Connect with us

Opinion & Analysis

4 Critical Fitness Tests to Compare Yourself to the Pros

Published

on

We’ve all seen a slow-motion swing analysis of a PGA Tour golfer on TV; inevitably, the commentators say something about how flexible the player is, which is why they can make that huge turn and generate so much speed. They almost always follow it up with something like, “This ability to turn is what separates these guys from most amateurs.”

What does this even mean? Where do the pros turn from that we can’t? Don’t they have the same anatomy as us amateurs? Do they have special joints that allow them to do this?

We are going to answer all these questions. By the end of this article, you will know and understand how pros create that much turn. You’ll also learn what 4 major areas you can test yourself on to see where you can improve, as well as how you compare to the pros on Tour.  

All the research done on the best golfers in the world has led to some very interesting findings, the most important of which for us are these four statistics:

  1. Most professionals can turn their thoracic spine (most instructors call this a “shoulder turn”) at least 60 degrees
  2. Most can rotate their hip internally at least 45 degrees
  3. Most can externally rotate their shoulder beyond spine angle when in golf posture
  4. Most can touch their chin to their collarbone

I intentionally use the qualifier “most” because there are some professionals that struggle in some of these areas, but they’re are able to overcome deficits with compensations. Just because you can pass these tests doesn’t mean you’ll play on Tour, but if you can pass these tests it means you have the flexibility and mobility to achieve the positions necessary in the golf swing for it to be repeatable, consistent, powerful and pain-free.

If you fail any of the following tests, I would strongly recommend you be careful when taking your next lesson to make sure that the professional working with you knows your restrictions. If they do not and they try to get you into certain positions, it often ends poorly for both of you. You can end up hurting yourself… and the professional loses a potential repeat client. Not to mention your golf swing and scores will probably not get much better.

Test 1: Seated Trunk Rotation

Seated in a chair, cross your arms across your chest so that your hands are resting on your shoulders. Rotate your torso to the right and then the left keeping your knees together. Your goal is to rotate 60 degrees in each direction.

If you cannot reach 60 degrees, the absolute minimum to swing safely is 45 degrees. If you are at 45 or below, you are in serious risk of injury and are going to have a very hard time getting into the most efficient and effective positions in the golf swing. The most common swing faults seen with people who have this limitation are loss of posture and standing up in the backswing. There are others, but these are the most common. The most common injury associated with golfers who fail this test are low back pain because the body tries to use the low back to make up for the lack of motion in the upper back.  

Test 2: Seated Hip Rotation

Seated in a chair with feet flat on the ground and knees bent to 90 degrees, rotate your lower leg out to the side attempting to have your shin angle reach 45 degrees without shifting, lifting or leaning of the body.

Common swing faults with golfers who fail this test are swaying and sliding (aka lots of lateral movement in the swing), as well as all of the loss of posture issues. If you cannot reach the 45 degrees seated, then you likely are not achieving full hip rotation in your swing. You need — at a minimum in our experience — at least 35 degrees on both sides to have a chance at swinging safely and efficiently. At 35 degrees, setup changes such a flaring your feet out sometimes are enough to make up for the tightness. 

As above, make sure your instructor knows if you fail this test so they can help you make the technical adjustments necessary. It is also VERY important to note that failing this test is the No. 1 predictor for low back pain in golfers. Just as with the upper back, if the hip is not rotating, the body often resorts to the low back to make up for the lack of rotation.

If you are seeing a trend here, you are smarter than most doctors. Low back pain in golfers is rarely an actual back problem when it starts. It’s most often caused by other areas in the body being limited and the body overusing the low back to compensate. If you can improve your rotary ability, you can GREATLY reduce your chance of injury.

Test 3: Shoulder Rotation Test in Posture

Standing in golf posture with elbows raised to the side to shoulder height, attempt to rotate your arms backward as shown in picture. Your goal is that they rotate past spine angle without your lower back arching. 

The low back arching is the most common compensation seen (again demonstrating that if your back hurts, you probably don’t have a back problem, but an issue somewhere else in your body that is increasing stress on the back). Common swing faults seen with failed shoulder tests are chicken winging and flying elbows, as well as poor posture and difficulty being on the proper plane. In addition to back injuries, elbow and wrist pain are very common injuries with origins in the failure of this test.

Test 4: Neck Rotation Test

Seated in a chair, rotate your chin to touch your collar bone. Keep your mouth closed and do NOT shrug your shoulder.

What if you failed this test? What swing problems could you see? Perhaps the most common swing deficit with a failed neck rotation test is trouble not swaying and sliding laterally during the golf swing. Other possible swing issues that arise are standing up out of posture or having to use other body parts excessively to compensate.

While neck limitations are not common with golfers under 50 unless there is a history of traumatic injury, they are a LOT more common that you would think in the senior population. If you try to increase your “shoulder turn” in your golf swing but have an undiscovered lack of neck rotation, you are setting yourself up for potential disaster in terms of injury and most definitely performance. Neck limitations are probably one of the least-talked-about issues plaguing the majority of our senior golf population, yet they’re so easy to discover.

What Next?

This is a logical progression in your mind. You took the above tests and figured out you have some problems. Now you want to know what to do to fix them, right? Let us know how you did by emailing us at info@par4success.com with your results and we’d be happy to send you a simple fix or two for any tests you had issues with. We’re looking forward to helping you play better, swing faster and hurt less.

Your Reaction?
  • 113
  • LEGIT16
  • WOW1
  • LOL2
  • IDHT1
  • FLOP0
  • OB1
  • SHANK12

Chris Finn is the founder of Par4Success and a Licensed Physical Therapist, Certified Strength and Conditioning Specialist, Titleist Performance Institute Certified Medical Professional and trained to perform Trigger Point Dry Needling in North Carolina. He is regarded as the premier Golf Fitness, Performance & Medical Expert in North Carolina. Since starting Par4Success in 2011, Chris has and continues to work with Touring Professionals, elite level juniors & amateurs as well as weekend warriors. He has contributed to numerous media outlets, is a published author, a consultant and presents all over the world on topics related to golf performance and the golf fitness business.

6 Comments

6 Comments

  1. Ian

    Jan 16, 2018 at 5:53 pm

    Hiya
    One of the best wrx articles I’ve seen in a long time.
    There is a trend, recently, to a lot of “here’s what the pros do” instruction. Shoulder tilt angles, hip rotation, weight shift etc.
    This is all based on observation and probably decent information.
    When I am at the range, however, “what the pros do” is the last thing I see. I see all ages, all body shapes and all athletic abilities except “what the pros do”.
    This is article is great advice to get yourself in shape before attempting anything that the guys that spend 10hrs a day, every day, training, do.

  2. Rodger

    Jan 8, 2018 at 4:50 pm

    I wish you would create a printable option so that we could print out exercises, drills, and such. Impossible to remember these without referring to a print out.

  3. emil

    Jan 7, 2018 at 4:20 pm

    So, how does the average slightly obese soft bellied recreational golfer compensate for his failures?
    Simply by rotating his hips and shoulders in near unison with little to no X-factor differential between the hips and shoulders in both back and down swings.
    In the backswing this means the lead foot comes off the ground to release the hips so they follow shoulder rotation.
    In the downswing the hips and shoulders rotate in near lockstep and the torso has little kinetic core power output and the belly sags forwards and whips around to just before impact. Then the torso rotation blocks to stall the belly from being flung around and threatening the spinal column.
    There is a delayed weight shift even after the lead heel is replanted and the swing can easily degenerate into a reverse shift that promotes an OTC swing.
    The commercialized “Natural Swing” promotes compensations for this recreational swing. In his later years, Moe Norman had this kind of ‘windmilling’ style of swing and couldn’t generate enough clubhead speed to get drives over 200 yards. I saw it in person at his live demoes.

    • allan

      Jan 8, 2018 at 12:37 pm

      “OTC swing”? Over The Counter swing? 🙂

    • Chris Finn

      Jan 10, 2018 at 8:37 am

      Hey Emil, This is a great question, I see a lot of golfers just like you described. Size of the belly aside, the golfer still needs to have full rotation (or as much as possible) in the 4 areas described above. If they have limited motion in any of these areas and improve just simple that, 90% of them see swing speed gains.

      Once that is cleared (they can come close to or do pass the tests above) the next step from a sport science perspective is sequence training as well as anti rotational core training to increase the amount of “x-factor” or separation at impact increasing the amount of stored energy to be released.

      Once should also test the golfers ability to generate power from the lower and up body as well as their total rotational power. This gives you insight into what your body can create in terms of raw power and these three areas correlate extremely closely to club head speed. *be on the lookout for an article here omg golfwrx on this coming soon for more details*

      If there is not interest in changing the size of the belly, these are the areas to start. Once you’ve cleared all that..let me know and happy to guide further.
      -chris

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Opinion & Analysis

The coveted FedEx Cup Top 30: Why making it to the Tour Championship really matters

Published

on

This week at the BMW Championship held at Medinah Golf Club in Chicago, the top 70 players left in the FedEx Cup Playoffs are looking to seal their spot in the top 30 and get to East Lake for the Tour Championship.

Not only does getting into the top 30 mean a chance at winning the FedEx Cup and a cool $15 million bonus for winning the event, but heading into the 2020 season, being in the top 30 comes with some big perks. This top 30 threshold allows players the opportunity to build their schedules around the biggest event in golf.

Let’s take a look at what punching a ticket to East Lake really gets you

  •  An automatic invitation into every major in 2020: The Masters, PGA Championship, US Open, and The Open Championship. For many players qualifying for these events, especially The Masters in a lifelong dream.
  • Invitation to all the WGC Events: There are only a few event on tour that get you an automatic paycheck and FedEx Cup points. Being eligible for the WGCs shows that you are a world-class player, and with these events on the schedule, you don’t have to worry about qualifying through world rankings.
  • Invitation to all limited field events: This includes the Genesis Invitational (formerly Genesis Open / LA Open), The Arnold Palmer Invitational, The Memorial, and The Players Championship.

If a player was to play every one of the qualified events that would put them at 12 events for the season—to maintain a card for the next year a player has to play in at least 15 events. If you conclude that many of these are also winners and will play in the Tournament of Champions in Hawaii that would put the players at 13 events.

This is why being in the top 30 is such a vital line in the proverbial sand—it gives these top players the ability to pick and choose their schedules for the 2019/2020 season without the stress of worrying about what events they are in. Although not to the same extent, this is also why every cutoff is so crucial for each player, whether it be the PGA Tour top 125, PGA Tour 125-150, or those players that gained their cards through the Korn Ferry Tour. Every dollar and every point earned accumulates towards playing opportunities for the next season!

Your Reaction?
  • 5
  • LEGIT2
  • WOW1
  • LOL1
  • IDHT0
  • FLOP0
  • OB0
  • SHANK1

Continue Reading

Opinion & Analysis

WRX Q&A: NewClub’s Matt Considine

Published

on

A friend of a friend pointed me to NewClub’s website. Having never heard anything about the effort previously, my first impression of NewClub was a product of its homepage, which looks something like (OK, exactly like) this.

“Sounds great,” I thought. “But what the heck does all of this mean practically?”

To get the answer to that question, I got in touch with founder and CEO Matt Considine, who was kind enough to answer a few questions about the venture.

GolfWRX: Let’s start with a little bit about your background in golf…

Matt Considine: As Lebron likes to say “I’m just a kid from Akron” and like many Midwestern kids, I’ve loved playing games with my friends, especially the game of golf. I grew up working and playing at area clubs, munis, and driving ranges. I always had a club in my hands — my mom will attest to all the divots in her carpet and repaired windows in our house. My first internship in college was with IMG Sports in Cleveland and that was my first formal introduction to the golf industry.

WRX: How did arrive at the concept for NewClub?

MC: Golf societies have been around since 1744, so I’m not sure I can take credit for conceiving anything. We took an old idea and made it new again, something that would mesh with the life of a modern golfer.

The first time I was introduced to a golf society was in 2005, and I haven’t been able to shake the concept since. Like many people I’ve talked to, I was burnt out and frustrated with golf, so I quit my college team and shipped off that summer to study at University College Cork in Ireland for 9 months.

I left to get away from golf but it was my experiences in Ireland that introduced me to a whole new way of enjoying the game. After getting laughed off Cork’s Hurling team (Ireland’s native sport) they found out I could play a little bit of golf and offered me a spot on the club team (league rules permitted one American per squad). My dad shipped my clubs over and I was back in business. Because their University teams operated on a lean budget, we would play matches against local societies and clubs in between the college matches to keep the competition sharp. It was those matches and people I met that taught me a whole new way to look at, appreciate, and enjoy the game of golf. It was a miraculous blessing looking back on it now.

Fast forward 10 years, I was living in Chicago working in business development for a technology company. I kept meeting people who were self-proclaimed “golfers,” but not playing much golf. So a small group of friends took a trip over to Scotland where we had an especially enlightening experience playing the Old Course and hanging out at The New Golf Club of St. Andrews after our match.

It was our experience there that was the final spark that NewClub needed. We enjoyed our lunch while The New Golf Club members file through the entrance, four golfers at a time to reminisce about their game on one of the seven links courses available to them through the St. Andrews Links Trust and their golf society membership.

We met teachers, bankers, architects, grocers, police officers, accountants, and fishermen. We heard stories about legendary members like Tom Morris and Sandy Herd. The New Golf Club of St. Andrews is a magical place where any golfer in their community, anyone in good standing with a passion for the game could make their golfing home.

When I returned to Chicago from that second pilgrimage in May of 2015, I decided it was time to start enjoying golf again. Just like the way I used to as a kid, the way those clubs and societies did in Ireland, and the way those members did at The New Golf Club of St. Andrews. That summer I started a standing game every Saturday at any compelling course I could find and my golf society was born. Then in 2017, we made NewClub official with 50 founding members and 5 clubs in Chicago willing to host the society.

Matt Considine

WRX: What’s happened since launch and where you are now?

MC: The society has grown to over 300 members and we have relationships with over 50 private clubs and golf courses that we find fun and compelling places to play the game. We have standing tee times every Wednesday to Sunday throughout the golf season and host five tournaments and three trips every year. Next Spring, we have our first NewClub trip scheduled to back to Scotland.

We’ve also introduced an ambassador program for people from all around the country. It’s been amazing how many people we’ve met who are eager for something like this in their own community, a golf society that they can genuinely be proud of.

WRX: Anything more about what members are saying and what the feedback is been like?

MC: In a lot of ways, we’ve set up this really unique society golf experiment, so we’re not afraid to try new things and see how people respond. Our members have been incredibly helpful with feedback. We’ve been listening a lot, watching how they use the mobile app, how they play their golf, learning about things they need, things they don’t. It all has helped us get to where we are now.

Overall, we’ve found that people have enjoyed the access and discovery of new and exciting courses, but the more pleasant surprise has been how much our members enjoy meeting new people and playing with each other. Nobody ever thinks (or admits) that they need golf buddies. But what we’ve found is that people are far more likely to play a round if they know they’ll be playing with someone they actually want to play with.

We’ve also learned that match play is very unappreciated in our country. Members love the matches, and match play is one of our core principles at NewClub.

WRX: What’s next for NewClub?

MC: We have plans for our second market launch in 2020 and will continue to grow our ambassador program to show us the road ahead. People are starting to stand up and say “this is how I want to experience golf,” so we know there is a serious need out there and we want to make sure we are meeting the demand by growing in the right way.

WRX: What do prospective members need to know?

MC: We have a really straightforward and proprietary application process on our website. Every prospective member needs to complete the application before being considered for membership. We look for applicants who possess a high quality of character, passion, and respect for the game of golf, and always leave the course in better shape than they found it.

Your Reaction?
  • 6
  • LEGIT0
  • WOW0
  • LOL1
  • IDHT0
  • FLOP0
  • OB0
  • SHANK0

Continue Reading

Opinion & Analysis

Slow play is all about the numbers

Published

on

If you gather round, children, I’ll let you in on a secret: slow play is all about the numbers. Which numbers? The competitive ones. If you compete at golf, no matter the level, you care about the numbers you post for a hole, a round, or an entire tournament. Those numbers cause you to care about the prize at the end of the competition, be it a handshake, $$$$, a trophy, or some other bauble. Multiply the amount that you care, times the number of golfers in your group, your flight, the tournament, and the slowness of golf increases by that exponent.

That’s it. You don’t have to read any farther to understand the premise of this opinion piece. If you continue, though, I promise to share a nice anecdotal story about a round of golf I played recently—a round of golf on a packed golf course, that took a twosome exactly three hours and 10 minutes to complete, holing all putts.

I teach and coach at a Buffalo-area high school. One of my former golfers, in town for a few August days, asked if we could play the Grover Cleveland Golf Course while he was about. Grover is a special place for me: I grew up sneaking on during the 1970s. It hosted the 1912 U.S. Open when it was the Country Club of Buffalo. I returned to play it with Tom Coyne this spring, becoming a member of #CitizensOfACCA in the process.

Since my former golfer’s name is Alex, we’ll call him Alex, to avoid confusion. Alex and I teed off at 1:30 on a busy, sunny Wednesday afternoon in August. Ahead of us were a few foursomes; behind us, a few more. There may have been money games in either place, or Directors’ Cup matches, but to us, it was no matter. We teed it high and let it fly. I caught up on Alex’ four years in college, and his plans for the upcoming year. I shared with him the comings and goings of life at school, which teachers had left since his graduation, and how many classrooms had new occupants. It was barroom stuff, picnic-table conversation, water-cooler gossip. Nothing of dense matter nor substance, but pertinent and enjoyable, all the same.

To the golf. Neither one of us looked at the other for permission to hit. Whoever was away, at any given moment, mattered not a bit. He hit and I hit, sometimes simultaneously, sometimes within an instant of the other. We reached the putting surface and we putted. Same pattern, same patter. Since my high school golfers will need to choose flagstick in or out this year, we putted with it in. Only once did it impact our roll: a pounded putt’s pace was slowed by the metal shaft. Score one for Bryson and the flagstick-in premise!

Grover tips out around 5,600 yards. After the U.S. Open and the US Public Links were contested there, a healthy portion of land was given away to the Veteran’s Administration, and sorely-needed hospital was constructed at the confluence of Bailey, Lebrun, and Winspear Avenues. It’s an interesting track, as it now and forever is the only course to have hosted both the Open and the Publinx; since the latter no longer exists, this fact won’t change. It remains the only course to have played a par-6 hole in U.S. Open competition. 480 of those 620 yards still remain, the eighth hole along Bailey Avenue. It’s not a long course, it doesn’t have unmanageable water hazards (unless it rains a lot, and the blocked aquifer backs up) and the bunkering is not, in the least, intimidating.

Here’s the rub: Alex and I both shot 75 or better. We’re not certain what we shot, because we weren’t concerned with score. We were out for a day of reminiscence, camaraderie, and recreation. We golfed our balls, as they say in some environs, for the sheer delight of golfing our balls. Alex is tall, and hits this beautiful, high draw that scrapes the belly of the clouds. I hit what my golfing buddies call a power push. It gets out there a surprising distance, but in no way mimics Alex’ trace. We have the entire course covered, from left to right and back again.

On the 14th tee, I checked my phone and it was 3:40. I commented, “Holy smokes, we are at two hours for 13 holes.” We neither quickened nor slowed our pace. We tapped in on 18, right around 4:40, and shook hands. I know what he’s been up to. He understands why I still have a day job, and 18 holes of golf were played—because we both cared and didn’t care.

There you have it, children. Off with you, now. To the golf course. Play like you don’t care.

Your Reaction?
  • 53
  • LEGIT0
  • WOW2
  • LOL6
  • IDHT1
  • FLOP9
  • OB2
  • SHANK49

Continue Reading

19th Hole

Facebook

Trending