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How to Maintain Great Posture in Your Golf Swing



Golf is a rotational sport similar to other sports like baseball and hockey, which means we generate a lot of our speed from the turning of our bodies in our golf swing. So having the ability to turn your body is a huge advantage when trying to generate club head speed. One of the main differences between great ball strikers like Sergio Garcia and golfers that struggle to hit the ball consistently, however, is that the great ball strikers manage to maintain their great posture in their golf swings. Golfers that are struggling… they usually don’t.

The facts are that a lot of golfers that I work with on a daily basis struggle to hit the ball consistently, and one of the main reasons is that they lose their posture at some point in their golf swing. A lot of them are almost standing up as they are making their backswing, and others are standing up through impact as their hips move closer to the ball with their torso and head straightening up in order to maintain balance and not fall forward. When this happens, they lose both their posture and the ability to hit the ball with any kind of authority.

If this sounds like you, or perhaps someone you know, then your body will be turning from a too upright position that might work really great if you were playing baseball. But this is not baseball, it is golf, where the ball is played from the ground and not waist height. So to gain more consistency and perhaps add more yardage to your shots, you need to learn how to maintain your posture while turning your body in your golf swing.

The Masters - Final Round

This is done by doing two things. The first is having a great posture at your setup, and the second is learning how to maintain that great posture by doing something called side bend while making your golf swing.

So let’s start by working on attaining great posture. The thing about great posture is that it can be slightly challenging for a lot of golfers to attain. This is usually due to muscle imbalances that can prevent setting up to the ball properly. Now I know you may be thinking, “Muscle imbalances, not me. When I was in college I used to be the best lawn bowler on the team…” or whatever sport you played. But the facts are that muscle imbalances are often due to our lifestyles and quite usually not felt on a daily basis. So you most likely don’t even know that you have any imbalances, even if you do.

If you are serious about your golf, and I know you are, then it would be a great idea to get yourself screened from a TPI certified expert. Or if you don’t have an expert in your area, then there are some self-screening tests and exercises that will assist you in my first book, the Golfers Handbook.

In this first video, I demonstrate an exercise that will help you learn good posture. If done regularly, it can actually be used as a correctional exercise that will help you loosen up some of the those muscle imbalances so that you can attain great posture.

Now that you’ve gained great posture at your setup, you need to learn how to maintain it while turning your body in your swing. This is done by gaining side bend. I explain what side bend is in the next video and demonstrate how you can learn to maintain it by doing some warm up exercises.

By creating great posture and learning how to maintain it with side bend in your golf swing, you too will be on your way to becoming a great ball striker.

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Adam is a PGA Professional and TPI Certified Fitness and Medical Coach. He enjoys working with golfers of all ages and levels of expertise, and his approach is to look at every golfer as an individual to try to help them achieve their goals as effectively and efficiently as possible. He is also the author of two books: The Golfers Handbook - Save your golf game and your life! (available on iTunes and Amazon) And his new book, My Mind Body Golf Please visit the links below to find out more about Adams books. "The golf swing may be built from the ground up, but the game of golf is built from the head down" - My Mind Body Golf Aside being an author, Adam is also a public speaker, doing workshops and lectures introducing concepts of athletic movement for golfers of all ages and levels of expertise.



  1. TC

    Jul 11, 2017 at 9:53 am

    This is something I used to do naturally. I’d definitely like to note that there is a fine line between this “side bend” in the take away, and bending towards the target line, and if your hips are off a little bit, you will rotate too laterally behind the ball. Much of this also comes to loading and keeping more weight on the lead foot in the golf swing, which last time I checked, was something that Sergio was known to do. It’s also the way I’ve gotten the most consistent results in my swing too, granted I’m certainly no major champion, it worked. Not quite stack and tilt, but favoring the lead side. Those two combinations gave me more power and consistency

    Also, as Darrell said, it’s hard on your back to bend one way and twist another, etc. Proper posture will certainly help, but the spine can, and will only handle so much, no matter how fit you are. I wouldn’t say this posture equates to certain death to your spine, but it is a swing technique that I did notice causing a bit more strain on the spine than some others, but not necessarily enough to steer someone away from trying it. I think the results are really good, and after moving away from it for a short time, I’m working my way back into it now.

  2. Dave R

    Jul 11, 2017 at 12:27 am


  3. Darrell Klassen

    Jul 10, 2017 at 6:41 pm

    The move, as explained here, it what screwed up Colin Montgomery’s back.

  4. Darrell Klassen

    Jul 10, 2017 at 6:38 pm

    I don’t stick my nose in, usually, but the move as explained here is what screwed up Colin Montgomery’s back.

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How to fix the root cause of hitting your golf shots fat



Of all the shots golfers fear, hitting the ball FAT has to be right up at the top of the list. At least it heads the list of commonly hit poor shots (let’s leave the shank and the whiff out for now). After fat, I’d list topping, followed by slicing and then hooking. They are all round-killers, although the order of the list is an individual thing based on ability. Professionals despise a hook, but club golfers by and large fear FAT. Why?

First of all, it’s embarrassing. Secondly, it goes nowhere — at least compared to thin — and it can be physically painful! So to avoid this dreaded miss, golfers do any number of things (consciously or subconsciously) to avoid it. The pattern develops very early in one’s golf life. It does not take very many fat shots for golfers to realize that they need to do something differently. But rather than correct the problem with the correct move(s), golfers often correct a fault with a fault.

Shortening the radius (chicken-winging), raising the swing center, early lower-body extension, holding on through impact (saving it), running the upper body ahead of the golf ball and even coming over the top are all ways of avoiding fat shots. No matter how many drills I may offer for correcting any of those mistakes, none will work if the root cause of fat is not addressed.

So what causes fat? We have to start with posture. Some players simply do not have enough room to deliver the golf club on a good plane from inside to inside. Next on the list of causes is a wide, early cast of the club head. This move is invariably followed by a break down in the lead arm, holding on for dear life into impact, or any of the others…

“Swaying” (getting the swing center too far off the golf ball) is another cause of fat, as well as falling to the rear foot or “reversing the weight.” Both of these moves can cause one to bottom out well behind the ball. Finally, an excessive inside-out swing path (usually the fault of those who hook the ball) also causes an early bottom or fat shot, particularly if the release is even remotely early. 

Here are 4 things to try if you’re hitting fat shots

  1. Better Posture: Bend forward from the hips so that arms hang from the shoulders and directly over the tips of the toes, knees slightly flexed over the shoelaces, seat out for balance and chin off the chest!
  2. Maintaining the Angles: Casting, the natural urge to throw the clubhead at the golf ball, is a very difficult habit to break if one is not trained from the start. The real correction is maintaining the angle of the trail wrist (lag) a little longer so that the downswing is considerably more narrow than the backswing. But as I said, if you have been playing for some time, this is risky business. Talk to your instructor before working on this!
  3. Maintaining the Swing Center Over the Golf Ball: In your backswing, focus on keeping your sternum more directly over the golf ball (turning in a barrel, as Ernest Jones recommended). For many, this may feel like a “reverse pivot,” but if you are actually swaying off the ball it’s not likely you will suddenly get stuck with too much weight on your lead foot.
  4. Setting Up a Little More Open: If your swing direction is too much in-to-out, you may need to align your body more open (or feel that way). You could also work with a teaching aid that helps you feel the golf club is being swung more out in front of you and more left (for right-handers) coming through — something as simple as a head cover inside the golf ball. You’ll hit the headcover if you are stuck too far inside coming down.

The point is that most players do what they have to do to avoid their disastrous result. Slicers swing way left, players who fight a hook swing inside out and anybody who has ever laid sod over the golf ball will find a way to avoid doing it again. This, in my opinion, is the evolution of most swing faults, and trying to correct a fault with a fault almost never ends up well.

Get with an instructor, get some good videos (and perhaps even some radar numbers) to see what you are actually doing. Then work on the real corrections, not ones that will cause more trouble.

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Right Knee Bend: The Difference Between PGA Tour Players and Amateurs



The knees play an especially important role in the golf swing, helping to transfer the forces golfers generate through our connection with the ground. When we look closer at the right knee bend in the golf swing, we’re able to get a better sense of how PGA Tour players generate power compared to most amateur golfers.

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How to eliminate the double cross: Vertical plane, gear effect and impact location



One of the biggest issues teachers see on the lesson tee is an out-to-in golf swing from a player who is trying to fade the ball, only to look up and see the deadly double cross! This gear effect assisted toe hook is one of the most frustrating things about trying to move the ball from left to right for the right-handed golfer. In this article, I want to show you what this looks like with Trackman and give you a few ways in which you can eliminate this from your game.

Below is the address position of a golfer I teach here in Punta Mita; his handicap ranges between scratch and 2, depending on how much he’s playing, but his miss is a double cross when he’s struggling.

Now let’s examine his impact position:


  • You see a pull-hooking ball flight
  • The hands are significantly higher at impact than they were at address
  • If you look at the clubhead closely you can see it is wide open post impact due to a toe hit (which we’ll see more of in a second)
  • The face to path is 0.5 which means with a perfectly centered hit, this ball would have moved very slightly from the left to the right
  • However, we see a shot that has a very high negative spin axis -13.7 showing a shot that is moving right to left

Now let’s look at impact location via Trackman:

As we can see here, the impact of the shot above was obviously on the toe and this is the reason why the double-cross occurred. Now the question remains is “why did he hit the ball off of the toe?”

This is what I see from people who swing a touch too much from out-to-in and try to hit fades: a standing up of the body and a lifting of the hands raising the Vertical Swing Plane and Dynamic Lie of the club at impact. From address, let’s assume his lie angle was 45 degrees (for simplicity) and now at impact you can see his Dynamic Lie is 51 degrees. Simply put, he’s standing up the shaft during impact…when this happens you will tend to pull the heel off the ground at impact and this exposes the toe of the club, hence the toe hits and the gear effect toe hook.

Now that we know the problem, what’s the solution? In my opinion it’s a three stage process:

  1. Don’t swing as much from out-to-in so you won’t stand up as much during impact
  2. A better swing plane will help you to remain in your posture and lower the hands a touch more through impact
  3. Move the weights in your driver to promote a slight fade bias

Obviously the key here is to make better swings, but remember to use technology to your advantage and understand why these type of things happen!

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19th Hole