Gym Fix For Fat & Thin Shots

If you hit more than your fair share of fat and thin shots, the problem might not solely be technique. The root cause is often poor muscle function in the hips and glutes. Here are three key exercises to help you correct this and hit more shots in the sweet spot.

Released on 11/11/2016

Transcript

00:00
So, sometimes I like to trick you
00:02
into doing things that are better for your health
00:04
by actually giving you the promise
00:06
of making a better golf swing.
00:08
So, one problem a lot of amateurs have
00:10
is a sway or a slide in their swing.
00:13
For instance, they get to the top of the swing
00:15
and everything goes that way, you see me?
00:17
Or, worse, they get back here
00:20
and then they kind of fire off their back foot.
00:23
Both are killers in the golf swing.
00:25
Well, I'm gonna show you some exercises to correct that.
00:27
And one of the most important things to remember
00:29
is that the gluteus medius,
00:32
not maximus, not the big sucker,
00:34
but the little guy up here, is very difficult to activate.
00:37
So you wanna activate that to help prevent
00:39
swaying and sliding in your golf swing.
00:41
Let me show you how.
00:43
Just lie on your side on a yoga mat.
00:46
Nice and comfortable, you can pose
00:47
like Burt Reynolds if you want.
00:49
And want you wanna do here is while this leg stays bent
00:52
this leg should be fairly straight.
00:53
Just raise it up.
00:56
Side-lying is the easiest way
00:58
to activate the gluteus medius.
01:00
And that muscle's largely ignored throughout the day,
01:03
especially if you sit a lot, you have a desk job.
01:05
So, now that we've got the gluteus medius activated,
01:08
now we're gonna get some help for those hips.
01:10
I know if you sit in a car all day or at a desk,
01:12
you get up, you feel real tightness in your hips.
01:14
Well, I'm gonna show you two exercises that are gonna help
01:16
loosen things up and get it moving the way it should.
01:19
So, the first is a hip flexor stretch
01:21
and you've probably seen this before,
01:22
but it's always worth a nice refresher.
01:24
So, basically you want to get down
01:26
into a full kneeling position.
01:29
Okay, now I'm gonna keep my trunk upright
01:32
and push forward
01:34
with just my hips.
01:36
I'm really starting to feel the stretch there.
01:38
I don't want my back to arch.
01:40
I just want it to feel like it's upright.
01:42
So, forward without arching your back
01:44
and you really start to stretch out the hip flexor.
01:47
Okay, so that's one exercise you can do.
01:49
The other is to do circles.
01:51
So, I get into a quadruped position
01:55
and then basically I try to draw circles
01:58
with my hips.
02:00
And of course, I go forward and backwards
02:02
'cause we're working on internal
02:04
and external rotation of this joint,
02:07
which is very important.
02:08
So, just to show you one more time,
02:11
get those hip circles,
02:13
do the hip flexor stretch,
02:15
and don't forget the all-important, right,
02:19
gluteus medius.
02:20
Thanks for watching, hope this helps your golf game.
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