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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

Clark: A teacher’s take on Brandel Chamblee’s comments

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Because I’m writing to a knowledgeable audience who follows the game closely, I’m sure the current Brandel Chamblee interview and ensuing controversy needs no introduction, so let’s get right to it.

Brandel Chamblee, a former PGA Tour player, now plays a role as a TV personality. He has built a “brand” around that role. The Golf Channel seems to relish the idea of Brandel as the “loose cannon” of the crew (not unlike Johnny Miller on NBC) saying exactly what he thinks with seeming impunity from his superiors.

I do not know the gentleman personally, but on-air, he seems like an intelligent, articulate golf professional, very much on top of his subject matter, which is mostly the PGA Tour. He was also a very capable player (anyone who played and won on the PGA Tour is/was a great player). But remember, nowadays he is not being judged by what scores he shoots, but by how many viewers/readers his show and his book have (ratings). Bold statements sell, humdrum ones do not.

For example, saying that a teacher’s idiocy was exposed is a bold controversial statement that will sell, but is at best only partly true and entirely craven. If the accuser is not willing to name the accused, he is being unfair and self-serving. However, I think it’s dangerous to throw the baby out with the bathwater here; Brandel is a student of the game and I like a lot of what he says and thinks.

His overriding message in that interview is that golf over the last “30-40 years” has been poorly taught. He says the teachers have been too concerned with aesthetics, not paying enough attention to function. There is some truth in that, but Brandel is painting with a very broad brush here. Many, myself included, eschewed method teaching years ago for just that reason. Method teachers are bound to help some and not others. Maybe the “X swing” one player finds very useful, another cannot use it all.

Brandel was asked specifically about Matthew Wolff’s unique swing: Lifting the left heel, crossing the line at the top, etc. He answered, “of course he can play because that’s how he plays.” The problem would be if someone tried to change that because it “looked odd.” Any teacher worth his weight in salt would not change a swing simply because it looked odd if it was repeating good impact. I learned from the great John Jacobs that it matters not what the swing looks like if it is producing great impact.

Now, if he is objecting exclusively to those method teachers who felt a certain pattern of motions was the one true way to get to solid impact, I agree with him 100 percent. Buy many teach on an individual, ball flight and impact basis and did not generalize a method. So to say “golf instruction over the last 30-40 years” has been this or that is far too broad a description and unfair.

He goes on to say that the “Top Teacher” lists are “ridiculous.” I agree, mostly. While I have been honored by the PGA and a few golf publications as a “top teacher,” I have never understood how or why. NOT ONE person who awarded me those honors ever saw me give one lesson! Nor have they have ever tracked one player I coached.  I once had a 19 handicap come to me and two seasons later he won the club championship-championship flight! By that I mean with that student I had great success. But no one knew of that progress who gave me an award.

On the award form, I was asked about the best, or most well-known students I had taught. In the golf journals, a “this-is-the-teacher-who-can-help-you” message is the epitome of misdirection. Writing articles, appearing on TV, giving YouTube video tips, etc. is not the measure of a teacher. On the list of recognized names, I’m sure there are great teachers, but wouldn’t you like to see them teach as opposed to hearing them speak? I’m assuming the “ridiculous” ones Brandel refers to are those teaching a philosophy or theory of movement and trying to get everyone to do just that.

When it comes to his criticism of TrackMan, I disagree. TrackMan does much more than help “dial in yardage.” Video cannot measure impact, true path, face-to-path relationship, centeredness of contact, club speed, ball speed, plane etc. Comparing video with radar is unfair because the two systems serve different functions. And if real help is better ball flight, which of course only results from better impact, then we need both a video of the overall motion and a measure of impact.

Now the specific example he cites of Jordan Spieth’s struggles being something that can be corrected in “two seconds” is hyperbolic at least! Nothing can be corrected that quickly simply because the player has likely fallen into that swing flaw over time, and it will take time to correct it. My take on Jordan’s struggles is a bit different, but he is a GREAT player who will find his way back.

Brandel accuses Cameron McCormick (his teacher) of telling him to change his swing.  Do we know that to be true, or did Jordan just fall into a habit and Cameron is not seeing the change? I agree there is a problem; his stats prove that, but before we pick a culprit, let’s get the whole story. Again back to the sensationalism which sells! (Briefly, I believe Jordan’s grip is and has always been a problem but his putter and confidence overcame it. An active body and “quiet” hands is the motion one might expect of a player with a strong grip-for obvious reason…but again just my two teacher cents)

Anyway, “bitch-slapped” got him in hot water for other reasons obviously, and he did apologize over his choice of words, and to be clear he did not condemn the PGA as a whole. But because I have disagreements with his reasoning here does not mean Brandel is not a bright articulate golf professional, I just hope he looks before he leaps the next time, and realizes none of us are always right.

Some of my regular readers will recall I “laid down my pen” a few years ago, but it occurred to me, I would be doing many teachers a disservice if I did not offer these thoughts on this particular topic!

 

 

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Opinion & Analysis

A trip down Magnolia Memory Lane: Patron fashion at the 1991 Masters

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Like a lot of golfers out there, I’ve been getting my fix thanks to the final round Masters broadcasts on YouTube via the Masters channel. Considering these broadcasts go back as far as 1968, there is a lot we could discuss—we could break down shots, equipment, how the course has changed, but instead I thought we could have a little fun taking a different direction—fashion.

However, I’m not talking players fashion, that’s fairly straight forward. Instead, I wanted to follow the action behind the action and see what we could find along the way – here are the 1991 Highlights.

I love the “Die Hard” series as much as anyone else but one fan took it to a new level of fandom by wearing a Die Hard 2 – Die Harder T-shirt to Sunday at the Masters. This patron was spotted during Ian Woosnam fourth shot into 13. Honorable mention goes to Woosie’s gold chain.

There is a lot going on here as Ben Crenshaw lines up his put on 17. First, we have the yellow-shirted man just left of center with perfectly paired Masters green pants to go along with his hat (he also bears a striking resemblance to Ping founder Karsten Solheim). Secondly, we have what I would imagine is his friend in the solid red pants—both these outfits are 10 out of 10. Last but not least, we have the man seen just to the right of Ben with sunglasses so big and tinted, I would expect to be receiving a ticket from him on the I20 on my way out of town.

If you don’t know the name Jack Hamm, consider yourself lucky you missed a lot of early 2000s late-night golf infomercials. OK so maybe it’s not the guy known for selling “The Hammer” driver but if you look under the peak of the cabin behind Woosie as he tees off on ten you can be forgiven for taking a double-take… This guy might show up later too. Honorable mention to the pastel-pink-shorted man with the binoculars and Hogan cap in the right of the frame.

Big proportions were still very much in style as the 80s transitioned into the early 90s. We get a peek into some serious style aficionados wardrobes behind the 15th green with a wide striped, stiff collared lilac polo, along with a full-length bright blue sweater and a head of hair that has no intention of being covered by a Masters hat.

Considering the modern tales of patrons (and Rickie Folwer) being requested to turn backward hats forward while on the grounds of Augusta National, it was a pretty big shock to see Gerry Pate’s caddy with his hat being worn in such an ungentlemanly manner during the final round.

Before going any further, I would like us all to take a moment to reflect on how far graphics during the Masters coverage has come in the last 30 years. In 2019 we had the ability to see every shot from every player on every hole…in 1991 we had this!

At first glance, early in the broadcast, these yellow hardhats threw me for a loop. I honestly thought that a spectator had chosen to wear one to take in the action. When Ian Woosnam smashed his driver left on 18 over the bunkers it became very apparent that anyone wearing a hard hat was not there for fun, they were part of the staff. If you look closely you can see hole numbers on the side of the helmets to easily identify what holes they were assigned to. Although they have less to do with fashion, I must admit I’m curious where these helmets are now, and what one might be worth as a piece of memorabilia.

Speaking of the 18th hole, full credit to the man in the yellow hat (golf clap to anyone that got the Curious George reference) who perfectly matched the Pantone of his hat to his shirt and also looked directly into the TV camera.

It could be said the following photo exemplifies early ’90s fashion. We have pleated Bermuda shorts, horizontal stripes all over the place and some pretty amazing hairstyles. Honorable mention to the young guys in the right of the frame that look like every ’80s movie antagonist “rich preppy boy.”

What else can I say except, khaki and oversized long sleeve polos certainly had their day in 1991? We have a bit of everything here as Tom Watson lines up his persimmon 3-wood on the 18th. The guy next to Ian Woosnam’s sleeves hit his mid-forearm, there are too many pleats to count, and somehow our Jack Hamm look-alike managed to find another tee box front row seat.

You can check out the full final-round broadcast of the 1991 Masters below.

 

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Podcasts

The 19th Hole Episode 119: Gary Player joins the 19th Hole!

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Hall of Famer Gary Player gives an exclusive one-on-one interview with Host Michael Williams about his life in golf, his thoughts on the current game and his tips for thriving even in difficult times.

Check out the full podcast on SoundCloud below, or click here to listen on iTunes or here to listen on Spotify.

Want more GolfWRX Radio? Check out our other shows (and the full archives for this show) below. 

 

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