Instruction
What is a golf fitness assessment?
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.
We’ve all spent countless hours hacking away on the range looking for a quick fix or band-aid. But for some golfers — and maybe most of them — it’s not their swing that’s holding them back, but their physical limitations.
That’s where fitness assessments come in to play. It tells golfers what they can be doing from a fitness perspective to rid their swing of nasty habits, and it can prevent injuries as well.
How an assessment works
A golf fitness assessment — such as those administered by TPI, an institute created by Dr. Greg Rose and Dave Phillips — is a screening that is based on golf biomechanics and fitness.
A compilation of normative data was created by testing a wide group of PGA and LPGA professionals and measuring their physical capabilities as they relate to the golf swing. The assessment will identify asymmetries, limitations and dysfunctional movement patterns — basically how good or bad you are moving in your golf swing.
From the assessment, an efficient fitness program can be created. It also gives you and your swing coach important information about your strength and flexibility that will help you make more informed decisions about your game. Dr. Rose says it best.
“If you don’t test, it’s just a guess.”
To paint a better picture of how an assessment can help, let’s look at a major swing flaw that most of us understand: coming “over the top” with a driver. This move has been responsible for more golf anguish than I care to quantify, but the problem usually stems from an issue with shoulder mobility, which causes a loss of posture.
There’s a lot of ways to try and fix coming over the top from a mechanical standpoint, but they’re often just band-aids. For long term improvement, you’ll need to get to the source of the problem.
One of the TPI assessments used to look at shoulder mobility is called the 90/90. With better shoulder mobility, golfers are generally more efficient with their longer clubs. It allows them to swing from the inside more easily and shallow their angle of attack.
Video of 90/90 Assessment
To perform this test correctly, stand tall and hold your right arm out to your side with 90 degrees of flexion. Now, without letting your upper-body bend backward, try to externally rotate your right hand as far as possible (up and back). Only continue rotating as far as the body will allow with no compromises in your posture and never perform this test to the point of pain or discomfort.
Once the arm is fully externally rotated, grade the degrees of rotation. Your range of motion will fall into one of the following three categories:
- Less than Spine Angle: The forearm does not externally rotate past the spine angle (usually less than 90 degrees). This is not good.
- Equal to Spine Angle: The forearm is parallel to the spine angle (usually 90 degrees). This is good, but not great.
- More than Spine Angle: The forearm externally rotates past the spine angle (usually greater than 90 degrees). This is great.
Repeat the process with the other arm.
The next portion of this test will be to complete the same process with only one change — perform the test while you are in your golfing set-up posture with a 5 iron. Raise your elbow and arm to the 90/90 position and rotate the hand externally. Observe the forearm, spine-angle relationship in the same fashion as during the standing portion of the exam and repeat it on the opposite side.
This test is designed to highlight any limitations in mobility of the glenohumeral joint and/or stability of the scapulo-thoracic junction.
More specifically, the 90/90 test measures range of external rotation in the shoulder and a golfer’s ability to maintain scapular stability in a golf posture. We look at the amount of external rotation in each shoulder from a standing position and then compare that range to how the shoulder rotates in the golf posture.
Many golfers will lose range of motion in their golf posture due to a lack of scapular stability. This will cause them to lose their posture and stand up in their downswing, which can lead to coming over the top with the driver.
Other times the lack of scapular stability or poor posture causes the shoulder blade to elevate or flare, and this changes the orientation of the shoulder joint. This greatly reduce the amount of external rotation in the shoulder joint and causing a steep position in the downswing instead of the sweeping position that is preferred.
If you understand what your body can do (and not do), you can fix your physical limitations and address your swing mechanics with your teaching professional.
For more information on golf assessments: http://www.mytpi.com/articles/screening
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Instruction
Clement: Stop ripping off your swing with this drill!
Not the dreaded headcover under the armpit drill! As if your body is defective and can’t function by itself! Have you seen how incredible the human machine is with all the incredible feats of agility all kinds of athletes are accomplishing? You think your body is so defective (the good Lord is laughing his head off at you) that it needs a headcover tucked under the armpit so you can swing like T-Rex?
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Instruction
How a towel can fix your golf swing
This is a classic drill that has been used for decades. However, the world of marketed training aids has grown so much during that time that this simple practice has been virtually forgotten. Because why teach people how to play golf using everyday items when you can create and sell a product that reinforces the same thing? Nevertheless, I am here to give you helpful advice without running to the nearest Edwin Watts or adding something to your Amazon cart.
For the “scoring clubs,” having a solid connection between the arms and body during the swing, especially through impact, is paramount to creating long-lasting consistency. And keeping that connection throughout the swing helps rotate the shoulders more to generate more power to help you hit it farther. So, how does this drill work, and what will your game benefit from it? Well, let’s get into it.
Setup
You can use this for basic chip shots up to complete swings. I use this with every club in my bag, up to a 9 or 8-iron. It’s natural to create incrementally more separation between the arms and body as you progress up the set. So doing this with a high iron or a wood is not recommended.
While you set up to hit a ball, simply tuck the towel underneath both armpits. The length of the towel will determine how tight it will be across your chest but don’t make it so loose that it gets in the way of your vision. After both sides are tucked, make some focused swings, keeping both arms firmly connected to the body during the backswing and follow through. (Note: It’s normal to lose connection on your lead arm during your finishing pose.) When you’re ready, put a ball in the way of those swings and get to work.
Get a Better Shoulder Turn
Many of us struggle to have proper shoulder rotation in our golf swing, especially during long layoffs. Making a swing that is all arms and no shoulders is a surefire way to have less control with wedges and less distance with full swings. Notice how I can get in a similar-looking position in both 60° wedge photos. However, one is weak and uncontrollable, while the other is strong and connected. One allows me to use my larger muscles to create my swing, and one doesn’t. The follow-through is another critical point where having a good connection, as well as solid shoulder rotation, is a must. This drill is great for those who tend to have a “chicken wing” form in their lead arm, which happens when it becomes separated from the body through impact.
In full swings, getting your shoulders to rotate in your golf swing is a great way to reinforce proper weight distribution. If your swing is all arms, it’s much harder to get your weight to naturally shift to the inside part of your trail foot in the backswing. Sure, you could make the mistake of “sliding” to get weight on your back foot, but that doesn’t fix the issue. You must turn into your trial leg to generate power. Additionally, look at the difference in separation between my hands and my head in the 8-iron examples. The green picture has more separation and has my hands lower. This will help me lessen my angle of attack and make it easier to hit the inside part of the golf ball, rather than the over-the-top move that the other picture produces.
Stay Better Connected in the Backswing
When you don’t keep everything in your upper body working as one, getting to a good spot at the top of your swing is very hard to do. It would take impeccable timing along with great hand-eye coordination to hit quality shots with any sort of regularity if the arms are working separately from the body.
Notice in the red pictures of both my 60-degree wedge and 8-iron how high my hands are and the fact you can clearly see my shoulder through the gap in my arms. That has happened because the right arm, just above my elbow, has become totally disconnected from my body. That separation causes me to lift my hands as well as lose some of the extension in my left arm. This has been corrected in the green pictures by using this drill to reinforce that connection. It will also make you focus on keeping the lead arm close to your body as well. Because the moment either one loses that relationship, the towel falls.
Conclusion
I have been diligent this year in finding a few drills that target some of the issues that plague my golf game; either by simply forgetting fundamental things or by coming to terms with the faults that have bitten me my whole career. I have found that having a few drills to fall back on to reinforce certain feelings helps me find my game a little easier, and the “towel drill” is most definitely one of them.
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Instruction
Clement: Why your practice swing never sucks
You hear that one all the time; I wish I could put my practice swing on the ball! We explain the huge importance of what to focus on to allow the ball to be perfectly in the way of your practice swing. Enjoy!
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Pingback: Sure, Analyze Your Swing, but If You Don’t Do This, You’re Wasting Your Time | Alberto Washington | Golf
Josh
Dec 21, 2014 at 6:17 pm
Click Here!
Jeff Goble
Dec 15, 2014 at 5:45 pm
Dave, great job explaining of the most critical tests in the screen and how it effects the swing. All of my students go through a screen, because I need to know what I’m working with. And as for Pat and Bogus, fitness in golf is here to stay and is only going to be a bigger part of it. People want to get better and for most players if they can improve movement and balance they can get better. You are only as strong as your weakest link. TRIAN, PRACTICE, PLAY AND BELIEVE!
Dave
Dec 16, 2014 at 4:41 pm
Thanks Jeff. you are so right, “your only as strong as your weakest link”
Wendy
Dec 15, 2014 at 4:53 pm
interesting article. I know I am often more worried about making my shots then developing my body to enhance my performance. Good information.
EJ. McDuffie
Dec 15, 2014 at 2:07 am
Wonderful well written article! Great information of improving my golf game.
CB
Dec 14, 2014 at 3:49 pm
Great article, and really good information. It’s always good to learn correct maintenance to ensure healthier levels of any sport! Leaning correctly is half the battle, implementing the correct techniques is always best with a skilled professional.
Dave
Dec 16, 2014 at 4:44 pm
CB, It takes mobility and stability, mental ability and skilled technique to be a great performer on the course. so you are so true in your assessment.
thanks
Dave
Dec 13, 2014 at 1:50 pm
Here is a great post on the TPI Facebook page. Here is a tour pro who is young and just blew out the competition last week by 10 strokes! He is one who takes his golf fitness screenings serious.
https://www.facebook.com/mytpi
TPI Certified trainer Damon Goddard takes PGA Tour star Jordan Spieth through a TPI screen. If the best in the world don’t guess what their bodies are capable of, why would you? Know your body, know your swing.
Learn the Torso Rotation Test here: http://www.mytpi.com/arti…/screening/the_torso_rotation_test
Dave C.
Dec 13, 2014 at 7:01 am
The usual let’s find a way to take money from rich golfers. Better to go to a chiropractor for a few visits. Some will give assessments and initial X-rays free to attract new clients. Even if not, at least you have a doctor, instead of some guy who went to a 3 day seminar.
If I’ve insulted anyone I apologise, but it’s how I see it.
Bluefan75
Dec 16, 2014 at 7:27 pm
In fairness, I’ve had the assessment done, and it actually shed some light on several things. I suppose I would quibble about the price a little but it wasn’t useless.
I will say, though, that the “program” that was given was not terribly useful. I would have fixed many of the issues identified much quicker had I been introduced the barbell much sooner.
Very little that is identified can’t be fixed by a good strength training program.
Brent Vanderloop
Dec 18, 2014 at 11:02 pm
Hi Dave
If you have a look around your local area you will likely find that many of the TPI certfied practioners are actually Physical Therapists or Chiropractors as well. Look for a TPI level 2 or 3 Medical Professional.
I am personally a golf physiotherapist in Perth Australia. See my website http://www.perthgolfphysio.com if you want more info.
Cheers
Brent
Dr moretsky
Dec 12, 2014 at 1:58 pm
I really enjoyed reading your article. I know it will help me play better golf.
Jim Eathorne
Dec 12, 2014 at 11:00 am
Dave has been an important partner along with my PGA teaching professional in keeping my swing in tune as I have aged into my late 50’s. Dave understands the limitations of a senior golfer yet trains very successfully Division 1 collegiate athletes not only in golf but also skill position football players and track athletes. I have worked with several trainers since I left college in 1977 and Dave is by far the most professional of any. If you are a golfer live or work in Southeastern Michigan do yourself a favor and contact Dave.
Noah
Dec 12, 2014 at 9:49 am
My 2 year old is in the best golfing shape of his life;) I wish i was as flexible.
Check him out on YouTube …
http://www.youtube.com/watch?v=-IATJKCOBuE&feature=youtube_gdata_player
Let me know what you think – this can’t be normal for a 2 yr old to be able to do this right? 🙂
Dave
Dec 12, 2014 at 11:46 am
Noah, your son has incredible hand eye coordination. He also has great mobility and stability. It was amazing to watch. The best thing for him is to let him continue to move natural and not provide him with instructions. We as adults tend to disrupt the natural process of movement with our theories instead of allowing the natural growth process to occur. Continue to let him “enjoy” what he is doing instead of “working” at what he is doing.
Dave Davis
Dec 12, 2014 at 8:07 am
Pat, you are correct in the basic screenings. But for a low handicap golfer, more advance screens are needed by a professional who is trained and has the proper equipment to facilitate. Here is a link that will help those to understand more about all the screens that are available and how to perform them. http://Www.mytpi.com/improve-my-game
Thanks
Sherm
Dec 12, 2014 at 11:37 am
Great article and thanks for the link. Mytpi has a ton of free information to help golfers.
K. Sanford
Dec 12, 2014 at 7:54 am
Really good article and perfect timing for us northern golfers who need to get ready for the upcoming season.
Tina
Dec 11, 2014 at 9:54 pm
Dave, as a novice golfer I found your article to be informative in giving me appropriate, professional direction in how to improve my game. Thank you for writing this article in such as way that non-professionals can benefit as well as seasoned golfers.
Dave Davis
Dec 11, 2014 at 10:29 pm
Tina, now its time for you to pick up a club and give it a try. You will love it. Thanks again
Cara
Dec 11, 2014 at 8:17 pm
I think that people tend to forget about the funtional component needed for golf; this article was very insightful and informative! Great Job Dave!!!
Dave Davis
Dec 11, 2014 at 10:34 pm
Cara, you hit it right on the nail when you said “functional component needed” people tend to think that you just pick up a club and hit it. Golfers are athletes
Joe
Dec 11, 2014 at 5:30 pm
There is a lot more components to fitness for golf just like the the many components to a golf swing. A program should be all encompassing that attack weak areas as well as making strong areas stronger. Golf fitness is a lot more than just hitting th ball further. If you need to hit it farther use a different club. Obviously it can help you hit it off the tee further, hit it out of the rough, and help with club face control to name a couple of things. The main reason golf fitness should be undertaken is to decrease the risk of injury so you can enjoy a lifetime of fun.Look forward to reading more. Great article.
Dave Davis
Dec 11, 2014 at 10:36 pm
Thanks Joe, by decreasing injury we are able to enjoy the game.
Bogus
Dec 11, 2014 at 5:05 pm
Although fitness has it’s place in golf, it’s being blown out of proportion lately due to this trend follow society. Without getting into a rant, simply put, for some fitness will help their game to an extent, for some it will do nothing, for some it may even hinder their game (removing focus from the mental aspects and technique of the swing itself). We could name several players, who follow basic fitness routines, are not the most flexible/strong/agile, but they can play lights out. Many of the players before the 2000’s actually had no true fitness regimine, some played other sports. Hell, even Tiger followed unorthodox methods such as running 30 miles a week…but it worked for him! As we get more “science-based” with our training and research when it comes to fitness and even the swing, I won’t even get into launch monitors lol (Faldo played a spinny push cut under the gun in majors that would give horrific launch ratings, but under immense pressure it worked for him). We’re losing the essence that makes golf. I have trained my behind off for tennis and basketball because I had to, but golf fitness to me is a bit of a stretch. The 60 year olds at my golf course kicking the collegiate players a** daily is a testament to how much fitness is worth in golf. Yes you need a functional, pain-free, and somewhat athletic body to perform in golf but let’s not make it bigger than it is.
Dave Davis
Dec 11, 2014 at 10:46 pm
Bogus, you are correct about the players prior to 2000. But golf fitness is about injury prevention in my program. If a muscle is weak, then compensation takes place and eventually injury follows. On the tour, golf was a 6 month game. Now its 10 months and if players are not in shape, the chance of injury is high. Yes, like any other sport fitness can provide stronger muscles. But if you ask any professional strength and conditioning coach that works with high level athletes like i do, they will tell you that the focus is on strengthening for injury prevention. An athlete can not get better performance if their sidelined with injuries
Pat
Dec 12, 2014 at 1:27 pm
I don’t think you realize that golf fitness isn’t necessarily going to lower one’s handicap like you are stating. That part of golf is talent and practice based. It’s main purpose is injury prevention and strengthening and activating fast twitch muscle fibers so that everything fires faster hence more distance. My driver swing went from 110mph to 133mph at one point(former Japanese long drive competitor)and now I can still crank it up to 122mph because of my bodybuilding backround and my incorporation of sports fitness in general. What has slowed me down is numerous injuries throughout the years and age.
LaTrelle
Dec 11, 2014 at 4:43 pm
Awesome article!
Matt
Dec 11, 2014 at 2:50 pm
This was an amazingly informative article, coming from a coaching ha kronur is often hard to figure out why our bodies do certain things even though we’ve put in countless hours of repetition. I’ll be checking back for other articles explaining the origin of the flaws in our swing. I enjoyed the way The author stated his information it was refreshing to have a writer explain a subject with clarity and experience be hind it. Great job! Keep it up!
Dave Davis
Dec 11, 2014 at 10:47 pm
Thanks Matt, check back later for my next article. You will like it.
Mary
Dec 11, 2014 at 2:48 pm
Wonderful article Dave, very informative.
stephanie
Dec 11, 2014 at 2:39 pm
Great article, definitely something for anyone trying to improve their game to consider!
Amber
Dec 11, 2014 at 2:33 pm
Awesome article! Need more like this. Keep it coming Dave!
Sara Graham
Dec 11, 2014 at 2:32 pm
Great article !!!!
Andrew
Dec 11, 2014 at 2:01 pm
Wondered how long it would be before somebody made a negative comment!
A TPI screening and exercise program is one of the best things I’ve done for my golf game. Over the last 10 months my swing has improved along with scoring and so has my fitness handicap…+3 at my last re screen down from 19 when I started.
Keep preaching Dave…hopefully people will realise it’ll do more for their games than shiny new 46″ driver ever will!
Dave Davis
Dec 11, 2014 at 2:14 pm
Thanks Andrew, will keep bringing the knowledge
Ctmason98
Dec 11, 2014 at 12:46 pm
I know the answer, its “a way to make money.”
Pat
Dec 11, 2014 at 2:39 pm
All these golf “fitness” institutes are great, however only people that have money can afford to go to these places. Acquiring enough knowledge to incorporate at the gym is quite simple, yet I’m shocked at how lazy golfers in general are in regards to golf fitness. I’m in the golf and fitness industry(ACE cert.) and have a bodybuilding backround. Started working out since I was 19 years old. I’m in my mid 30’s. Currently 5’7, 160 pounds, 9% bodyfat, very flexible and I my swing speed is 120+mph. I have been 205, 8% bodyfat before in my bodybuilding days. I have learned more reading books, internet and talking to well respected people in the fitness/bodybuilding industry for sports exercise in general compared to anyone I’ve talked to in the golf fitness industry or these golf fitness institutes and seminars I’ve been to. If you people would take a little time out of your day to look up sport specific exercises on the internet and do a little research, it would save a ton of money compared to going to these golf fitness facilities which charge ridiculous amounts of money for their programs.
Dave Davis
Dec 11, 2014 at 10:51 pm
Pat, there is some great information on the web with great exercises. Yes, golf fitness is expensive just like golf. Thats why its best to at least invest in an assessment to know what to work on. Like Dr. Rose stated “if you don’t test, its just a guess”
Pat
Dec 12, 2014 at 6:25 am
Dave, you realize that you can perform these flexibility tests on yourself right? No need to pay a fitness instructor or personal trainer for this. I understand you’re trying to help golfers but at the same time, you are also promoting your business(nothing wrong with that).
Dave Davis
Dec 12, 2014 at 8:12 am
Pat, you are correct in the basic screenings. But for a low handicap golfer, more advance screens are needed by a professional who is trained and has the proper equipment to facilitate. Here is a link that will help those to understand more about all the screens that are available and how to perform them. http://Www.mytpi.com/improve-my-game
Thanks
B
Dec 11, 2014 at 12:05 pm
This is the most enlightening piece of information I’ve seen in a long, long time (maybe ever) pertaining to an individual’s physical ‘ability’ to accomplish a first-class golf swing. If an amateur golfer really wants to improve his or her golf swing this should be an area that receives their #1 attention from a physical standpoint.
Dave Davis
Dec 11, 2014 at 2:18 pm
B,you are so correct. If a person is only strengthening the areas that are strong, then you don’t get better overall. Just better in the areas that are strong.