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The 3 most important areas of your golf body

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This story is part of our new “GolfWRX Guides,” a how-to series created by our Featured Writers and Contributors — passionate golfers and golf professionals in search of answers to golf’s most-asked questions.

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What are the three most important areas of your body for golf? They are:

  • The Hips/Glutes
  • The Core/Pelvis
  • The Scapula (shoulder blades)/Upper Back

Why are they important?

We focus on these three parts of the body because they are key to you golf swing — no surprise there! The reason they are key to your swing is that they are the three areas that have the biggest influence over what the club does. If the three key areas work properly then we have a better chance of making a repeatable and bio-mechanically efficient swing. You know, the kind of swing that repeats time after time and doesn’t require a lot of timing and manipulation from the hands. That swing is more likely to produce a consistent strike and better control over the golf ball.

Each key area requires a certain amount of both mobility and stability — mobility from the joints, stability from the muscles. This means that we can achieve the required range of motion (mobility), but with complete control and awareness of how the key area is moving (stability).

Before we look at each area individually, it is a good idea to get comfortable with the idea that during the golf swing, each movement of the body has an influence over another part of body. It’s a domino effect and is sometimes referred to as the kinematic sequence or kinetic chain of the golf swing. This principle is especially relevant to the three key areas as they have a very large influence on the rest of the body and ultimately the club head and your golf ball.

Let’s examine each area and talk about how we want them to function and what effect they have on our swing.

Key Area No. 1: The Hips/Glutes

No.1

Mobility

The key to hip mobility is internal rotation; this is where your femur (thigh bone) rotates inwardly in your pelvis. If you are a right-handed golfer, then you make this movement in the right hip in the back swing and then in the left hip in your follow-through (see image 2). The opposite is true for lefties, of course.

We want a nice full range of motion in this movement so we can make a full hip turn both on the way back and on the way through. This hip turn is important because the amount of rotation we get affects the amount of trunk/shoulder turn, which also has domino-like effects further up the chain.

No.2

Stability

Our hips are stabilized by our glute (butt) muscles. If these muscles work properly, then we can control our hips and get them turning — not only to full range of motion, but also in the right direction and prevent non-efficient movements like lateral hip sway and slide (see figure 3). Good quality hip rotation will control where the hips are positioned in the golf swing and therefore where the trunk and shoulders are positioned and so on up the chain.

No.3

Key Area No. 2: The Core/Pelvis

No.4

Mobility

The range of motion in the pelvis is mainly relative to pelvic tilt, both forward and back (see figure 5). We want good range in this movement because our pelvis has to go into a degree of forward and backward tilt during the swing. Any restrictions here can lead to a poor spine position in the swing and the associated compensations having to be made by the arms and hands (see figure 6).

No.5

No.6

Stability

Good core stability is crucial to not only efficient movements during the swing, but also to the health of our lower back and spine. Our core muscles are essentially the support system for our spine and we need to get them to a good level of stability, strength and awareness. Then we will have some solid protection for our lower back during the golf swing, which imparts considerable load and strain on our bodies. With great core stability, we can also control the pelvic tilt we talked about earlier and maintain a good spinal posture throughout your swing.

Key Area No. 3: Scapula (shoulder blades)/Upper Back

No.7

Mobility

There are two things to cover here — rotational mobility in the upper back and mobility of the shoulder.

It’s no secret that we need to be able to rotate the upper back in order to make a decent shoulder turn. Without a good shoulder turn (between 75 and 100 degrees, depending on who you speak to) then you will either have a very short backswing, or you will make an inefficient movement somewhere else in the body to gain the required rotation (see image no. 8 for a typical lower body collapse compensation).

The key range of motion at the shoulder is external rotation (see image 9), we need good range here (more than 10 degrees) in order to set the club on plane.

No.8

No.9

Stability

The scapula has a huge influence on the movement and function of the shoulder, which affects the elbow, the wrist and ultimately the club. We can have fantastic range of motion in the shoulder, but if we are lacking control of the scapula then it is really difficult to get the club set in the right position and yep, you guessed it – we have to make an inefficient compensation somewhere else to do so.

With any luck, you now have a solid understanding as to why it is so important to have a combination of good mobility and solid stability in each segment. It might also be worth checking out the video summary below.

Video Summary

For a more in-depth guide to the common issues in these key parts of the body and some simple corrective exercises and videos, go to my website and sign up for the free ebook “3 Key Areas of Your Golf Body.”

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Nick Randall is a Strength and Conditioning Coach, Presenter and Rehab Expert contracted by PGA Tour Players, Division 1 colleges and national teams to deliver golf fitness services. Via his Golf Fit Pro website, app, articles and online training services, Nick offers the opportunity to the golfing world to access his unique knowledge and service offerings. www.golffitpro.net

25 Comments

25 Comments

  1. Pingback: Hip To Be Squared (Shoulders) - The Golf Shop Online Blog

  2. Steve

    Nov 5, 2014 at 3:21 pm

    Could you comment on what fault you might think results in a right handed golfer having pain in the right side (mid back below scapula – rib cage area)? Is it lack of hip mobility? Swing speed around 105 mph

    • Nick Randall

      Nov 5, 2014 at 8:02 pm

      Hi Steve,

      Really difficult to say without an assessment sorry. If you can get a medical or fitness professional to check your hip, thoracic and shoulder mobility that is a good start.

  3. Dr. Frankenstick

    Nov 2, 2014 at 9:11 pm

    Nick, can you please send me specific recovery exercises for a rotator cuff surgery? Extensive damage means serious rehab to be ready for next spring.

    • Nick Randall

      Nov 5, 2014 at 8:06 pm

      Hi Dr. Frankenstick,

      I would be happy to continue this conversation via email. I would need more information from you to do due diligence to the exercise program. Feel free to contact me at [email protected]

  4. Jeff

    Nov 1, 2014 at 6:08 pm

    Hey Nick I’ve had 2 Piriformis surgerys I the last five years. Could this be why I have no hip rotation. What should I do to strengthen my hips.

  5. rockflightxl1000

    Oct 31, 2014 at 2:32 pm

    Hey Nick, would immobility in the scapula be a huge cause for “lifting” up as your club approaches the top of your backswing?

    • Nick

      Oct 31, 2014 at 7:38 pm

      Hi rockflighttxl1000,

      If it’s the body lifting up then it’s more likely lack of mobility in the hips and/or thoracic spine.

      If it’s the arms lifting up then either lack scapula mobility or stability/control could well be the cause.

      Difficult to say for sure without swing video AND a physical assessment

  6. Alex

    Oct 31, 2014 at 1:11 am

    Can you demonstrate or somehow convey what happens if you have too much anterior pelvic tilt? I’m wondering if/when it would become an issue.

    • Nick

      Oct 31, 2014 at 3:51 pm

      Hi Alex,

      Too much anterior pelvic tilt has a couple of different negative effects:

      1) A lot of strain in the lower back. The lumbar spine is being put into a position where it’s not being supported by the muscles that are supposed to be holding it in place. Not good for long term spinal health.

      2) It puts the pelvis into a position that makes it hard for the hips to rotate, causing compensation from the rest of the body to get the club into a decent position.

      3) It also puts the spine in a position that makes it hard to rotate from the upper back, again you’ll see compensations from either legs or arms to manipulate either the torso or the club (or both).

      Hope this helps!

      • Alex

        Oct 31, 2014 at 5:04 pm

        So one of the things that leads to better striking for myself is the feeling that the butt is pushed out, what seems like a lot. It does add tension in my lower back, but my thighs and pelvis seem to be more supported.

        I just notice that some pros seem to have their pelvis more tucked under their upper bodies than others. But someone like Adam Scott seems to have a bit more of it..almost S posture. But, just because his shape looks that way, doesn’t mean it’s actually too far, right? Some people have more lower back curvature?

        • RogerinNZ

          Nov 1, 2014 at 12:35 pm

          Alex, Nick,
          I have spent over 18 months using a Chiropractor to
          straighten me up from this type of back.Had a Huge Arch.
          Plus my neck was bent over, one thigh twisted.
          What i have now is a lovely smooth flow in a swing!
          Spine issues gone, less stress on the body.Happiness!

  7. Ronald

    Oct 30, 2014 at 11:47 pm

    Stop overthinking the swing. This article is a absolutely rediculous

    • birly-shirly

      Oct 31, 2014 at 9:25 am

      Could not agree less with this comment. The subject of the article is physical capability. If you don’t have the physical capability to make a good swing, then you’re destined to introduce compensation moves. That’s where over-thinking starts.

      • Nick

        Oct 31, 2014 at 3:52 pm

        Thank you for replying in my behalf birly-shirly. I couldn’t have put it better myself!

  8. Cankles

    Oct 30, 2014 at 9:41 pm

    Yeah…… but you know what they say about “feet of clay”?

    If you don’t have good feet and ankles, none of the above matters. It’s amazing how flexible Adam’s ankles and feet are. That’s what facilitates this whole thing. If he was stiff in his ankles, he would not be able to swing like he does.

    • Nick

      Oct 31, 2014 at 3:41 pm

      Hi Cankles,

      I agree, ankle mobility is important. It just didn’t quite make it into my top 3.

      Thank you for the input though.

  9. Pingback: The 3 Most Important Areas Of Your Body For Golf | Golf Gear Select

  10. TR1PTIK

    Oct 30, 2014 at 4:16 pm

    Well written with good information that can help the average golfer understand more about a) their body, and b) their swing. Any specific tips for working on those areas somewhere down the pipe?

    • Ronald

      Oct 30, 2014 at 11:51 pm

      The average golfer doesn’t need to know about the scapula. This is the biggest joke

      • HitEmTrue

        Oct 31, 2014 at 10:29 am

        Most average golfers make no real effort to improve. Not real sure that is his target audience…

        • Nick

          Oct 31, 2014 at 3:43 pm

          Spot on HitEmTrue, this article isn’t aimed at your average golfer – it’s far too technical! The information that would get delivered to the player is put much more simply, without the use of technical jargon.

    • Nick

      Oct 31, 2014 at 3:45 pm

      Hi TR1TIK,

      Yes absolutely, I’ll write some articles on how to target each area with some simple exercises. Is there an area you are looking at in particular for yourself?

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Instruction

The Wedge Guy: Short game tempo

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One of my favorite things to do is observe golfers closely, watching how they go about things from well before the shot to the execution of the swing or stroke. Guess the golf course has become kind of like going to the lab, in a way.

One thing I notice much too often is how “quick” most golfers are around the greens. It starts with grabbing a club or two from the cart and quickly getting to their ball. Then a few short jabs at a practice swing and usually a less-than-stellar result at a recovery.

Why?

If you are going to spend a morning or afternoon on the course, why hurry around the greens? I tend to be a fast player and despise five-hour rounds, but don’t fault anyone for taking a few seconds extra to get “right” with their recovery shot. You can still play “ready golf” and not short yourself in the close attention to execution. But let me get back to the specific topic.

Maybe it’s aggravated by this rush, but most golfers I observe have a short game tempo that is too quick. Chips, pitches and recoveries are precision swings at less than full power, so they require a tempo that is slower than you might think to accommodate that precision. They are outside the “norm” of a golf swing, so give yourself several practice swings to get a feel for the tempo and power that needs to be applied to the shot at hand.

I also think this quick tempo is a result of the old adage “accelerate through the ball.” We’ve all had that pounded into our brains since we started playing, but my contention is that it is darn hard not to accelerate . . . it’s a natural order of the swing. But to mentally focus on that idea tends to produce a short, choppy swing, with no rhythm or precision. So, here’s a practice drill for you.

  1. Go to your practice range, the local ball field, schoolyard or anywhere you can safely hit golf balls 20-30 yards or less.
  2. Pick a target only 30-50 feet away and hit your normal pitch, observing the trajectory.
  3. Then try to hit each successive ball no further, but using a longer, more flowing, fluid swing motion than the one before. That means you’ll make the downswing slower and slower each time, as you are moving the club further and further back each time.

My bet is that somewhere in there you will find a swing length and tempo where that short pitch shot becomes much easier to hit, with better loft and spin, than your normal method.

The key to this is to move the club with the back and through rotation of your body core, not just your arms and hands. This allows you to control tempo and applied power with the big muscles, for more consistency.

Try this and share with all of us if it doesn’t open your eyes to a different way of short game success.

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The Wedge Guy: The core cause of bad shots

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You are cruising through a round of golf, hitting it pretty good and then you somehow just hit an absolutely terrible shot? This isn’t a problem unique to recreational golfers trying to break 80, 90, or 100 — even the best tour professionals occasionally hit a shot that is just amazingly horrible, given their advanced skill levels.

It happens to all of us — some more frequently than others — but I’m convinced the cause is the same. I call it “getting sloppy.”

So, what do I mean by that?

Well, there was a USGA advertising campaign a while back feature Arnold Palmer, with the slogan “Swing Your Swing.” There’s a lot of truth to that advice, as we all have a swing that has — either frequently or occasionally – produced outstanding golf shots. While there is no substitute for solid mechanics and technique, I’ve always believed that if you have ever hit a truly nice golf shot, then your swing has the capacity to repeat that result more frequently than you experience.

The big question is: “Why can’t I do that more often?”

And the answer is: Because you don’t approach every shot with the same care and caution that you exhibit when your best shots are executed.

To strike a golf ball perfectly, the moon and stars have to be aligned, regardless of what your swing looks like. Your set-up position must be right. Your posture and alignment have to be spot-on. Ball position has to be precisely perfect. To get those things correct takes focused attention to each detail. But the good news is that doing so only takes a few seconds of your time before each shot.

But I know from my own experience, the big “disrupter” is not having your mind right before you begin your swing. And that affects all of these pre-shot fundamentals as well as the physical execution of your swing.
Did you begin your pre-shot approach with a vivid picture of the shot you are trying to hit? Is your mind cleared from what might have happened on the last shot or the last hole? Are you free from the stress of this crazy game, where previous bad shots cause us to tighten up and not have our mind free and ready for the next shot? All those things affect your ability to get things right before you start your swing . . . and get in the way of “swinging your swing.”

So, now that I’ve outlined the problem, what’s the solution?

Let me offer you some ideas that you might incorporate into your own routine for every shot, so that you can get more positive results from whatever golf swing skills you might have.

Clear your mind. Whatever has happened in the round of golf to this point is history. Forget it. This next shot is all that matters. So, clear that history of prior shots and sharpen your focus to the shot at hand.

Be precise in your fundamentals. Set-up, posture, alignment and ball position are crucial to delivering your best swing. Pay special attention to all of these basics for EVERY shot you hit, from drives to putts.

Take Dead Aim. That was maybe the most repeated and sage advice from Harvey Penick’s “Little Red Book”. And it may be the most valuable advice ever. Poor alignment and aim sets the stage for bad shots, as “your swing” cannot be executed if you are pointed incorrectly.

See it, feel it, trust it. Another piece of great advice from the book and movie, “Golf’s Sacred Journey: Seven Days In Utopia”, by Dr. David Cook. Your body has to have a clear picture of the shot you want to execute in order to produce the sequence of movements to do that.

Check your grip pressure and GO. The stress of golf too often causes us to grip the club too tightly. And that is a swing killer. Right before you begin your swing, focus your mind on your grip pressure to make sure it isn’t tighter than your normal pressure.

It’s highly advisable to make these five steps central to your pre-shot routine, but especially so if you get into a bad stretch of shots. You can change things when that happens, but it just takes a little work to get back to the basics.

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Stickney: To stack or not to stack at impact?

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As you look at the impact positions of the best players in the world, you will find many different “looks” with respect to their body and club positions. Some of these impact positions might even appear unique, but don’t be fooled. They all have one thing in common: preserving the players’ balance throughout the impact interval! In fact, if you are not in-balance, then you will lose power, consistency, and have trouble controlling your launch dynamics from shot to shot.

This balance is a necessary key to playing well and one area that can be easily understood with a few graphics shown on GEARS 3D. As you examine the photo in the featured image, you can see a few things:

  • The player on the left has “fallen” backwards through impact slightly moving his head out of the circle established at address
  • The player on the right is more stacked at impact — meaning that his chest, zipper and hands are all in the same place at the same time (within reason)
  • The player on the left has reached this same position in the swing with different segments of the body reaching the ball at different times
  • There will be a difference of impact shaft lean between the two players due to one player reaching impact “together” and the other shoving his hands more forward as he falls back
  • The player on the right is more “connected” through impact…won’t be the longest hitter but will be able to find the ball in the fairway more often
  • The player on the left is putting more pressure on the rear portion of the lower back which could have a potential for injury if he’s not careful

Now, obviously there are pro and cons to both positions. Overall, if you want to be consistent and in-balance more often that not, I would suggest you try your best to focus on being “stacked” when you hit the ball.

Let’s dive in a touch deeper to show you what happens physiologically on 3D when you fall back through impact and I think it will really drive the point home.

  • At address notice the Vertical Spine Number 96.2, this is showing us where the spine is positioned at address
  • You can see the head is in the center of the bubble

  • On the way to the top of the swing you can see that the spine has moved “away” from the target laterally a slight bit to 98 degrees
  • The head has dropped downward and has also moved laterally as well- more lean over the right leg to the top

Now here is where the problem comes in…as you work your way to the top, it’s ok of your head moves a touch laterally but in transition if it stays “back” while your hips run out from under you then you will begin to fall backwards on the way to your belt-high delivery position.

  • We can see at the delivery position that the spine has continued to fall backwards as the hips rotate out from under the upperbody
  • When this happens the hands will begin to push forward- dragging the handle into the impact zone
  • Whenever you have too much spin out and fall back the hands move forward to accommodate this motion and this reduces your Angle of Attack and decreases your dynamic loft at impact
  • This will cause balls to be hit on the decent of the club’s arc and reduce loft making shots come out lower than normal with a higher spin rate and that means shorter drives

Now let’s examine impact…

  • The player on the left has reached impact in a more disconnected fashion versus the player on the right as you compare the two
  • The player on the right has a shaft lean at impact that is less than a degree (.75) while the player on the left has a much more noticeable forward lean of the shaft thereby reducing dynamic loft at impact

  • The player on the left’s spine has moved from 96.2 to 112.9, a difference of 16.7 degrees while the player on the right has only moved back a few degrees. We know this because his head has stayed in the bubble we charted at address
  • The hips have run out from under the player on the left in the downswing and this causes the head to fall back more, the hands to push forward more, and the impact alignments of the club to be too much down with very little dynamic loft (as also shown in the photo below)

Whenever the hips turn out from under the upper body then you will tend to have a “falling back effect of the spine and a pushing forward of the hands” through impact.  Notice how the hips are radically more open on the player on the right versus the left- 27.91 versus 42.42 degrees.

So, now that we can see what happens when the hips spin out, you fall back, and you fail to be “stacked” at impact let’s show you a simple way you can do this at home to alleviate this issue.

  

  • A great drill to focus on being more stacked at impact is to make slow motion swings with the feeling that the upper portion of your arms stay glued to your chest
  • These shots will be full swings but only 20% of your total power because the goal here is connection which allows everything to reach impact together and in-balance
  • The second thought as you make these swings is to pay attention to your head, if you can focus on allowing it to stay “over the top of the ball” at impact you will find that it will stay put a touch more so than normal. Now this is not exactly how it works but it’s a good feeling nonetheless
  • Once you get the feeling at 20% speed work your way up to 50% speed and repeat the process. If you can do it here then you are ready to move up to full swings at top speed

Finally, don’t forget that every golfer’s hips will be open at impact and everyone’s head will fall back a touch — this is fine. Just don’t over-do it! Fix this and enjoy finding the ball in the fairway more often than not.

Questions or comments? [email protected]

 

 

 

 

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