Hip Rotations With A Physio Ball

Golf Digest fitness advisor Ben Shear demonstrates a lower-body exercise that effectively strengthens and stretches your core muscles allowing for more speed in your downswing.

Released on 1/29/2016

Transcript

00:00
Here at Golf & Body NYC.
00:02
We're talking about lower body disassociation today,
00:04
and that means the turning of the lower body
00:06
separate from the upper body.
00:08
This creates a core stretch
00:10
and some loading through the musculature of the core.
00:12
It also allows us to generate some more speed
00:14
in our downswing.
00:16
This is a great exercise
00:17
to help you work on that separation.
00:19
So, what I do is get in my golf posture.
00:20
I got a small stability ball here.
00:22
And, as I get in my golf posture,
00:23
I'm gonna squeeze the ball.
00:24
As I squeeze the ball,
00:25
that's turning on my core muscles.
00:27
From there, what I want to do
00:28
is feel like the ball's never gonna move again.
00:30
And, I'm rotating using my core muscles.
00:32
And, by pushing the ground,
00:34
I'm turning and opening my hips at this exact ball.
00:37
As I move to my left,
00:37
as a right-handed golfer,
00:39
I would be opening up towards the target.
00:41
And, as I continue to squeeze,
00:42
I would open up towards the back side.
00:44
The one big thing to be really caution of
00:46
is not overdriving your knees,
00:47
as well as feeling that when I'm turning my hips left,
00:51
my hips don't back out.
00:53
You see that a lot of people,
00:54
they kinda back their hips out.
00:55
Again, as I'm turning to my left in this example,
00:57
I want to feel like I'm moving slightly left
01:00
at the same time.
01:01
This is a great exercise
01:02
to work on some lower body disassociation.
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