Downswing and TransitionBody Rotation All clubs Intermediate ⏱ 3 min 🇬🇧 Video in English, summarized

Opening Up Your Hips on Downhills: The Roller Exercise

Name: Opening Up Your Hips on Downhills: The Roller Exercise
Uploaded: 2024-02-22T12:00:00+00:00
Duration: 3 min 21 s
Description: Are you trying to “rotate your hips” while going downhill, but nothing’s happening? In three minutes, Giles Gill explains that the rotation is a natural consequence: when you push off the ground in the right direction, your left hip moves back on its own. A foam roller placed behind your heel is all it takes to feel it.

Are you trying to “rotate your hips” while going downhill, but nothing’s happening? In three minutes, Giles Gill explains that the rotation is a natural consequence: when you push off the ground in the right direction, your left hip moves back on its own. A foam roller placed behind your heel is all it takes to feel it.

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Giles Gill Golf · his YouTube channelFree lesson selected by Fred P.

To be continued

7 minSame problemA Stretch Feeling at the Start of the DownswingPadraig Harrington · Intermediate / Expert 12 minSame problemStart the Downswing with Your Legs: Unscrew the LidDanny Maude · Intermediate 10 minSame problemPressure on the inside of the lead foot in the downswingSimon Camirand · Intermediate

What the lesson shows

Giles Gill starts with an observation: if you reach the top of your swing and simply try to open your hips, you're going to struggle. In his view, Rotation doesn't happen just because we tell the hip to rotate, but rather as a result of pushing off with one’s feet against the ground. To illustrate: on ice or muddy ground, you wouldn’t dare turn because you lack support. The ground is a force you rely on for support: for every action, there is an equal and opposite reaction.

In practical terms, when going downhill, you need to Push forward with your left foot, toward the ball, which pushes the left hip backward. The exercise: a foam roller (or a box) placed just behind the left heel. A golfer with poor swing mechanics won’t touch it, or will touch it well after impact. The correct movement causes the roller to fall just before or upon impact with your calf. Once you've gotten the hang of it, imagine the roller on the course.

The Exercise, Step by Step

Place a foam roller, a box, or any lightweight object right behind your left heel.
Take your stance at the ball as usual.
Climb the hill, then coast down slowly.
On the downswing, push your left foot forward into the ground, toward the ball.
Feel your left hip move back and your calf touch the roller.
Pick up the pace: the roller should drop just before or at the moment of impact.
Hit a few balls while maintaining that feeling.

Key Takeaways

Trying to open your hips at the top of the swing does not create rotation.

Rotation is caused by the force of the feet pushing against the ground.

Pushing your left foot forward moves your left hip backward.

Pushing straight toward the target, on the other hand, causes the hips to move in the wrong direction.

The heel of the left foot should make contact with the ground just before or at the moment of impact.

On the course, just imagine the roller behind your calf.

Mistakes to Avoid

Try to open your hips through sheer willpower at the top of the swing.
Push straight into the ground toward the target: your hip is moving in the wrong direction.
Do not touch the roller, or touch it only well after impact.
Go straight to full speed without having practiced the movement at a slower pace.

Driving Range Mode

Keep it in plain sight, on the rug.

Roll or box behind the left heel
Slow descents, then fast ones
The roller drops just before or at the moment of impact
On the course: visualize the ball of your foot behind your calf

Your Questions

In which direction should you push with your left foot?

Forward, toward the ball—that is, in the opposite direction from where you are standing at address. Giles Gill demonstrates that this push causes the left hip to move backward. Pushing straight toward the target, on the other hand, would cause the hip to move forward.

Do you need a foam roller to do this exercise?

No. A box or any light object placed behind your left heel will do. The idea is to knock it over with your calf at the right moment.

When should the roller drop?

Just before or at the moment of impact. If it doesn't move, or if it falls well after the impact, the rotation comes too late.

Can we use this feeling on the course?

Yes. Once you’ve gotten the hang of it, he suggests imagining the roller behind your left calf and trying to push it away: a simple, unique concept for your swing.

Learn More

All “Downhill and Transition” videos →Find the lesson that's right for you All “Body Rotation” videos →Find the lesson that's right for you

Video posted on YouTube by its creator. Best Golf Tips selects and summarizes the best free lessons without hosting them.