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Opinion & Analysis

4 Critical Fitness Tests to Compare Yourself to the Pros

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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.

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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

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Opinion & Analysis

“I Love You, Tiger!” At Big Cedar lodge, an outpouring of affection for Tiger Woods

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What a difference a year makes.

About one year ago, Tiger Woods was in Branson, Missouri at Big Cedar Lodge to announce that he was designing a golf course there; Payne’s Valley, his first public course. That day was attended by hundreds of national and local media, the Lieutenant Governor of Missouri and Johnny Morris, Bass Pro Shops owner and the visionary behind the amazing golf complex that has been established at Big Cedar Lodge.

That day, Woods had not played competitive golf for awhile, and he was recovering from multiple surgeries. Woods took a couple of ceremonial swings, the last of which clearly left him in physical distress. Days later, he was in surgery again and his playing career looked to be all but over. The situation became worse when Woods was arrested for driving under the influence, found with multiple substances in his system. It seemed as though the sad mug shots from that arrest might be as prominent in his legacy as the smiles and fist-pumps that accompanied his 79 wins and 14 major championships.

Fast forward to yesterday, where Woods was back in Missouri to do a Junior Clinic at Big Cedar. An estimated crowd of over 7,000 kids and parents showed up on a school day to catch a glimpse of Woods. The atmosphere was carnival-like, with sky divers, stunt planes making flyovers and rock music blaring from giant speakers. When Woods finally arrived, the reaction was electric. Mothers and their kids were chanting. “Tiger! Tiger! Tiger!” at the top of their lungs. Photographers battled soccer moms for position to get a picture of his swing. Some of the kids were as young as 6-years-old, which means that they had probably not seen Woods hit a meaningful shot in their life. At one point, when Woods was hitting shots and explaining how to execute them, a woman shouted, “I love you, Tiger!” Not to be out done, a woman on the other side of the crowd, who was their with her husband and kids, shouted “I love you more, Tiger!” Maybe the only people with more affection for Woods would be the people in the golf business. A senior marketing official in the golf industry leaned over at one point in the event and said, “God, we could use just one more from him.”

Woods swing looks completely rehabilitated. He was hitting shots of every shape and trajectory on-demand, and the driver was sending balls well past the end of the makeshift driving range set up for the event. But even more remarkable was the evidence of the recovery of his reputation. Surely there are still women out there that revile Woods for the revelations of infidelity, and no doubt there are those that still reject Woods for his legal and personal struggles. But none of them were in Missouri yesterday. Mothers and children shrieking his name confirmed what we already knew: Tiger Woods is the single most compelling person in American sports, and he belongs to golf.

Unlike a year ago, Woods is swinging well, and seems as healthy and happy as he as ever been as a pro. Add to that the unprecedented outpouring of love from crowds that once produced a combination of awe and respect, but never love. Fowler, McIlroy, Spieth and the rest may get their share of wins and Tweets, but if the game is to really grow it will be on the broad, fragile back of Tiger Woods. It’s amazing to think what can happen in one short year.

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Opinion & Analysis

12 reasons serious golfers don’t realize their potential

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What stops serious golfers from realizing their potential? If you are an amateur who wants to get better, a young player trying to achieve more, or a young professional with big dreams, this article is for you.

I’ve made a career out of helping athletes maximize their abilities, golfers in particular. And the things I see young playing professionals doing prior to our work together is often what is holding them back. The reality is that most young players, no matter what their level, have three key problems:

  1. They’re distracted by what’s not important
  2. They have no detailed structure and plan to reach the targets they determine are important to them
  3. They have no formal process to develop mindset and attitude

In the list below, I share what I see working with these young players and some common blind spots.

1. No real plan and steps to achieve targets

Most players do not know how to create a long-term and short-term plan that outlines all steps needed to reach targets. Players should have yearly plans with targets, steps and actions and weekly plans to organize/schedule their time and prioritize key needs.

2. Not focused enough on the object of the game

This goes hand in hand with No. 1. Surprisingly, players seem to forget that the object of the game is get the ball in the hole in the least amount of strokes. Trophies and checks are not issued for the best swing, the best putting stroke or most balls hit.

3. Not enough pressure in practice

Most young players have loose practice. The intensity of feelings between the practice tee and the course are too different. Focus and intensity must be a part of all practice. Add competition and outcomes to sessions so some urgency is created.

4. Too much practice time on full swing

The data is clear — most shots in golf happen from 100 yards and in from the green. If the majority of practice time is not spent on these shorter shots, practice time is wasted.

5. An obsession with the look of the swing

Players are not generally prepared to own their own swings and embrace the differences that make them unique. Obsessing over swing mechanics is a major distraction for many players. Many players convince themselves that if it doesn’t look “good” on their iPhone, their swing won’t get results.

6. No structure with the driver

Since scoring is the main goal, a consistent, reliable shape to each shot is important. My experience has been that if players are trying to go both ways with the driver, that is a sure-fire way to elevate numbers on the card. Pick a shape and eliminate one side of the course. Predictability from the tee increases a player’s confidence to put the ball in the fairway more often, creating more opportunities to score.

7. Expectation that they will hit the ball well everyday

Many players have the unreasonable expectation that they will hit lots of fairways and greens every time they play. This expectation leads to constant disappointment in their game. Knowing that the leading professionals in the game average about 60.6 percent driving accuracy and 11.8 greens in regulation per round should be a good benchmark for the expectations of all players.

8. Trying to be too robotic and precise in putting

Some players get so caught up in the mechanics of putting that their approach becomes too robotic. They become obsessed with precision and being perfect. Feel, flow and instinct have to be a central part of putting. This can get lost in an overly robotic mindset trying to be too precise and perfect.

9. No process for assessment and reflection

Players do not have a formal process for assessing practice or rounds and reflecting on the experience. The right lessons are not consistently taken away to ensure step-by-step improvement. Knowing how to assess practice, play and ask the right questions is key to development.

10. Getting in their own way

The voice inside of most young players’ heads is not helpful for their performance. It’s often a negative, demanding voice that insists on perfection. This voice leads to hesitation, frustration and anger. The voice must be shaped (with practice) into the right “emotional caddie” to support efforts and promote excellence over perfection.

11. A focus on the negative before the positive

A default to the mistakes/flaws in the round before looking at the highlights and what worked. When asked about their round, most players highlight three-putts, penalty shots and any errors before anything else. Emphasis should always be on what went well first. Refection on what needs improvement is second.

12. The blame game

Young players love excuses. Course conditions, weather, coaching and equipment are a few of the areas that are often targets, deflecting responsibility away from the player. Many players do not take full responsibility for their own game and/or careers.

I hope this provides some insights on roadblocks that could get in your way on the path to reaching your targets in the game. Whether it’s lowering your handicap, winning a junior tournament, working toward the PGA Tour — or just general improvement — considering these observations might help you shorten the road to get there.

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Opinion & Analysis

Fantasy Preview: 2018 Valero Texas Open

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With one of the weakest fields of the year, TPC San Antonio hosts the Valero Texas Open this week. Only one player from the top-20 in the Official World Golf Rankings will tee it up here. That man is Sergio Garcia, who co-designed this course with Greg Norman.

Just like last week at the RBC Heritage, the wind can wreak havoc at TPC San Antonio. The course features an exposed layout, making the level of wind is often unpredictable. Expect it to be a factor yet again this year. Unlike last week, the longer hitters do have an advantage on this course, which measuring more than 7,400 yards with little rough off the tee.

Last year, Kevin Chappell held off a charging Brooks Koepka to post 12-under par and win his first title on the PGA Tour.

Selected Tournament Odds (via Bet365)

  • Sergio Garcia 14/1
  • Matt Kuchar 18/1
  • Charley Hoffman 18/1
  • Luke List 25/1
  • Ryan Moore 28/1
  • Kevin Chappell 28/1
  • Adam Scott 30/1

From the top of the market, it’s hard not to love Luke List (25/1, DK Price $10,000) this week. The big-hitting American is still looking for his first win on the PGA Tour, but he is knocking on the door relentlessly. In his last eight events, List has finished no worse than T-26.

He was so close once again last week, and he should take plenty of confidence from that performance onto a course that theoretically should suit him much better. On this long track, List will have a significant advantage as one of the longest hitters on Tour. Over his last 24 rounds, he ranks 5th in Strokes Gained-Off The Tee and 1st in Strokes Gained-Tee to Green. List is also flushing his irons. He was second in the field last week for Strokes Gained-Approaching the Green, and over his previous 24 rounds he sits 3rd in the same category.

It’s not only his long game that is highly proficient right now, either. List’s short game has been stellar over this impressive stretch, too. He ranks 8th for Strokes Gained-Around the Green and 28th for Strokes Gained-Short Game over his last 24 rounds.

The one department holding the big man back is his putting, where he ranks 145th for the season. The rest of his game is so sharp at the moment that he’s in the enviable position of not needing that hot a week with the flat-stick to win. He only needs an average week on the greens to finally break through and claim his first PGA Tour event. There’s nothing to suggest List isn’t going to play well once more this week, and at 25/1 he seems undervalued.

Returning to a track that he adores, Brendan Steele (33/1, DK Price $8,900) is always a danger at this event. As well as winning the title here in 2011, Steele has finished in the top-20 three times since then. Whatever it is about TPC San Antonio, it’s a course that brings out the best in Steele’s game.

It’s been an excellent season for the West Coast native, too. He won his opening event of the season at the Safeway Open and has since finished in the top-30 six times. One of the main reasons for his strong run of form has been his work with the driver. Steele is ranked 1st in Strokes Gained-Off The Tee over his last 24 rounds, and he has only failed to post a positive Strokes Gained statistic in this category once since this event last year.

Recently, Steele’s game is showing trends that he may once more be close to hitting the form that saw him win at the back end of last year. In his previous 24 rounds, the Californian is ranked 10th in Ball Striking and 7th in Strokes Gained-Total. Always a threat at this event, Steele is coming into this week with all parts of his game in sync. He should be a live threat once more in San Antonio.

Another man who has played well all year is Xander Schauffele (35/1, DK Price $8,800). The Californian has made seven of eight cuts this year, and he has finished in the top-25 in four of those occasions. Excellent off the tee, TPC San Antonio should suit the 24-year-old this week, too. Schaufelle ranks 7th in Strokes Gained-Off The Tee and 17th in Strokes Gained-Tee to Green over his last 24 rounds.

With wind likely to play a factor this week, pure ball striking will be necessary. That shouldn’t be an issue for Xander, who sits 7th in Strokes Gained-Ball Striking over his last 24 rounds. There is nothing off about Schauffele’s game right now. He ranks 21st in Strokes Gained-Putting over his previous 12 rounds and 5th in Strokes Gained-Approaching the Green over the same period. It’s only a matter of time before the two-time PGA Tour winner puts himself in the thick of contention again, and there’s no reason why it can’t be this week.

Recommended Plays

  • Luke List 25/1, DK Price $10,000
  • Brendan Steele 33/1, DK Price $8,900
  • Xander Schauffele 35/1, DK Price $8,800
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