Hip Internal Rotation

If your lead hip lacks internal rotation, you physically cannot clear your hips in the downswing. The body's only option is to stand up (early extend) to make room for the club.

The Assessment (Lower Quarter Rotation Test)

1. Stand facing a wall, placing your hands against it for balance.
2. Lift your right leg so the hip and knee are both at 90 degrees.
3. Keeping your torso square to the wall, rotate your right foot outward (this tests internal rotation of the hip joint).
4. Repeat on the left leg.

The Pass Mark: You should be able to rotate the lower leg at least 40 degrees outward without your pelvis shifting or hiking up.

The Fix: 90/90 Stretches

If you failed the assessment, you need to attack the capsule tightness.

• Sit on the floor with your front leg bent at 90 degrees in front of you, and back leg bent at 90 degrees to the side.
• To stretch internal rotation of the back leg: Keep your torso upright, turn to look over your back shoulder, and lean slightly back and toward the back foot.
• Hold for 2 minutes. This stretch is incredibly uncomfortable. Breathe through it.