Drill · Mirror
Alignment Stick Hip Gate
Hold an alignment stick across your hips and rotate it past a target line marked on the ground to see how far your hips clear.
- Duration
- 6 min
- Reps
- 3 sets of 10
- Equipment
- alignment stick
- Level
- Intermediate
How to do it
Lay an alignment stick on the ground pointing at the target as a reference line.
Hold a second stick across your hips like a belt.
Make slow swings, watching in a mirror or on video as your hip stick rotates past the ground line by impact.
Repeat until the hip stick consistently clears the line before your hands finish.
Goal
Give the hips a visible target for how open they should be at impact.
Feel cue
Feel the stick swing past the line before your arms finish.
Mistake to avoid
Don't rotate the stick by twisting only your shoulders — drive it with your hips.
Works on
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