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Posture: The key to good swing dynamics

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If I had to choose, I would say that the grip is the most important fundamental in golf. I say that because the grip controls the club face, which controls the direction of the shot. And the direction of the shot is what golfers react to during the swing. So the swings golfers end up with are often the result of their ball flight. That being said, a good grip will not by itself result solid golf shots.

A solid strike on the center of the face with a good angle of attack is crucial to hitting good golf shots, and striking the ball in this fashion is often the result of good posture. Posture is sometimes a forgotten fundamental, even with good players, so let’s take the time and make sure you’re setting up to the ball properly.

Posture is critical because the golf ball rests on the ground, so to reach it we need to bend forward. This might sound simple, but it’s where many golfers go astray. They bend forward from their waist or their knees. Neither of these positions allow the freedom of motion or stability to make a good swing.

The correct way to bend is from the hips. The hips are not far from the waist, but the difference is huge in providing a platform to swing. You’ll notice that the buttocks jut out when you bend from the hips, but not if you simply bend from the waist. This is a key position to maintain balance and retain your axis tilt (or forward bend) in the golf swing. It’s a core-related movement, much like many other physical motions. When the core is engaged and the bend is from the hips, we end up with the “straight back” look you see on the professional tours. Waist bend creates the rounded back look I see too often at driving ranges.

Too much knee bend
This golfer has too much knee bend and very little bending at the waist.

On the other hand, players with excessive knee bend have little or no angle at the hips. This posture can be very effective in a greenside bunker, but it’s rarely effective on full shots.

We all start at address a certain measured distance from the golf ball: We are X feet above the ball and X feet beside the ball.  The only way this distance can be maintained is by keeping the posture we started with, assuming that posture is correct at address. I think of posture as a balance between the upper and lower body.  If we bend from the hips, we need to offset that bend by extending the rear end or we would simply be too top heavy. There’s a balance there. That’s why bending from the waist is dangerous, because we don’t always have the counterbalancing move of extending the rear end. Great players start with the weight on the balls of the feet.  The correct balance between the upper and lower body maintains that distribution of weight.

Proprioception is a fancy word for keeping your balance. It is the body’s awareness of its relationship to space and other body parts (think of when you were learning how to ride a bike). Everything we do, from walking down the street to swinging a golf club, is based on one simple principle: keep your balance, don’t fall over! Golf is particularly unique in that it is a game played with the golf ball on the ground. So we have to bend over to reach it, and for the 2 seconds or so of the swing we have to stay in balance. Let’s look at how a poor swinging motion is often the result of poor posture.

When the bend is excessively from the knees, the weight is often too much on the heels. This allows the club to work to IN and flat on the backswing (try making an upright swing with the weight back on the heels, you can’t even see the ball). Then, as a recovery motion, the player is forced out and over in the downswing. MOST “in and over” moves I see start with too much weight sitting too far back on the heels.

Too much waist bend
This golfer has too much bend from the waist.

Conversely, with the too much bend at the waist, the arm hang can be in too close to the body forcing the club up and outside with the weight too much on the toes. This leads to an attempt to drop the club back under, and an early extension of the lower body toward the ball. “Humping” is what I call it.

It is clear that posture at address can START an incorrect motion from where the golfer is constantly trying to recover throughout the swing. Remember, everything the lower body does must be counterbalanced by the upper body and vice versa. That is why getting the weight over the balls of the feet at address is so critical. I personally think big feet are good for golf!

Here’s a drill that can help you maintain your posture throughout the swing. Click on the images to enlarge them.

IMG_3163

  • Set your rear up against an aim stick placed in the ground behind you.  
  • Try making some easy swing with the right cheek brushing it in the backswing and the left cheek bruising it in the downswing and follow through.  
  • If you can do this, there’s a good chance you kept your spine angle throughout the motion.

See the lower body MUST stay under the torso to keep balance and create a consistent attack angle. You will see very few great players “humping the ball,” and almost none of them backing up from the ball. Of course there are exceptions, but every one of them can be explained.

For example, Phil Mickelson pulls his upper body WAY back from the ball and thrusts his left leg and hand path well forward into the ball. News item: None of us are Phil. I teach many of my professionals to actually feel like the hips and rear end push farther back against the aim stick in the downswing to keep the torso stacked over the lower body.  If you’re toe-hitting, hooking or drop-kicking shots, there’s a good chance your upper body has backed away from the ball coming down.

There is much more to be said, but the best way to observe your posture throughout the swing is through seeing it on video.  It takes discipline, because the correct posture is not comfortable at first, but once you get into it and maintain it throughout the shot the center face contact is well worth the effort.

As always, send a video to my Facebook page and I’ll take a look.

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Dennis Clark is a PGA Master Professional. Clark has taught the game of golf for more than 30 years to golfers all across the country, and is recognized as one of the leading teachers in the country by all the major golf publications. He is also is a seven-time PGA award winner who has earned the following distinctions: -- Teacher of the Year, Philadelphia Section PGA -- Teacher of the Year, Golfers Journal -- Top Teacher in Pennsylvania, Golf Magazine -- Top Teacher in Mid Atlantic Region, Golf Digest -- Earned PGA Advanced Specialty certification in Teaching/Coaching Golf -- Achieved Master Professional Status (held by less than 2 percent of PGA members) -- PGA Merchandiser of the Year, Tri State Section PGA -- Golf Professional of the Year, Tri State Section PGA -- Presidents Plaque Award for Promotion and Growth of the Game of Golf -- Junior Golf Leader, Tri State section PGA -- Served on Tri State PGA Board of Directors. Clark is also former Director of Golf and Instruction at Nemacolin Woodlands Resort. He now directs his own school, The Dennis Clark Golf Academy at the JW Marriott Marco Island in Naples, Fla.. He can be reached at dennisclarkgolf@gmail.com

14 Comments

14 Comments

  1. Pingback: Good Golf Swing Posture | Golf Swing Tips

  2. Eric

    Aug 6, 2014 at 11:52 pm

    Dennis, great article! Posture is definitely one of the most important factors in playing consistent golf. It is crazy how a little tilt here or a little bend there can change so many different flaws.

    • Dennis Clark

      Aug 7, 2014 at 10:49 am

      You got my idea perfectly. A little goes a LONG way when it comes to posture. Ot grip or ball position of course, but when hitting solid shots is the goal, posture rules.

  3. leftright

    Aug 6, 2014 at 10:44 pm

    Grip? Tell that to Furyk, Tiger, Johnson, Fowler, Johnny Miller in his prime, Palmer, Trevino, Hogan, Fiori just to name a few with grips that would make a teacher cry. To weak, too strong, double overlap, interlock or overlap, overlap or interlock, baseball grip, reverse crosshanded (the senior guy from the 80’s). The only thing that is important is the 12 inches from right before impact and after impact, the rest makes no difference. I think the takeaway is more important than the grip in most cases and the transition is by far the most important. No one that could ever play well had a bad transition, it was always fluid.

    • Dennis Clark

      Aug 6, 2014 at 11:25 pm

      Every one of those great players you mentioned had a GREAT GRIP. For them. Cross handed. Triple overlap it matters not even a little. The purpose of the grip is to square the face and they all squared it at a world class level. They learned to match their grip to THEIR swing. If I haven’t heard of a player there’s a good chance they have NOT matched the grip to the swing. But grip remains the connection to the golf club that ultimately squares the face. Take a great transition, takeaway, pre impact position with a grip that doesn’t match it and you have a handicap. I have 4 students playing for a living who all have slightly different grips and they can shoot 68 in a heartbeat. Conversely take Ernie Els beautiful tempo with a bad grip, and we would never have heard of him. Every time I make a change in someone’s motion I have to be sure the grip is compatible with it. That’s the glue that holds it all together. There is no such as THE grip. Just a compatible one. Thx for reading.

  4. Andrew

    Aug 5, 2014 at 8:08 pm

    Dennis, Thanks, for the posting. How do you find your waist not your hips when bending? I suspect they are very close to each other. Do you push back the hip bones?

    Andrew

    • Dennis Clark

      Aug 5, 2014 at 9:06 pm

      Andrew

      That’s a great question. It is a subtle distinction but an important one. Stand up tall with straight legs. Now stick your butt out and you’ll feel the core engage a bit, and some pressure in the L3/L4 spine area. Then simply “unlock” your legs. Usually a straight back is the difference.

      • Andrew

        Aug 6, 2014 at 12:59 pm

        Thanks, Dennis. I’ve been doing it wrong for 30 yrs…bend the knees and then bend from the hips. Can’t wait to try it out. Andrew

  5. Dennis Clark

    Aug 5, 2014 at 6:43 pm

    I often see the down swing a reaction to a poor backswing, but the backswing error often stems from poor posture. More common than is known.

  6. Golfraven

    Aug 5, 2014 at 4:36 pm

    Not sure why you guys stand in deep grass with drivers but guess this is to get the contrast in the picture.

    • Dennis Clark

      Aug 5, 2014 at 6:40 pm

      Zak and Andrew were kind enough to “demonstrate” postures for my articles. The point is posture is so underrated in golf. We know bad posture when we see it, but don’t fully comprehend the effects on the swing. Thx for reading

  7. Lefty Light Hitter

    Aug 5, 2014 at 3:44 pm

    I use a chair and get great results when I put it behind me. Keep one in the car and hit balls with it there everyday. It is amazing how much it has helped my day to day contact.

    • Dennis Clark

      Aug 5, 2014 at 6:42 pm

      Yea, chair, bag stand, even the golf bag itself, anything that let’s you swing your arms. Thx

  8. Dan

    Aug 5, 2014 at 3:41 pm

    Always One of my worst faults, can be hard to notice as it creeps in. Especially for taller golfers. I keep telling my kids “Stick that hiney out”………They are 6 so they just laugh!!!!!!!

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Instruction

The Big Shift: How to master pressure and the golf transition using prior sports training

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If you’re an #AverageJoeGolfer, work a day job, and don’t spend countless hours practicing, you might be interested in knowing that sports you played growing up, and even beer league softball skills, can be used to help you play better golf. We’re sure you’ve heard hockey players tend to hit the ball a mile, make the “best golfers”, while pitchers and quarterbacks have solid games, but baseball/softball hitters struggle with consistency. Did you know that a killer tennis backhand might help your golf game if you play from the opposite side? Dancers are way ahead of other athletes making a switch to golf because they understand that centeredness creates power and consistency much more efficiently than shifting all around, unnecessary swaying, or “happy feet.”

Lurking beneath fat shots, worm burners, and occasional shanks, are skillsets and motions you can pull from the old memory bank to apply on the golf course. Yes, you heard us right; your high school letterman jacket can finally be put to good use and help you improve your move. You just need to understand some simple adjustments different sports athletes need to make to be successful golfers.

In golf, shifting from your trailside into your lead side is what we’ll call the TRANSITION. Old School teachers refer to this motion, or shift, as “Foot Work”, New-Fangled-Techno-Jargon-Packed-Instruction uses “Ground Pressure/Force” to refer to the same concept. Don’t worry about the nomenclature; just know, as many GolfWRXers already do, that you must get your weight to your lead side if you want any chance at making solid and consistent contact. TRANSITION might be THE toughest motion in golf to master.

The good news for you is that TRANSITION happens in all other sports but in slightly different ways, depending on the sport. Golfers can more quickly learn TRANSITION, and speed up their swing learning process by understanding how prior sport experience can be applied to the golf swing.

[The basics of a solid golf move are; 1) you should have a SETUP that is centered and balanced, 2) you move your weight/pressure into your trail side during the TAKEAWAY and BACKSWING, 3) TRANSITION moves your weight/pressure back into your lead side, and 4) you FINISH with the club smashing the ball down the fairway. Okay, it’s not quite as easy as I make it sound, but hopefully our discussion today can relieve some stress when it comes time for you to start training your game.]

Baseball/Softball Hitters

Hitting coaches don’t like their hitters playing golf during the season, that’s a fact. The TRANSITIONS are too different, and if they play too much golf, they can lose the ability to hit off-speed pitches because their swing can become too upright. Golf requires an orbital hand path (around an angled plane) with an upright-stacked finish, while hitting requires batters to have a straight-line (more horizontal) hand path and to “stay back or on top of” the ball.

Now we apologize for the lack of intricate knowledge and terminology around hitting a baseball, we only played up through high school. What we know for sure is that guys/gals who have played a lot of ball growing up, and who aren’t pitchers struggle with golf’s TRANSITION. Hitters tend to hang back and do a poor job of transferring weight properly. When they get the timing right, they can make contact, but consistency is a struggle with fat shots and scooping being the biggest issues that come to mind.

So how can you use your star baseball/softball hitting skills with some adjustments for golf? Load, Stride, Swing is what all-good hitters do, in that order. Hitters’ issues revolve around the Stride, when it comes to golf. They just don’t get into their lead sides fast enough. As a golfer, hitters can still take the same approach, with one big adjustment; move more pressure to your lead side during your stride, AND move it sooner. We’ve had plenty of ‘a ha’ moments when we put Hitters on balance boards or have them repeat step drills hundreds of times; “oh, that’s what I need to do”…BINGO…Pound Town, Baby!

Softball/Baseball Pitchers, Quarterbacks, & Kickers

There’s a reason that kickers, pitchers, and quarterbacks are constantly ranked as the top athlete golfers and it’s not because they have a ton of downtime between starts and play a lot of golf. Their ‘day jobs’ throwing/kicking motions have a much greater impact on how they approach sending a golf ball down the fairway. It’s apparent that each of these sports TRAINS and INGRAINS golf’s TRANSITION motion very well. They tend to load properly into their trailside while staying centered (TAKEAWAY/BACKSWING), and they transfer pressure into their lead side, thus creating effortless speed and power. Now there are nuances for how to make adjustments for golf, but the feeling of a pitching or kicking motion is a great training move for golf.

If this was your sport growing up, how can you improve your consistency? Work on staying centered and minimizing “happy feet” because golf is not a sport where you want to move too much or get past your lead side.


Dance

My wife was captain of her high school dance team, has practiced ballet since she was in junior high, and is our resident expert on Ground Pressure forces relating to dance. She has such a firm grasp on these forces that she is able to transfer her prior sports skill to play golf once or twice a year and still hit the ball past me and shoot in the low 100s; what can I say, she has a good coach. More importantly, she understands that staying centered and a proper TRANSITION, just like in Dance, are requirements that create stability, speed, and consistent motions for golf. Christo Garcia is a great example of a Ballerina turned scratch golfer who uses the movement of a plié (below left) to power his Hogan-esque golf move. There is no possible way Misty Copeland would be able to powerfully propel herself into the air without a proper TRANSITION (right).

Being centered is critical to consistently hitting the golf ball. So, in the same way that dancers stay centered and shift their weight/pressure to propel themselves through the air, they can stay on the ground and instead create a golf swing. Dancers tend to struggle with the timing of the hands and arms in the golf swing. We train them a little differently by training their timing just like a dance routine; 1 and 2 and 3 and…. Dancers learn small motions independently and stack each micro-movement on top of one another, with proper timing, to create a dance move (golf swing) more like musicians learn, but that article is for another time.

Hockey

Hockey is a great example of the golf TRANSITION because it mimics golf’s motions almost perfectly. Even a subtlety like the direction in which the feet apply pressure is the same in Hockey as in Golf, but that’s getting in the weeds a bit. Hockey players load up on their trailside, and then perform the TRANSITION well; they shift into their lead sides and then rotate into the puck with the puck getting in the way of the stick…this is the golf swing, just on skates and ice…my ankles hurt just writing that.

If you played hockey growing up, you have the skillsets for a proper golf TRANSITION, and you’ll improve much faster if you spend your time training a full FINISH which involves staying centered and balanced.

Now we didn’t get into nuances of each and every sport, but we tried to cover most popular athletic motions we thought you might have experience in in the following table. The key for your Big Shift, is using what you’ve already learned in other sports and understanding how you might need to change existing and known motions to adapt them to golf. If you played another sport, and are struggling, it doesn’t mean you need to give up golf because your motion is flawed…you just need to know how to train aspects of your golf move a little differently than someone who comes from a different sport might.

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Clement: Effortless power for senior golfers

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Are you struggling with range of motion? Want more EFFORTLESS POWER? We are truly the experts at this having taught these methods for 25 plus years, while others were teaching resistance, breaking everyone’s backs and screwing up their minds with endless positions to hit and defects to fix. Welcome home to Wisdom in Golf!

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Clement: How to turbo charge your swing

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The shift in golf instruction continues and Wisdom in Golf and GolfWRX are right out there blazing a trail of fantastic content and techniques to get you to feel the most blissful, rhythmic golf shots you can strike! This here is the humdinger that keeps on giving and is now used by a plethora of tour players who are benefitting greatly and moving up the world rankings because of it.

The new trend (ours is about 25 years young) is the antithesis of the “be careful, don’t move too much, don’t make a mistake” approach we have endured for the last 30 years plus. Time to break free of the shackles that hold you back and experience the greatness that is already right there inside that gorgeous human machine you have that is so far from being defective! Enjoy!

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