In the first two parts of this series, we saw how elite players connection and balance of the train THE build a swing that holds up under pressure. In this third part, the focus shifts away from the swing itself and onto something often overlooked: how the body prepares to swing before the club ever moves.
During the 2025 Walker Cup, my University of Oklahoma standout student Jase Summy regularly used a simple resistance band stretch to prepare his body for a specific goal: creating enough internal rotation in his hip (right) to make a full, athletic swing behind the golf ball.
At first glance, the layout seems basic. In reality, it addresses one of the most common limitations in the modern golf swing, and one that affects amateurs far more than they realize.
Why is internal hip rotation important?
Many golfers assume that a short or limited swing is a swing flaw. In reality, it is often a matter of mobility. When the track hips cannot internally rotate, the pelvis tries to rotate freely. The body then looks for movement elsewhere, often appearing as an off-ball swing, a push-back from the wing, or a rush transition.
Elite players understand this difference. They do not force a larger turn; they create the physical capacity for one.
By improving the internal rotation in the track hip, the pelvis can rotate around a stable base instead of sliding sideways. This allows the upper body to wrap more naturally, establishing better balance and alignment as the swing transitions to impact.
Internal hip rotation stretch
In the exercise (pictured above), Summy anchors a resistance band and uses it to drive his trailing hip into internal rotation while maintaining posture. Movement is controlled and deliberate, not aggressive. The goal is not to stretch harder, but to prepare the body to move properly.
A subtle but important detail is the position of his foot on the trail. Instead of letting the leg flare from the outside, Summy tightens the trail leg slightly from the inside. This small adjustment increases the demand for internal rotation in the right thigh and deepens the stretch, making it easier to feel the pelvis turning behind the ball instead of shifting sideways.
As the band creates gentle resistance and the leg stays slightly turned, the stretch encourages a true spiral. The hips rotate, the upper body loads and the drive stays focused – exactly what elite players want to feel at the top of the backswing.
This is a stretch that Summy uses not only during warm-ups, but throughout the day, especially before practice sessions and competitive rounds, because it directly supports how he swings the club.
How it can help recreational players
For everyday players, the takeaway is simple: the best swings often start away from the ball. If making a full turn feels restricted or forced, the issue may not be mechanical at all.
Spending a few minutes improving hip mobility (paying attention to simple details like foot position) can make it easier to roll effortlessly, reduce offsets, and create a backstroke that feels more connected and controlled.
