The X factor in golf is a common term used to describe the separation between the torso (trunk) and pelvis at the top of the backswing. It is a measure of the amount of rotational flexibility in your spine and determines the amount of energy that can be stored at the top of the backswing to then be released in the downswing.
The ‘X factor stretch’ is also important and this refers to the amount of ‘lead out’ of the hips from the top of the backswing. This has been shown by research to correlate directly with driving distance.
Many golfers are unable to perform this move that the tour pros take for granted. The “Hip Bump and Turn” will unlock hidden power in the impact zone for every golfer.
X-Factor for a right hander is measured in degrees where the blue and red lines intersect at the top of the backswing (see below).
The Hip Bump and Turn Range Test assess’ the movement that good strikers of the ball initiate the downswing with. The hips should bump and turn towards the target before the shoulders begin to turn or before their downswing. Inability to “Hip Bump and Turn” will leave a golfer perpetually “coming over the top” in their swing unlike a good striker of the ball who can hit from “inside the line”.
HIP BUMP & TURN TEST
Stand the golfer alongside a wall in golfing address posture and turn them into backswing. The shoulders should now be facing the wall.
Put the hands against the wall but make sure to maintain golf posture (spine angle).
Keeping the spine, shoulders, arms and club still, initiate a “hip bump and turn” toward where the target would be. The mid pelvis (belt buckle) moves 5 – 10cm toward the target at the same time as the hips beginning to turn.
The lead knee should be over the 2nd toe at the completion of the hip bump
The left hip should be higher than the right hip (8-15°) at the completion of hip bump
“Hip bump and turn” forward and back for 20 repetitions with no other body parts moving.
Common errors golfers make include moving the arms or shoulders during the movement, or losing their golf posture through movement.
For more information call The Physio Clinic on 8342 1233
Prospect | Findon | Blackwood | Burnside Hospital