How To Engage Your “Rocket Booster” Glutes During the Golf Swing
The gluteal muscles (the “glutes”) are the three muscles that make up the buttocks: the gluteus Maximus muscle, gluteus Medius muscle and gluteus Minimus muscle. The glute muscles have been said to be the “The king of the golf swing”. Their action is to extend and to laterally rotate the hip, and also to extend the trunk.
2 Checkpoints for Practice
1. The job of the lower body is to provide stability at impact
2. Glutes should be engaged at impact - soft, relaxed muscles allow the body to spin & lose power
Squeeze The Cheeks. One of the biggest keys at impact is learning how to engage your glutes, so I use a drill called Squeeze the Cheeks and “Engage Your Rocket Boosters”!
What you're trying to do at impact is, rather than be in this soft and sloppy position - where your hips are really soft, your legs are really soft, and you can just spin really easily in this relaxed position - at impact you want to have your lower body doing its job in the swing, which is to provide stability. If it's providing stability, certain muscles need to be engaged so that they can support what's going on up top, so that we can control and have stability at impact.
In order to do that, at impact your legs, your glutes, should be contracted. I'm going to exaggerate this drill a little bit, but what I want you to imagine is that you had a penny between your cheeks, and you were trying to squeeze it together as hard as you could at impact, so that when you're here your muscles are activated and now your lower body is really quiet.
The Backswing (for right handed golfers). During the backswing, the glutes (gluteus Medius, gluteus Maximus) in your right leg are loaded for stability, as the core muscles in the left side of your core are stretched and positioned to efficiently transfer and amplify power in the downswing. The Transition and Downswing (for right handed golfers.) During the transition, the lower body is moved into position for maximum stability and efficiency. The left knee and hip are pulled directly over the left foot by the hips, the left gluteus
Maximus muscle contracts to create hip extension, and the muscles of the hip rotator muscles (including the gluteus Medius and Minimus) contract to create lateral stability within the hip and internal rotation of the hip joint. This activation of the glutes enables you to drive into the ground, generating Ground Reaction Force, and helps to position your body so that the golf club is pulled down on the correct path.
Obviously, as I'm moving my body up in the downswing by pushing that left leg into the ground, my glutes are starting to get engaged and I want to squeeze them at that point so I can release the club with a great deal of speed and control, rather than allowing my hips to spin and trying to time all of that releasing at the same point over and over again. You don't need to do rigorous Gluteus Muscle work outs - Just engage the Glute Muscles as you walk, run, go up stairs, sit and you’ll notice the difference quickly!
By Sidney Silver, Titleist Performance Institute Certified Expert Golf Medical, Golf Fitness and Golf Biomechanics Provider sadfritten by, Sidney Silver: TPI Golf Medical & Golf Fitness expert. www.SilverSportsTherapy.com (415) 932-6775
Written by, Sidney Silver: TPI Golf Medical & Golf Fitness expert. www.SilverSportsTherapy.com (415) 932-6775
Written by, Sidney Silver: TPI Golf Medical & Golf Fitness expert. www.SilverSportsTherapy.com (415) 932-6775