In the first two parts of this series, we looked at how elite players train connection and balance to create a swing that holds up under pressure. In this third installment, the focus shifts away from the swing and onto something often overlooked: how the body prepares for the swing before the club ever moves.
During the 2025 Walker Cup, my student Jase Summy, a standout at the University of Oklahoma, used to use a simple resistance band to prepare his body for one specific goal: to create enough internal rotation in his (right) hip to make a full, athletic curve behind the golf ball.
At first glance, stretching seems basic. In fact, it addresses the most common limitations in the modern golf swing, and one that affects beginners more than they realize.
Why internal hip rotation is important
Many golfers think that a short or limited backswing is a swing fault. In fact, it is often a problem of mobility. When the trailing hip cannot rotate internally, the pelvis struggles to rotate freely. The body then looks for movement elsewhere, usually appearing as a spin on the ball, an arm-driven backswing or a quick transition.
Elite players understand this difference. They don’t force a bigger curve; they form the strength of one’s body.
By improving internal rotation in the hip joint, the pelvis can rotate around a stable base instead of sliding sideways. That allows the upper body to curl naturally, establishing better balance and alignment as the swing transitions to impact.
Inner hip extension
In the drill (pictured above), Summy tightens a resistance band and uses it to guide her hip into internal rotation while maintaining posture. Movement is controlled and deliberate, not violent. The goal is not to stretch too much, to adjust the body to move correctly.
One subtle but important detail is its footprint. Rather than letting the foot go outward, Summy squeezes the foot slightly inwards. This small adjustment increases the need for internal rotation of the right hip and deepens the stretch, making it easier to feel the pelvis turning behind the ball rather than drifting to the sides.
Since the band creates gentle resistance and the foot always turns slightly, the stretch encourages a true coil. The hips rotate, the upper body loads, and the movement remains focused – what elite athletes want to feel at the top of the backstroke.
This is a stretch Summy uses not only during warm-ups, but throughout the day, especially before practice sessions and competition rounds, because it directly supports how you swing the club.
How it can help recreational golfers
For everyday golfers, the takeaway is simple: Better swings usually start farther from the ball. If the full turn feels restricted or forced, the problem may not be mechanical at all.
Spending a few minutes improving trail-hip mobility (while paying attention to simple details like foot position) can make it easier to rotate without effort, reduce compensations and create a backswing that feels more connected and controlled.
