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Opinion & Analysis

The simple exercises that fixed a complex golf swing problem

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I’m very lucky to work in a world class location; the combination of swing analysis technology, practice facilities, gym equipment and great weather here at the PGA Tour’s Performance Center at Sawgrass is hard to beat. The case study that I’m presenting to you today is interesting because it really could have happened anywhere. The improvements demonstrated are due to collaboration of coaches, an open-minded approach to self betterment and a bit of consistent effort.

The People

  • Our Hero: Nat Findlay, 63, CEO of Wellbox Inc, 9 handicap.
  • The Golf Coach: Andrew Lanahan, LSU Team, Mini Tour Pro, Short Game expert.
  • The Trainer: Alex Bennett (me), Flagler College Team, Mini Tour Pro, Corrective Exercise Specialist.

The Place

PGA Tour’s Performance Center at Sawgrass

The Problem

Nat initially came to Andrew for help with his game and presented with a very flat swing, hands way behind the body and lots of early extension.

Andrew quickly realized that Nat’s move wasn’t going to be easy to shake and that a muscle imbalance or limitation could be physically holding him back from improving his swing.

As the trainer, I work hand in hand with the instructors, watching what they are trying to achieve from a technical perspective. I also observe whether the student has the physical capabilities to perform what the the coach is asking of them. Being on-site full time meant that it was easy for Andrew to send Nat to see me for an assessment. During the golf specific physical screening, I found Nat had the following limitations:

  • Restricted T-Spine rotation
  • Limited upper back/scapula control
  • Restricted internal hip rotation range
  • Tight lats, restricting horizontal flexion at the shoulder (lead arm across the body)

This didn’t surprise me at all. After seeing Nat’s swing and hearing Andrew’s explanation, the assessment results made total sense. The combination of rotational restrictions and lack of scapula control went a long way to explaining what was holding Nat back.

The Solution

We had four key things to improve in Nat’s body in order to make improved swing mechanics possible, so we got straight to work and attacked each one with a combination of mobility and stability exercises:

Area 1: T-Spine Rotation

We are using light resistance and encouraging Nat to rotate from his mid/upper back and hips. This kind of dynamic movement encourages improved mobility under load and is also specific to golf posture.

Area 2: Upper Back/Scap Control in Rotation

Using the GravityFit TPro, we were able to deliver both postural awareness and stability stimulus to the upper back and shoulder girdle while rotating. This has been somewhat of a game changer for me and my clients. It helps produce amazingly quick improvements in postural control and rotation quality.

Area 3: Internal hip rotation range

The ball holds your ankles and feet in place, while the hands are pressing your knees inward. This helps to gain precious degrees of increased hip rotation — absolutely essential for allowing quality loading into the right side.

Area 4: Tight Lats

This move achieves two things. First, it stretches the muscles and connective tissue of the lats and back of the shoulder. Second, it helps improve upper and lower body disassociation by turning the hips away from the shoulders.

The Outcome

Fast forward a few months. Nat diligently applied himself to the simple, yet targeted exercise program. We were starting to see some really cool things happen in his golf swing.

“I’ve worked with Alex for the past year consistently, and I have seen a huge improvement in my strength, posture, swing speed, stability, and flexibility,” Nat says. “My handicap has also dropped from 15 to 9, which is no coincidence!”

To summarize, making small physical changes can have a big effect on your game. As you’ve seen with Nat, it doesn’t have to be difficult or complicated… or even very hard work. If you want to move better and hit it longer and less offline, then it’ll be well worth seeking out your nearest golf center with a collaborative team.

Editor’s Note: “This article was co-written with GolfWRX Featured Writer Nick Randall. Nick is a former PGA Tour trainer who now works for GravityFit in Australia. 

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PGA Tour's Performance Center Fitness Specialist, Alex Bennett, found a love for fitness and injury prevention after suffering various injuries throughout his college and professional golf career. Growing up in Michigan playing hockey, baseball and golf in high school, he quickly learned the importance of fitness specific to one’s sport. His goal is to help students get fit to perform their best on and off the golf course. Alex is a certified Athletics and Fitness Association of America Personal Fitness Trainer with a degree in Corrective Exercise Specialization from the National Academy of Sports Medicine. He is a TPI Certified Fitness Level 3 and Junior Level 2 instructor.

7 Comments

7 Comments

  1. sid

    May 9, 2018 at 10:33 am

    You can’t swing a golf club if you are pregnant with fat…. lose 50+ lbs. and your swing will improve immeasurably.

    • Brad

      May 10, 2018 at 10:10 am

      It’s not ideal but it can certainly be done (see Champions Tour). I do agree that I can’t think of a single fat golfer who wouldn’t be helped by being more fit, some of them get fit and go back to fat and play just as well (see Jason Dufner). But fit golfers do have an advantage, IMHO.

  2. Louise doyle

    May 8, 2018 at 9:44 pm

    Wonderful tips
    Look forward to applying them to help improve my game

  3. Rma

    May 8, 2018 at 7:45 pm

    Never thought to work on golf specifics in the gym. Great food for thought to improve my game and swing.

    • ~j~

      May 9, 2018 at 12:30 pm

      makes a big difference. I’ve unfortunately been withdrawn from the gym due to work a life in general, golf games taken a hit because of it. When I DO go now I slide in a couple golf related cable moves, helps bring back the swing.

      Stopped by a Lifetime Fitness in Scottsdale while vacationing once, damn near ev ery guy in there was working on some golf-related motions…

  4. Hamachijohn

    May 8, 2018 at 5:15 pm

    Good article to remind me to keep stretching and increase my ROM. Looks like the guy also lost considerable weight, which I’m sure also helped.

  5. ogo

    May 8, 2018 at 5:08 pm

    All of Nat’s “limitations are indicative of a sedentary lifestyle that creates a stiff torso, rigid legs and struggling arms. All he is capable of doing is sitting down and standing up and walking straight ahead only.
    Just look at his torso rotation … the hips and shoulders rotate in unison in both directions. The guy is a stiff duffer… sooo obvious

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Opinion & Analysis

The Wedge Guy: What really makes a wedge work? Part 1

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Of all the clubs in our bags, wedges are almost always the simplest in construction and, therefore, the easiest to analyze what might make one work differently from another if you know what to look for.

Wedges are a lot less mysterious than drivers, of course, as the major brands are working with a lot of “pixie dust” inside these modern marvels. That’s carrying over more to irons now, with so many new models featuring internal multi-material technologies, and almost all of them having a “badge” or insert in the back to allow more complex graphics while hiding the actual distribution of mass.

But when it comes to wedges, most on the market today are still single pieces of molded steel, either cast or forged into that shape. So, if you look closely at where the mass is distributed, it’s pretty clear how that wedge is going to perform.

To start, because of their wider soles, the majority of the mass of almost any wedge is along the bottom third of the clubhead. So, the best wedge shots are always those hit between the 2nd and 5th grooves so that more mass is directly behind that impact. Elite tour professionals practice incessantly to learn to do that consistently, wearing out a spot about the size of a penny right there. If impact moves higher than that, the face is dramatically thinner, so smash factor is compromised significantly, which reduces the overall distance the ball will fly.

Every one of us, tour players included, knows that maddening shot that we feel a bit high on the face and it doesn’t go anywhere, it’s not your fault.

If your wedges show a wear pattern the size of a silver dollar, and centered above the 3rd or 4th groove, you are not getting anywhere near the same performance from shot to shot. Robot testing proves impact even two to three grooves higher in the face can cause distance loss of up to 35 to 55 feet with modern ‘tour design’ wedges.

In addition, as impact moves above the center of mass, the golf club principle of gear effect causes the ball to fly higher with less spin. Think of modern drivers for a minute. The “holy grail” of driving is high launch and low spin, and the driver engineers are pulling out all stops to get the mass as low in the clubhead as possible to optimize this combination.

Where is all the mass in your wedges? Low. So, disregarding the higher lofts, wedges “want” to launch the ball high with low spin – exactly the opposite of what good wedge play requires penetrating ball flight with high spin.

While almost all major brand wedges have begun putting a tiny bit more thickness in the top portion of the clubhead, conventional and modern ‘tour design’ wedges perform pretty much like they always have. Elite players learn to hit those crisp, spinny penetrating wedge shots by spending lots of practice time learning to consistently make contact low in the face.

So, what about grooves and face texture?

Grooves on any club can only do so much, and no one has any material advantage here. The USGA tightly defines what we manufacturers can do with grooves and face texture, and modern manufacturing techniques allow all of us to push those limits ever closer. And we all do. End of story.

Then there’s the topic of bounce and grinds, the most complex and confusing part of the wedge formula. Many top brands offer a complex array of sole configurations, all of them admittedly specialized to a particular kind of lie or turf conditions, and/or a particular divot pattern.

But if you don’t play the same turf all the time, and make the same size divot on every swing, how would you ever figure this out?

The only way is to take any wedge you are considering and play it a few rounds, hitting all the shots you face and observing the results. There’s simply no other way.

So, hopefully this will inspire a lively conversation in our comments section, and I’ll chime in to answer any questions you might have.

And next week, I’ll dive into the rest of the wedge formula. Yes, shafts, grips and specifications are essential, too.

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Golf's Perfect Imperfections

Golf’s Perfect Imperfections: Amazing Session with Performance Coach Savannah Meyer-Clement

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In this week’s episode, we spent some time with performance coach Savannah Meyer-Clement who provides many useful insights that you’ll be able to implement on the golf course.

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19th Hole

Vincenzi’s 2024 RBC Heritage betting preview: Patrick Cantlay ready to get back inside winner’s circle

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Just a two-hour drive from Augusta National, the PGA TOUR heads to Harbour Town Golf Links in Hilton Head Island, S.C. Hilton Head Island is a golfer’s paradise and Harbour Town is one of the most beautiful and scenic courses on the PGA TOUR.

Harbour Town Golf Links is a par-71 that measures 7,121 yards and features Bermuda grass greens. A Pete Dye design, the course is heavily tree lined and features small greens and many dog legs, protecting it from “bomb-and-gauge” type golfers.

The field is loaded this week with 69 golfers with no cut. Last year was quite possibly the best field in RBC Heritage history and the event this week is yet another designated event, meaning there is a $20 million prize pool.

Most of the big names on the PGA Tour will be in attendance this week with the exceptions of Hideki Matsuyama and Viktor Hovland. Additionally, Webb Simpson, Shane Lowry, Gary Woodland and Kevin Kisner have been granted sponsors exemptions. 

Past Winners at Harbour Town

  • 2023: Matt Fitzpatrick (-17)
  • 2022: Jordan Spieth (-13)
  • 2021: Stewart Cink (-19)
  • 2020: Webb Simpson (-22)
  • 2019: CT Pan (-12)
  • 2018: Sotoshi Kodaira (-12)
  • 2017: Wesley Bryan (-13)
  • 2016: Branden Grace (-9)
  • 2015: Jim Furyk (-18)

In this article and going forward, I’ll be using the Rabbit Hole by Betsperts Golf data engine to develop my custom model. If you want to build your own model or check out all of the detailed stats, you can sign up using promo code: MATTVIN for 25% off any subscription package (yearly is best value).

Key Stats For Harbour Town

Let’s take a look at key metrics for Harbour Town Golf Links to determine which golfers boast top marks in each category over their past 24 rounds.

Strokes Gained: Approach

Strokes Gained: Approach is exceedingly important this week. The greens at Harbour Town are about half the size of PGA TOUR average and feature the second-smallest greens on the tour. Typical of a Pete Dye design, golfers will pay the price for missed greens.

Total SG: Approach Over Past 24 Rounds

  1. Scottie Scheffler (+1.27)
  2. Tom Hoge (+1.27)
  3. Corey Conners (+1.16)
  4. Austin Eckroat (+0.95)
  5. Cameron Young (+0.93)

Good Drive %

The fairways at Harbour Town are tree lined and feature many dog legs. Bombers tend to struggle at the course because it forces layups and doesn’t allow long drivers to overpower it. Accuracy is far more important than power.

Good Drive % Over Past 24 Rounds

  1. Brice Garnett (88.8%)
  2. Shane Lowry (+87.2%)
  3. Akshay Bhatia (+86.0%)
  4. Si Woo Kim (+85.8%)
  5. Sepp Straka (+85.1%)

Strokes Gained: Total at Pete Dye Designs

Pete Dye specialists tend to play very well at Harbour Town. Si Woo Kim, Matt Kuchar, Jim Furyk and Webb Simpson are all Pete Dye specialists who have had great success here. It is likely we see some more specialists near the top of the leaderboard this week.

SG: TOT Pete Dye per round over past 36 rounds:

  1. Xander Schauffele (+2.27)
  2. Scottie Scheffler (+2.24)
  3. Ludvig Aberg (+2.11)
  4. Brian Harman (+1.89)
  5. Sungjae Im (+1.58)

4. Strokes Gained: Short Game (Bermuda)

Strokes Gained: Short Game factors in both around the green and putting. With many green-side bunkers and tricky green complexes, both statistics will be important. Past winners — such as Jim Furyk, Wes Bryan and Webb Simpson — highlight how crucial the short game skill set is around Harbour Town.

SG: SG Over Past 24 Rounds

  1. Jordan Spieth (+1.11)
  2. Taylor Moore (+1.02)
  3. Wyndham Clark (+0.98)
  4. Mackenzie Hughes (+0.86)
  5. Andrew Putnam (+0.83)

5. Greens in Regulation %

The recipe for success at Harbour Town Golf Links is hitting fairways and greens. Missing either will prove to be consequential — golfers must be in total control of the ball to win.

Greens in Regulation % over past 24 rounds:

  1. Brice Garnett (+75.0%)
  2. Scottie Scheffler (+69.9%)
  3. Corey Conners (+69.0%)
  4. Shane Lowry (+68.3%)
  5. Patrick Rodgers (+67.6%)

6. Course History

Harbour Town is a course where players who have strong past results at the course always tend to pop up. 

Course History over past 24 rounds:

  1. Patrick Cantlay (+2.34)
  2. Cam Davis (+2.05)
  3. J.T. Poston (+1.69)
  4. Justin Rose (+1.68)
  5. Tommy Fleetwood (+1.59)

The RBC Heritage Model Rankings

Below, I’ve compiled overall model rankings using a combination of the five key statistical categories previously discussed — SG: Approach (24%), Good Drives (20%), SG: SG (14%), SG: Pete Dye (14%), GIR (14%), and Course History (14%)

  1. Shane Lowry
  2. Russell Henley
  3. Scottie Scheffler
  4. Xander Schauffele
  5. Corey Conners 
  6. Wyndham Clark
  7. Christiaan Bezuidenhout
  8. Matt Fitzpatrick
  9. Cameron Young
  10. Ludvig Aberg 

2024 RBC Heritage Picks

Patrick Cantlay +2000 (FanDuel)

With the exception of Scottie Scheffler, the PGA Tour has yet to have any of their star players show peak form during the 2024 season. Last week, Patrick Cantlay, who I believe is a top-5 players on the PGA Tour, took one step closer to regaining the form that’s helped him win eight events on Tour since 2017.

Cantlay limped into the Masters in poor form, but figured it out at Augusta National, finishing in a tie for 20th and ranking 17th for the week in Strokes Gained: Ball Striking. The former FedEx Cup champion will now head to one of his favorite golf courses in Harbour Town, where he’s had immaculate results over the years. In his six trips to the course, he’s only finished worse than 7th one time. The other finishes include three third places (2017, 2019, 2023) and one runner-up finish (2022). In his past 36 rounds at Harbour Town, Cantlay ranks 1st in Strokes Gained: Total per round at the course by a wide margin (+2.36).

Cantlay is winless since the 2022 BMW Championship, which is far too long for a player of his caliber. With signs pointing to the 32-year-old returning to form, a “signature event” at Harbour Town is just what he needs to get back on the winning track.

Tommy Fleetwood +3000 (FanDuel)

I truly believe Tommy Fleetwood will figure out a way to win on American soil in 2024. It’s certainly been a bugaboo for him throughout his career, but he is simply too talented to go another season without winning a PGA Tour event.

At last week’s Masters Tournament, Fleetwood made a Sunday charge and ended up finishing T3 in the event, which was his best ever finish at The Masters. For the week, the Englishman ranked 8th in the field in Strokes Gained: Approach, 10th in Strokes Gained: Ball Striking and 16th in Strokes Gained: Putting.

Harbour Town is a perfect layout for Fleetwood, and he’s had relative success at this Pete Dye design in the past.  In his four trips to the course, he’s finished inside of the top 25 three times, with his best finish, T10, coming in 2022. The course is pretty short and can’t be overpowered, which gives an advantage to more accurate players such as Fleetwood. Tommy ranks 8th in the field in Good Drive % and should be able to plot his way along this golf course.

The win is coming for Tommy lad. I believe there’s a chance this treasure of a golf course may be the perfect one for him to finally break through on Tour.

Cameron Young +3300 (FanDuel)

Cameron Young had a solid Masters Tournament last week, which is exactly what I’m looking for in players who I anticipate playing well this week at the RBC Heritage. He finished in a tie for 9th, but never felt the pressure of contending in the event. For the week, Young ranked 6th in Strokes Gained: Off the Tee and 6th in Strokes Gained: Ball Striking.

Despite being one of the longest players off the tee on the PGA Tour, Young has actually played some really good golf on shorter tracks. He finished T3 at Harbour Town in 2023 and ranks 20th in the field in Good Drive% and 16th in Greens in Regulation in his past 24 rounds. He also has strong finishes at other shorter courses that can take driver out of a players hand such as Copperhead and PGA National.

Young is simply one of the best players on the PGA Tour in 2024, and I strongly believe has what it takes to win a PGA Tour event in the very near future.

Corey Conners +5500 (FanDuel)

Corey Conners has had a disappointing year thus far on the PGA Tour, but absolutely loves Harbour Town.

At last week’s Masters Tournament, the Canadian finished T30 but ranked 20th in the field in Strokes Gained: Approach. In his past 24 rounds, Conners ranks 3rd in the field in Strokes Gained: Approach, 3rd in Greens in Regulation % and 24th in Good Drive %.

In Conners’ last four trips to Harbour Town, his worst finish was T31, last season. He finished T4 in 2021, T12 in 2022 and ranks 8th in Strokes Gained: Total at the course over his past 36 rounds.

Conners hasn’t been contending, but his recent finishes have been encouraging as he has finished in the top-25 in each of his past three starts prior to The Masters, including an impressive T13 at The PLAYERS. His recent improvement in ball striking as well as his suitability for Harbour Town makes Conners a high upside bet this week.

Shane Lowry (+7500) (FanDuel)

When these odds were posted after Lowry was announced in the field, I have to admit I was pretty stunned. Despite not offering much win equity on the PGA Tour over the last handful of years, Shane Lowry is still a top caliber player who has the ability to rise to the top of a signature event.

Lowry struggled to score at The Masters last week, but he actually hit the ball really well. The Irishman ranked 1st for Strokes Gained: Approach on the week and 7th in Strokes Gained: Ball Striking. As usual, it was the putter that let him down, as he ranked 60th in the field in Strokes Gained: Putting.

Harbour Town is most definitely one of Lowry’s favorite courses on the PGA Tour. In his six starts there, he’s finished in the top 10 three times, including third twice. Lowry is sensational at Pete Dye designs and ranks 7th in Strokes Gained: Total in his past 36 rounds on Dye tracks. 

Lowry is perfect for Harbour Town. In his past 24 rounds, he ranks 5th in Strokes Gained: Approach, 2nd in Good Drive% and 5th in Green in Regulation %. If he figures it out on the greens, Shane could have his first win in America since 2015.

Lucas Glover +12000 (FanDuel)

This is one of my weekly “bet the number” plays as I strongly believe the odds are just too long for a player of Glover’s caliber. The odds have been too long on Glover for a few weeks now, but this is the first event that I can get behind the veteran being able to actually contend at. 

Glover is quietly playing good golf and returning to the form he had after the understandable regression after his two massive victories at the end of 2023. He finished T20 at The Masters, which was his best ever finish at Augusta National. For the week, Lucas ranked 18th for Strokes Gained: Approach and 20th in Strokes Gained: Ball Striking.

Over his past 24 rounds, Glover ranks 9th in Strokes Gained: Approach and 13th in Good Drive %. Harbour Town is a short course that the 44-year-old will be able to keep up with the top players on Tour off the tee. He’s played the course more than 20 times, with mixed results. His best finishes at Harbour Town include a T7 in 2008, but recently has a finish of T21 in 2020.

Glover has proven he can contend with the stars of the Tour on any given week, and this number is flat out disrespectful.

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