Tip:
Highlight text to annotate it
X
Hi, this is Ha Bui with GolfSwingFitTips.com and today we're going to...we're ...how to
do the hip extension or the bridge to help increase strength and power in your hips,
especially through your golf swing, and, this is something that you need to be able to have
to generate power from the ground up, make sure we have strength in the hips.
I'm going to show you three variations. I'm going to show you the basic level, moving
up to the intermediate, then up to the advance level. So, first thing you're going to do
is to the....first thing everyone needs to do is make sure they're able to control it
on the ground and manage it. So, you want to make sure that your hips or your heels
are close to your butt, as close as possible. I would say not too close, but probably about
half a foot away from your butt. So, make sure it's on the ground, not on the back so
that you have more of a stable base. So, we'll start with a stable base, hands down on the
mat, keep your head down and when you push, you want to push kind of straight up and then
back a little bit with your hips. Before you push, tighten-up the glutes, and then you
want to push with your heels a little bit, and as you come up you're going to come up
as far as you can when you feel it in your hamstrings and your glutes. So, make sure
you contract the hamstring to your glutes wider coming up, hold for a second, engage
that and then we're going to bring it back down. Okay, and then back up, we're going
to come up, probably hold for about five seconds and then back down on that.
If that's too easy, then we'll move on to the Bosu ball on that. So, we're going to
the Bosu ball and do the same thing, it creates a little bit more of a unstable variation
of the hips extension of the ridge motion. So, I'm going to move over here....try to
get into the same set-up, only thing is the Bosu makes....makes it a little bit higher,
which gives you a little bit more range to work with to bridge up your hips.
So, have your feet, probably about...on a slope of the ball, probably about...close
to forty-five degrees, and then your butt kind of close to it, hands down, again, tighten-up
your glutes first. Push through your heels, you might want to make sure your heels directly
applied to the ball, and then you're going to push through, squeezing the glutes, and
it tightens up the hamstrings. If you feel too much in your heels...if you feel too much
in the knees make sure you bring your feet forward a little bit, that way you isolate
just a little bit more, actually concentrating a little bit more on the glutes and the hamstring,
and then bridge up as far as you can, hold, some may not be able to bridge down, just
bridge up, just up, you feel the hamstring and your glutes, and the ball is going to...cradle
you with some stability to challenge you a little bit more on holding your hips squared
up towards the ceiling.
So, bridge up, hold for five seconds and then back down, and then bridge up again, hold,
tighten, back up, if you feel like that's kind of easy you just kind of go up and down, but make
sure you contract and get the same speed you get in a few reps, ten to fifteen reps, whatever
challenges you. Then once that gets easy, then we'll move to the TRX on there.
So, next level T-RX, you're able to work your legs independently, so you have to work harder
on each leg to stabilize your hip and your hamstring. So, to get on here just sit down,
put your heels in the strap, the loose end strap right here, fit the heels in where it's
kind of about on your Achilles, and then we've got to get this side, okay, and then you start
where the strap is directly underneath the (anchor point on your...so bend your knees,
lay back, keep your knees close to being about ninety degrees on here, so ninety degrees
on these, then hands down and from there you want to keep your feet together. The goal
is not to be wobbly, try to keep your...try to keep your body as stable as possible, so
tight from glutes, push with your hamstrings, bridge up and you're going to feel it into
your glutes, little bit in your lower back, little bit in your (........) and your hamstrings,
if that's too much, if you feel it in your knees, back off a little bit. Just scoot back
a little bit more, bring your legs away a little bit and then bridge up, hold, you're
going to try to come up a little and make sure you're tensing up...tightening up your
hamstrings, then back down.
So, try that, you might have to change your angle a bit, just to make sure you feel it
in your hamstrings and your glutes, and if that's still challenging go back to the Bosu
ball, ball and work a few reps on that, and then work your way back onto the TRX. This
is the bridge or hip extension. This is Ha Bui with GolfSwingFitTips.com, please like
our Facebook and our twitter.