Fix Hip Overturning in Your Backswing
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If you're letting your hips over rotate in the backswing, you're costing yourself a ton of power and control. Learn why and how to fix it.
many amateur golfers struggle with their hips over rotating in the backswing and they have no idea why they're doing it and they have no reason to stop because they don't know what damage it's causing in their swing so I'm gonna talk about both of those today because the hips overturning in the swing is something you absolutely must stop to build power and consistency in your golf swing so let's first look at what causes your hips to overturn let's take a look at what it looks like when your hips overturn so the biggest thing that you're going to notice obviously is that if you look at their belt buckle the hips are going to turn 56 degrees a lot of times if you let your left heel come up you're going to see a bigger hip turn because this obviously frees up your hips to rotate more if you really do it bad you'll end up on the outside of your right foot at the top of your swing this happens when you try to kind of lift your arms up so now my I'm in the doesn't exactly look like the most powerful position in the world as you can imagine and now not only am I in a weak position and haven't loaded up my muscles because my core and my hips have turned the same amount so I haven't stretched any of these vital core muscles that are essential for power in the swing I've just moved them together because this is what I call the lazy man's way to make a backswing because this doesn't take any effort you're just pivoting on your hip rolling around I've not loaded any of these muscles to do this correctly to keep your hips anchored and start rotating and stretching here this actually takes work you're compressing your rib cage you're using all these core muscles to turn and twist your body and you're going to recruit a lot more muscle fiber which at the end of the day is the whole purpose of the golf swing you must load your torso and create this torque because this is going to allow you to easily expend energy on the way down automatically as you stretch these muscles they naturally want to return back to the normal position that's free power that's built into your DNA it's the same for all of us so we need to stretch and load these muscles and that's why you don't want your hips to over rotate in the backswing so how do we stop it the first thing I always check is the right knee the right knee you've noticed we had a video on the site called the laser beam drill and if you imagine a laser coming out of the back of my knee I want to imagine that it's kind of pointing at the ball now it doesn't necessarily have to be canted in that much but what we see a lot of times is people set up like this where their knee their laser be pointing outside their foot and then you're just one step away from a huge over hip turn here so as you keep your right knee rotated in slightly pointed to the inside of your foot or imagine that it's pointing at the ball and you try and keep it there the whole time as you go back well how far can my hips turn not very far in fact they turn the right amount and I feel way more load in my glutes and my hips and my core now than I do when I do this this just feels pathetic and weak so as I keep that knee focusing on that right knee laser beam drill anchored in now my hips can't overturn that's the key to keeping those hips from rotating now I feel my glutes the whole point of this again is to create torque and muscle fiber recruitment which is the name of the game in the golf swing for effortless power the more muscle fiber we can recruit the more power we can generate with less effort so instead of letting your hips go out and your knee go out and your weight go to your outside of your foot and you're making this huge hip turn and not loading this you need to feel that this is moving independently of this as soon as you do that your hips will stop over rotating get used to feeling load in your right glute instead of just twisting on it on your hip socket and your hips will stop overturning and the big thing is there'll be way less work for you to do in the downswing to get everything back into an impact position think about it this way if I turn my hips 45 degrees going back and you know they're going to be about 45 degrees open at impact how far do I have to turn my hips in that quarter of a second that it takes for the entire downswing to complete well obviously 45 and 45 is 90 degrees 45 degrees closed in relationship to the target square 45 open that's 90 degrees of rotation now let's say you're like a typical amateur golfer who just gets lazy and just lets their hip kind of rotate like this no load no torque here and now I've turned my hips 65 degrees well now in that same quarter of a second that's going to take me to complete the downswing how far do I have to turn my hips well now instead of 90 degrees you got to add another 20 to that so now I got to go 110 in the same amount of time that's twice as much effort to get my hips all the way open and guess what you're going to start doing start trying to push off my right side use my shoulders anything I can to try and get into that proper impact position or I just won't even achieve that proper impact position because I couldn't turn my hips fast enough because I didn't load up the right muscles that helped them turn so this hip overturn not only makes your swing more work to try and get your hips open properly but it actually costs you more power because you're recruiting less muscle it's a double whammy not only you're going to be more inconsistent because your hips are having to turn more in a super short compressed period of time but they have to turn more without any muscle power there's no muscle recruitment in your core in your trunk here when you just lazily let everything turn back together and now I'm more inconsistent and have less power well it kind of defines amateur golf right there doesn't it so you want more power you want more consistency we need to move less and recruit more muscle fiber at the same time not letting your hips overturn by using that right knee laser beam drill will keep you in a great position at the top of your backswing
Dave
Craig (Certified RST Instructor)
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