The Key To Great Stability in Your Golf Swing

Part Two, The Glutes

Both the gluteus maximus and the gluteus medius play critical stabilizing roles in the golf swing:

1. They help maintain the stability of the lower body to provide a stable platform for the torso to rotate upon – this is necessary for good separation between the upper and the lower body. This helps limit lateral movement and the associated faults in the swing – primarily the glute medius.
   
2. They help set and maintain pelvic posture also that you can better maintain your primary spine angle throughout the full range of motion of your swing. The helps limit vertical movement and the associated faults in the swing – primarily glute max.

The end result of good function in both of these muscle groups is more power and better shot consistency.

Step One: Re-Establishing Correct Firing Patterns

One of the problems we encounter when screening golfers for individualized exercise prescription is poor glute max function and glute med function. This pattern of dysfunction is usually caused by occupations that require long periods of sitting. The hip flexors become short and tight, and then this leads to the weakening and elongation of the glute max through reciprocal inhibition.

Similarly, when the TFL becomes short and tight then glute med function is impaired by the same mechanism mentioned above. This typically translates into lower crossed syndrome or S posture. Poor control of pelvic tilt mechanics and poor lower body stability results from this pattern of muscle imbalances in the pelvis.

Where do we start then to establish correct firing patterns? The trick is to stretch the tight muscles (TFL/hip flexors) to remove/lessen the reciprocal inhibition mechanism BEFORE trying to strengthen the glute med and max. This is not to say that you cannot do any glute strength work until the tightness in the TFL and the hip flexors as is resolved. It just needs to be noted that the strength work will not be nearly as effective without removing the reciprocal inhibition stimulus.

Step Two: Stretch the TFL and Hip Flexors

A combination of foam rolling and stretching yields the best results.

TFL Stretches
When using the foam roller work up and doe nth IT band as well as in the crease of your hip to do a better job of releasing your TFL. Do each series 2 to 3 times.

Hip Flexor Stretches
Keep the shoulders over the hips on the first stretch. Roll out the full length of the quads with the leg straight as shown in the picture, and then again with the knee bent to at least 90 degrees. Focus close the hip joint to get deeper into the hip flexors. Work through 30 -40 seconds on each series, 2 to 3 times.