Physical conditioning has become a big addition to the game of golf. Many golfers now work on developing the body to positively affect golf swing performance. A common swing mistake that can be improved through increased flexibility and hip strength is the SLIDE. It is one reason why golfers sometimes cannot make consistent contact with the ball on impact. Let’s take a look at this problem and how to help alleviate the causes.

SLIDE is defined as excessive lower body lateral movement toward the target during the downswing. It de-stabilizes your lower body during the downswing, robbing power and speed from your upper body through impact. The upper body needs a stable lower body to accelerate around during the downswing.  Developing the flexibility required to separate upper body motion from lower body motion will allow the lower body to laterally stabilize while rotating your upper body through the swing finish. If you are not able to rotate your upper body around your hips, lateral movements will dominate the downswing, the tendency will be to slide, and you will lose distance as a result.

Poor balance, lack of flexibility, and a lack of strength in the hip muscles could be causing lack of proper hip rotation, thus causing the slide. These causes can be alleviated through a series of exercises designed to improve balance, hip rotation, and strength in the hip muscles. Developing balance and hip rotation will help you rotate around the hips while keeping the lead foot firmly planted on the ground.  Improving hip (gluteal) muscle strength will help the muscles in your hips generate hip rotation as well as stabilize the hips.

Here are two exercises to help you.

BALANCE AND HIP ROTATION
Perform the Single Leg Torso Turn:
Stand on your right leg with a slightly bent knee, your left leg off the ground behind you. Once balanced in this position, lift your arms to form a T and bend slightly at the waist into golf address position.  Keeping your right foot, knee and hip in line with each other, rotate your arms and torso, turning your upper body to the left and then to the right. Perform as many repetitions as you can while maintaining balance. Repeat on the opposite leg. If this is difficult, you can separate the two parts of this exercise. Work on the balance part without the torso turn, then the torso turn without the balance (with both feet on the ground). Once the two parts of the exercise are easy to do separately, combine them for maximum effectiveness!

HIP (GLUTEAL) MUSCLE STRENGTH
Perform the Half Side Plank:
Lie sideways, supported by your right forearm and right knee. Bend your right knee to 90 degrees and lift your left leg parallel to the ground. Hold for 10 seconds, then lower the left leg to the floor. Repeat this exercise 2 to 10 times. Repeat on the other side.

Do these exercises three times a week, and see great improvements in both your physical abilities and your golf swing!

Robin L. Berry is owner, manager and personal trainer of Fit To You, LLC, a mobile fitness training service. Robin is a National Academy of Sports Medicine certified personal trainer and is trained in golf fitness by Titleist Performance Institute. If you would like to reach Robin, visit www.fittoyouaz.com or email robin@fittoyouaz.com.