Exercise Library
Dumbbell
Dumbbell Hip Separator
A drill that trains the hips to move independently of the upper body, the separation that stores and releases swing speed.
rotationmobility
Why it matters for golf
Separation between pelvis and torso is where the swing stores elastic energy. Training the hips to rotate while the upper body stays quiet builds both the mobility to create that separation and the control to use it.
Coaching cues
- Set your posture first and keep it.
- Move the hips without letting the shoulders follow.
- Stay slow and controlled, feel the stretch.
- Keep the load light enough to own the movement.
Common faults
- Shoulders and hips turning together as one block.
- Losing posture to fake a bigger turn.
- Rushing the reps.