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Unlocking Power and Consistency: Mastering Internal Hip Rotation in the Golf Swing

If you’ve ever watched legendary ball strikers like Sam Snead and Lee Trevino—or modern-day powerhouses like Rory McIlroy and Joaquin Niemann—you’ve likely noticed their incredible ability to rotate their hips through impact. One key component that allows them to do this so efficiently is internal hip rotation on the through-swing.

For many amateur golfers, achieving this kind of hip movement can feel like an impossible task. Without proper rotation, players tend to get stuck, leading to an over-the-top swing, poor club shallow, and weak, inconsistent ball striking.

But with the right approach and drills, you can improve your internal hip rotation, allowing for an easier, more powerful swing and a better impact position. Let’s break it down.

Why Internal Hip Rotation Matters in Your Swing

Internal hip rotation refers to the movement of your lead hip (left hip for right-handed golfers) as it turns toward the target during the downswing. This movement:

• Helps shallow the club, preventing an over-the-top move.

• Promotes better sequencing for improved ball-striking consistency.

• Allows the upper body to stay behind the ball at impact, generating power and control.

• Reduces stress on the lower back by creating a more natural movement.

Golfers who struggle with internal hip rotation often experience early extension (hips moving toward the ball) or excessive lateral slide, leading to inconsistency.

Let’s look at how great players use internal hip rotation and then discuss drills to help you improve yours.

Examples of Great Internal Hip Rotation

Sam Snead: The Classic Model

The Slammer with wide open hips; a nice model for the taller player....no need for extra side bend as he slows the club via pulling towards himself, plenty of height and length of arms.

Sam Snead was known for his smooth, powerful swing and incredible flexibility. His ability to clear his hips while keeping his upper body behind the ball was key to his ball-striking consistency. Snead’s swing was a perfect example of how lower-body movement should work.

Lee Trevino: Rotational Efficiency

Trevino had a unique swing, but his ability to rotate his hips allowed him to strike the ball with remarkable accuracy. His internal hip rotation helped him maintain an open position at impact, allowing for a shallow delivery and tight control over his shots.

The illusion of overly rotated hips comes from Mr. Trevino's Open stance. Keep in mind as he went through the bag adjustments to stance width and Oblique-ness to the stance to the left decreased as he moved down to the wedges. The back problems that plagued him were largely exacerbated by the lightning strike in 1975(he since had metal put down his back and throat since). But those back problems started in 1972 it seems according to Jack. I think this is largely due to excessive practice (re: our IG story on Robert Rock; also excessive practicer). As they say no "free lunches"; success has a cost.

Rory McIlroy: Power and Speed

Rory McIlroy is a prime example of how modern players use internal hip rotation to generate explosive power. His ability to open his hips while keeping his upper body stable allows him to create lag and deliver the club on an inside path.

Looks Trevino-esque when Rors was punching a 2 iron to capture the Scottish Open in 40 mph gusts. He was punching and holding this one off. The most efficient move in the game is using every ounce of his body to be the best driver of the ball, no question he does this move correctly otherwise at those speeds we might be talking about early retirement for him by now.

Joaquin Niemann: Athletic Motion

Niemann has one of the most fluid and dynamic swings on tour. His exceptional hip movement allows him to maximize energy transfer while maintaining balance and control, making him one of the most efficient ball strikers of his generation.

I for one may be along on this, but I do not see Joaquin Niemann having back problems from this position. By being this open there is less likelihood of any lower back pain(other than a tremendous amount of repetition). If youve ever seen it in action....he doesnt stay tilted and thats a good sign for the amazing Chilean.

How to Improve Your Internal Hip Rotation

Now that we understand why internal hip rotation is crucial, let’s work on improving it. Below are simple yet effective drills to enhance your hip movement.

1. The Wall Drill (to improve feel and awareness)

• Stand with your trail hip (right hip for right-handers) about 6 inches from a wall.

• Make a slow backswing, then start your downswing while trying to get your left hip to turn toward the wall without your right hip moving into it.

• This teaches you to rotate your lead hip while preventing early extension.

2. Step-Through Drill (to encourage proper sequencing)

• Take your normal golf stance.

• As you swing through, step forward with your trail foot toward the target.

• This drill promotes correct lower-body movement and prevents a slide or stall in your hips.

3. Resistance Band Drill (to build strength and mobility)

• Attach a resistance band to a stationary object and loop it around your lead hip.

• Make slow swings while feeling the band pulling your hip open.

• This helps train the feeling of proper hip rotation and strengthens the necessary muscles.

4. Toe-Up Drill (to promote proper hip and footwork)

• Take your normal stance and, as you swing down, lift the heel of your trail foot while keeping your lead foot planted.

• This movement mimics how elite golfers clear their hips while maintaining balance.

Final Thoughts: Making It Work for Your Game

Improving your internal hip rotation doesn’t happen overnight, but with consistent practice using these drills, you’ll notice a significant difference in your ability to rotate properly, shallow the club, and strike the ball more consistently.

By taking inspiration from legends like Sam Snead and Lee Trevino and modern greats like Rory McIlroy and Joaquin Niemann, you can develop a swing that is both powerful and repeatable. Stick with it, and soon you’ll be rotating like a pro!

Now, grab a club, try out these drills, and feel the difference in your swing!