Resistance Band Hip Rotation Drill: Practise a Controlled Turn

by | Golf Fitness Drills, Indoor Golf Drills

Purple-shirt stick figures showing the starting position and controlled turn away from a resistance band anchor.

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DRILL OVERVIEW

Resistance Band Hip Rotation Drill

Your drill at a glance

Golf fitnessDrill category
Controlled hip turnBenefit
5 minutesPractice time
2 / 10Difficulty
Light resistance band + secure anchorEquipment
Resistance band hip rotation drill: set up the band, turn and return, then complete both sides.

This drill is from the Golf Practice Made Easy App.

This resistance band hip rotation drill lets you practise a smooth hip and chest turn with light resistance, without a club in your hands.

Stand side-on to the anchor, turn away with control and return slowly. Keep the movement comfortable and give both directions the same attention.

Watch the resistance band hip turn demonstration

Watch Shawn Clement demonstrate the band-assisted hip turn. The same video is linked on Golf Fitness card 1, Band: Hip Rotation, in the App. Follow the three steps below with light tension.

Watch Shawn Clement’s demonstration on YouTube.

Step 1. Set up the band

Step 1: Set up the band.

What to do

ActionWhat to do
Check the anchorSecure a light resistance band at hand height using an anchor suitable for the band. Follow the manufacturer’s attachment instructions and check the band for damage.
Stand side-onStand with your body side-on to the anchor, feet about hip-width apart and knees softly bent. Leave clear space for a comfortable turn.
Find light tensionHold the band in both hands beside the hip nearest the anchor. Stand far enough away to create a little tension while keeping your balance.

Step 2. Turn and return

Step 2: Turn and return.

What to do

ActionWhat to do
Turn awayTurn your hips and chest away from the anchor, carrying your hands towards the opposite hip. Use a comfortable range rather than forcing a large twist.
Stay balancedKeep your knees soft and let your feet move naturally with the turn. Use light enough resistance that you can stay steady.
Return slowlyControl the return as the band shortens. Reset beside the anchor-side hip before beginning the next repetition.

Quick movement checks

Watch forTry this
Pulling with your arms aloneReduce the tension and let your hips and chest turn together, carrying your hands with them.
The band pulls you off balanceUse a lighter band or step closer to reduce the tension.
Rushing the returnSlow down and stay in control until you reach the start position.
The turn hurtsStop and release the tension slowly. Do not force the rotation.

Step 3. Complete both sides

Step 3: Complete both sides.

What to do

Complete up to nine turns each way. Turn around before the second side so the anchor is beside your other hip.
ScoreWhen to award it
1 pointYou turn away from the anchor and return comfortably with control.
0 pointsYou do not complete a controlled turn and return.
Add your points for a total out of eighteen.

George’s Conclusion

George at the practice range.

This resistance band hip rotation drill gives you a simple way to rehearse turning with control.

Keep the tension light, turn smoothly and take your time on the return. For a different band exercise, try the Isometric Golf Swing Drill, which uses steady holds at three downswing positions.

MAKE THE NEXT BUCKET COUNT

Pick a card. Practise with purpose.

Explore the Golf Practice Made Easy App.
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