Connect with us

Opinion & Analysis

How many Greens in Regulation should you be hitting based on your handicap?

Published

on

What exactly is a Green-in-Regulation (GIR)?

This may seem like a silly question. It certainly did to me until I recently met with two of my long-time clients — prominent golf instructors — and learned that they both (independently of each other) had been coaching their elite juniors that a GIR meant that an approach shot was successful. REALLY guys?

To be clear, a GIR is a ball reaching the putting surface in two or more strokes less than par, regardless of how it gets there. A few examples of GIR’s:

  • A Par 5 green reached in two shots.
  • A Par 5 missed in two but the short game shot hit on the green in three.
  • A Par 4 green driven or reached in one or two shots.
  • A Par 3 tee shot that comes to rest on the green.

How do I know the Number of GIR’s players should hit?

I developed ShotByShot.com, a Strokes-Gained analysis website.  We have been providing Strokes Gained analysis to players at all levels of the game since 1992,  collecting more than 320,000 rounds from thousands of players in the process.

What is so important about GIR’s?

In my opinion, GIR’s is the most important of the Old School, one-dimensional traditional stats. ShotByShot.com replaced these dinosaur stats with a more dynamic and informative analysis methodology – now known as Strokes Gained.  Those that have read my previous articles or visited my website will know these old stats as:

  • Fairways Hit
  • Sand Saves
  • # Putts
  • # Putts per GIR

In the ShotByShot.com program, Fairways Hit has been retained, but augmented by five categories of the severity of the fairways missed. (See my recent article explaining this further: How valuable is hitting fairways, really?) I kept GIR’s as they are an important positive in the game. First, it is an accomplishment to have been efficient enough to reach the green in regulation.  Second, is always represents some sort of a birdie opportunity.

The Numbers?

The GIR numbers below represent the number hit by each handicap group in the rounds when they play to their handicap, or the BEST 10 of their most recent 20 rounds. In other words, if you strive to get to Scratch (0 handicap), your best rounds should average about 12 GIR’s.

Finally, you might ask how could the 0-2 handicap group hit virtually the same Number of GIR’s as the PGA Tour average?  Here are a few reasons:

  • The dramatic difference in the length of the courses played by the pros vs. amateurs.
  • Pros tend to attack pins looking for birdies while amateurs learn to excel through consistency.

For a complete analysis of the strengths and weaknesses of your game, log onto ShotByShot.com.

Your Reaction?
  • 761
  • LEGIT84
  • WOW26
  • LOL17
  • IDHT10
  • FLOP9
  • OB11
  • SHANK48

In 1989, Peter Sanders founded Golf Research Associates, LP, creating what is now referred to as Strokes Gained Analysis. His goal was to design and market a new standard of statistically based performance analysis programs using proprietary computer models. A departure from “traditional stats,” the program provided analysis with answers, supported by comparative data. In 2006, the company’s website, ShotByShot.com, was launched. It provides interactive, Strokes Gained analysis for individual golfers and more than 150 instructors and coaches that use the program to build and monitor their player groups. Peter has written, or contributed to, more than 60 articles in major golf publications including Golf Digest, Golf Magazine and Golf for Women. From 2007 through 2013, Peter was an exclusive contributor and Professional Advisor to Golf Digest and GolfDigest.com. Peter also works with PGA Tour players and their coaches to interpret the often confusing ShotLink data. Zach Johnson has been a client for nearly five years. More recently, Peter has teamed up with Smylie Kaufman’s swing coach, Tony Ruggiero, to help guide Smylie’s fast-rising career.

26 Comments

26 Comments

  1. henry

    Jun 10, 2018 at 6:09 am

    This is some solid advice. Though I dont know if I would ever throw a $20 on the ground for missing a putt on the practice green. I like the basis though. I keep a towel under my lead armpit for just about every swing, and the second I feel tired, I take it to the putting green. But i improved a lot by using this product. https://bit.ly/2HAGq7v

  2. JJD

    Jun 4, 2018 at 5:24 pm

    Geez, I’m in the 0-5 handicap range and I’m lucky to hit 6 or 7 greens. I need to work on that.

  3. Scott

    May 14, 2018 at 4:20 pm

    Thank you for the stats. This article is spot on. Sure there are some irregularities with small green courses or people that can’t putt hitting greens and not scoring, but I score better when I hit greens. I am sure most amateurs score better with a putter in their hand then with a wedge.

  4. Mike

    May 14, 2018 at 10:10 am

    I think this also highlights how good of putters PGA tour pros are, as well as how good their short games are in general. I’ve been a 0-3 handicap for years and used to track my GIR, and about 12 was my average. However, my scoring was more like averaging 75-76, because I had/have a mediocre short game at best and made few birdie putts. I used to joke that a tour pro would probably average about 69 from where I hit it tee to green, and that is probably true….

  5. OB

    May 9, 2018 at 3:28 pm

    the comment on pro’s attack flags and ams learning to be consistent is nonsense, and no basis in fact.

  6. Si

    May 8, 2018 at 5:00 am

    I don’t always hit GIR….but when I do I 3 putt!!!

  7. chris Jensen

    May 4, 2018 at 3:57 pm

    I agree with the poster who counts the Big GIR and includes the fringe, or what my playing partners refer to as “handy”; ie not on the green but still fairly near the pin and possibly make-able.

    Is it better to be on the green a long way from the hole, or relatively near the pin, just off the green?

    As a young junior I could hit 12-15 greens fairly consistently by playing away from the pin in most situations, and being happy with stress free pars. I’d always end up 3 putting a few though, and I’d only make a few birdies on average because I was 20-30 feet a lot. I seldom could break 70 but rarely shot over 75 or 76.

    As an older player, I’ve learned that taking dead aim on most pins is far more fun and will yield a lot more makeable birdies. When I miss the green it’s usually In the general vicinity of the pin, pin high, though often short-sided. I feel pretty good about my odds of getting up and down from there compared to putting from 50 or 60 feet. And when I do hit the shot the way I want to, Ive got a great look at birdie.

    Nothing worse than playing away from the pin, hitting a perfect shot, and then having 30 or 40 feet for birdie.

    Another point is distance control. I can hit all 18 greens, but if I am constantly coming up on the front of the green when the pins are middle or Back, it’s not going to be a great scoring round. Few realistic chances for birdie and lots of 3-putt potential. Getting the ball all the way back to the pin is critical to success

    Another point to missed GIR is when you hit a poor tee shot and have no realistic shot at the green, blocked out, water, lost ball, etc. So to hit more greens, hit more fairways, Total Driving has a huge influence on GIR.

    So in summary, GIR is less important to me than how close to the hole I end up whether you hit or miss the green. (Obviously I’d rather be on AND close) Obviously some risks are not worth taking in certain situations and some up and downs are impossible from the wrong spot.
    when to be aggressive require careful thought and execution.

    try to set yourself up with good angles off the Tee to attack the pins, back it up with a confident short game when you miss, and try to make lots of birdies. You may shoot high on your bad days, but your good days will be much much lower.

  8. Bob Jones

    May 4, 2018 at 2:53 pm

    I believe for higher handicap golfers GIR is a completely irrelevant stat. What is more important at that level of golf is getting the ball green-high in regulation (GHIR), which is measure of how efficiently you play from tee to green (no OB, lost balls, water balls, tops, chunks, recovery strokes, etc.). Once your GHIR is routinely below 40 you can switch to GIR because you are good enough to start having them be more of an expectation to a certain extent than a matter of luck.

  9. James T

    May 4, 2018 at 12:17 pm

    I count BGIR’s. “Big Greens In Regulation”. If I’m on the fringe or just off with a fairly flat lie I still stand a good chance of getting it up and down… sometimes even a chip in! For me, personally, this is a better and more reliable stat. So if I hit 13-14 BGIR’s I stand a good chance of shooting around or slightly over par. Although only 10 of those may have been GIR’s.

  10. TheCityGame

    May 4, 2018 at 11:52 am

    GIR is much more aligned with “what you shoot” than what handicap you are. Many golfers play courses rated in between 68 and 75.

    If you’re hitting 10 greens on a CR 70 course and you’re a 4 who wants to get to scratch, you better start hitting more greens, or find a way to hit 10 greens on a longer/tougher course.

  11. al

    May 4, 2018 at 11:20 am

    Years ago one of the golf mags had a similar study and said if you want to shoot 80 you need about 8 GIR and for every additional GIR from there you hit you can average 2 shots better per round. Since then I have kept a lot of stats on my rounds and the stats are legit. I have averaged between 12-13 GIR for a long while and I fall in the +3 to +1 hdcp range. My really low rounds are usually a combination of more GIR and fewer putts- the poor rounds less GIR and more putts including 3 putts. So I tell players who want to improve if they track one stat over time it is GIR. I just finished a city tourney and hit 25 greens in 36 holes and shot -3 for the event. Very “balanced” score based on my ball striking. The year I won the event I hit 31 greens and shot -13 and putted great the last round.

  12. 2putttom

    May 4, 2018 at 10:19 am

    a good read and the graph gave me the info i was looking for and encouragement I need.

  13. larrybud

    May 3, 2018 at 10:19 pm

    I must be a short game wizard. I was a 4-5 when I was hitting 7 a round.

    Now I’m bet 2-3 and hit 11, however my “bad” differentials are much better.

  14. Yoker

    May 3, 2018 at 8:42 pm

    I got WITB full of fantastic clubs and I still can’t break 90… and my GIR is lousy… what’s wrong with my clubs??!!!

  15. Zach

    May 3, 2018 at 5:44 pm

    This appears to be fairly consistent with my game at least. 14 handicap, I usually hit 3-4 greens per side or so. This has me pegged at 6.9. I can also easily hit 7 on one 9 and miss all of them the next 9.

  16. Obee

    May 3, 2018 at 4:27 pm

    Overwhelmingly dependent on the type of course you play, be you pro or am..

    10 – 15 years ago as a solid +2 to +3, I averaged 12+ greens per round, but the course I played was 6500, with soft greens. I would have averaged only 10 if I played my current course back then at 7200, 75.8/147.

    You mention that in your section about pros versus plus-cap ams, but an amateur 7 handicapper with a home course of 6250 yards is generally going to hit lots more greens than a 7-capper at a course that’s 6950.

  17. Joe

    May 3, 2018 at 2:38 pm

    These numbers look about how I would think they would. I would say that the biggest change for players within the single-digit handicap range is course management and learning to play away from sucker pins. GIR tends to be reflective of better course management. Not at all surprised to see PGA Tour #’s lower than the best group of players, by handicap, for exactly the reason the author stated.

  18. Jerry

    May 3, 2018 at 1:16 pm

    Curious how many WRX’s match up, I know that my number relate fairly closely to these stats for my handicap.

  19. ViagrGolfer

    May 3, 2018 at 12:24 pm

    Now that I got a set of PXGs in my bag and I’m gonna put a Stability shaft to my Scotty for a stiffer putter with more feel I am confident my GIRs will shoot up magnificently.

    • acew/7iron

      May 3, 2018 at 8:09 pm

      Like the VH song when DLR says:

      “Let us know…How you do!”

    • James T

      May 3, 2018 at 8:39 pm

      A Stability shaft in your Scotty won’t help your GIR’s. But it might help your score.

      • lance

        May 4, 2018 at 2:48 pm

        A stiffer shaft will always help you “score”….. ºUº

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Opinion & Analysis

Gil Hanse talks new Les Bordes project, what makes a good golf course, and much more

Published

on

professional photo

Gil Hanse is regarded as one of the finest “minimalist” golf course architects of the late 20th and early 21st centuries. He’s been entrusted with restoring of the most revered and respected course designs in the game, including Oakland Hills (Donald Ross), Baltusrol (A.W. Tillinghast), and Fishers Island (Seth Raynor). And his original designs have drawn wonderful reviews, including for Streamsong Black, Rio Olympic Course in Brazil, and an 18-hole layout for the Crail Golfing Society in Fife, Scotland.

Hanse and his longtime partner and course shaper, Jim Wagner, enjoy the luxury of picking and choosing which projects they undertake, such is the demand for his services. One of them selected is the New Course at Les Bordes Golf Club in France’s Loire Valley, 90 minutes from Paris. It is scheduled to open in July 2021, and it will join the existing New Course (Robert von Hagge design). Together with the Wild Piglet, a 10-hole short course, and the Himalayas putting course, both which Hanse designed, Les Bordes is regarded at one Continental Europe’s finest golf clubs.

golf course aerial view

The Gil Hanse-designed New Course at Les Bordes Golf Club is surrounded by the Sologne Forest in France’s famed Loire Valley.

Dan Shepherd: Where do you see Les Bordes sitting on the golf world stage as a facility?

Gil Hanse: I think that, with the two 18-hole golf courses and the amenities that are already in place and the ones that are coming, I can’t see how Les Bordes won’t be considered one of the finest golfing destinations in Europe or in the world. You have all the cultural attractions around you, you’ve got the food and the wine, the quality of the amenities. It will be an idyllic place to spend time even if you weren’t playing golf, and then to have these two golf courses so different and varied in their challenges and their presentation really runs the full gamut. I don’t know where else in the world you could find that sort of variety.

DS: Can you pick out a couple of holes on the New Course that you especially like and tell us a bit about them?

GH: The 15th hole, a short-par four, would be one of them. There’s a lot of character and interest, when we were working on it we talked through the philosophy and then Jim Wagner shaped and executed it wonderfully and added some tremendous character to it. On the front nine, I’ve always liked the sixth hole, just the way it flows through the landscape and the different breaks. Trying to be reminiscent a little bit of Tom Simpson with segmented fairways and the way the green lays so simply on the ground.

DS: What makes the landscape at Les Bordes so special? And what makes this golf estate unique.

GH: The diversity of the plant materials is really something we have never encountered, with the broom and the bracken and the variety of trees throughout the property and the fescue grasses. Now they’ve also introduced heather so I think that there are all these great textures there that the golf course just seems to sit amongst. That’s what makes it unique, I can’t think of another golf landscape that looks and feels like the New Course at Les Bordes. There are so many different facets to heathland courses, which you can see in the courses just north of Paris like Morfontaine and Chantilly and the course much closer to where we live in Pine Valley, and I think there are all these different elements here that will create a unique experience at Les Bordes.

DS: How is it possible to build two completely different golf courses on the same estate?

GH: I think it was two different philosophies as to how Robert von Hagge did the Old Course and we approached the New Course. From that perspective, a significant amount of time passed between the creation of both golf courses, and I think that lent itself to, stylistically, different courses that appear differently, because one feels more manufactured and one feels more natural. Neither one is right or wrong, they are just different and one golf course extracts a very harsh penalty for poorly played shots and the other is a little bit more forgiving. I think that is what’s going to make Les Bordes one of the most wonderful golf destinations in the world, you have two distinctly different golf courses from two different eras but the quality of both of them is equivalent in how they were created and how they are presented.

golf course sand bunkers

The Old Course at Les Bordes was designed by Robert von Hagge, and it offers a diverse yet complementary counterpoint to the New Course that will debut in July 2021.

DS: When and how was this project initiated?

GH: The first time I went there was in June 2018. The owner and I had some mutual friends and the conversation came up that the owners were hoping to build a new golf course. The owner had said that he was really hoping to work with us on it, and that fact that we had mutual friends made that conversation easy to get initiated. Once I came to look at the property I was immediately sold on the potential of the ground, and then the hospitality that I was shown while I was there was amazing. Being able to stay on property and the wine and the food; I was treated very well.

DS: What course would you compare the New Course at Les Bordes with?

GH: I can’t think of a direct comparison. There are elements of a number of golf courses including a lot of the great heathland courses around London and several heathland courses around Paris. I think that Jim Wagner and I are always influenced by Pine Valley, which is very near to us here at home, and I think that some of the scale of National Golf Links is apparent out there. If you roll all of those into one, I think that’s a pretty good recipe.

DS: What was it that attracted you about the site at Les Bordes?

GH: The sand and the vegetation, and the reputation of the place. Obviously, we’ve heard of Les Bordes here, so the quality of the site itself and the commitment of the ownership as well, which is a big thing. When we’re considering the criteria of a project, Jim Wagner and I always ask ourselves “Do we have the potential to do something exceptional,” and I think that, while the topography at Les Bordes is not the most outstanding we’ve ever worked with, it still has enough character to it, and the vegetation and the soil gave us the opportunity to do something exceptional. Secondly, we ask ourselves “are we going to have fun doing it” and working with the ownership at Les Bordes, and if you can’t have fun in that part of the world and enjoy yourself then I think there’s something wrong with you. So I think the combination of all those really added up to that being a very attractive project for us. We’ve never built anything in Continental Europe and we wanted to make sure that our first project there was going to be something special, and Les Bordes gave us that opportunity.

DS: What can we expect from the New Course?

GH: You can expect fun golf in a natural, perfect setting. We were given the opportunity from the ownership to build some interesting golf holes; stylistically, it was fun for all of us to focus on Tom Simpson and some of his beautiful creations and some of his inspired designs, not that we copied him stylistically or design-wise but we were certainly influenced by him and that was a treat for us.

DS: It’s been reported you took inspiration from Tom Simpson, what elements of his work were most relevant here and how have you blended those with your own concepts?

GH: The scale of his bunkering was something that we really paid attention to, with clusters or rows of bunkers and that was interesting. From our perspective, it was just the way that they blended into the landscape that was amazing. Some of the green complexes that he built were fairly eccentric and so we felt that we could create a few on the golf course like that, but then he also built some greens that were simple in their presentation yet complex in their subtlety, and a lot of those things fed into what we did at Les Bordes. I know going forward, if the landscape is a good fit, we would certainly do more things in the style of Tom Simpson.

DS: How challenging was it for you to create a new course near the one (the Old Course) that’s considered one of the best in Continental Europe?

GH: I don’t think that we found it to be a challenge or challenging, we found it to be inspirational. It’s always nice when you come to a project and the level of quality is established through the existing golf course and the existing facilities, all of which are to a really high standard. We were excited and challenged in our creativity and what we were trying to do and hopeful that, when all is settled, Les Bordes has two golf courses that are very highly regarded, but I would be lying if I didn’t hope that ours was a little more highly regarded.

DS: Do you feel you succeeded in your goal and why?

GH: I do. I think that every golf architect when they are given a site hopes that the best that they can do is to maximize the characteristics of the site, and I feel that we have done that with the New Course. I feel that we have provided a great variety in the two different nines; we have captured the best of the topography on site; we have worked to enhance some of those areas through added elevation; and we have worked to create a very interesting and playable test of golf. I’m confident that, with all the work that we’ve done there, we have maximized the potential of the property and, as a golf architect when you walk away, that’s all that you can hope for.

DS: Tell me about the Wild Piglet.

GH: One of the things that golf is doing a better job on right now, and Les Bordes is certainly offering that with The Himalayas putting green and The Wild Piglet, is just fun. Fun and access, and providing an easy entry point to the game. You can go out and laugh at yourself, have a good time and not worry about losing golf balls or have the pressures of playing a full-size golf course. Our attempt there was to create a very fun and playable experience, but also one where a good player could go out there and be tested with shots. In order to succeed on The Wild Piglet, you’ve got to hit some really good shots, but you’ve also got the opportunity to just go out there and bang it around and have fun. One of the things that Jim Wagner and I worked with the team on was, basically, giving everybody their own golf hole or holes, and just letting everybody have a crack at it. It was fun and I think that if you go into your own little incubator, independent of everybody around you, it gives you the opportunity to be as creative as you want. Then, ultimately, Jim and I would take a look but I don’zt think that we’ve edited things very much. You have some individual expressions out there that, when put together, comprises 10 really fun, unique golf holes.

DS: What are the characteristics of a golf course that make you want to play it again and again? What makes it recognizable?

GH: I think that it’s fun and that there are interesting shots. It’s the ability to go out one time and then think, “OK, next time I play it I’m going to try this differently” or that you get put into a different circumstance each and every round, but that the design and the creativity within the design allows you to approach the problem solving differently each time. I think there’s that sense of the playability of the course and then there’s just the beauty of it and the presentation. I think that golf courses that have a sense of place and that feel like they belong where they’re sitting is also something that makes me want to continue to play it. I think that adds to the character and the quality of it so the way it looks, the way it feels as you walk through the landscape, and then, certainly, the way it plays and challenges you to be creative are courses that I want to keep playing over and over.

DS: How would you describe your style as a course architect? What are the general trends? And which architect has inspired you the most?

GH: We don’t have a style! I hope that we respond to each and every site, and that a golf course we have built at Les Bordes does not look like a golf course that we have built in southern Georgia at Ohoopee or Southern California at Rustic Canyon. I hope that every course we’ve built has a sense of place and a sense of belonging which will then, ultimately, provide unique opportunities. Through our methodology of being on-site so much, if we can capitalize on these opportunities, then each golf course should feel unique. I think our courses have some similarities in that we like wider playing corridors and interesting green complexes, and I think our bunkers are particularly attractive, but they do still blend into the native landscape and hopefully our courses change style to style depending on the site that we’re given.

DS: What does a course architect have as a weapon, apart from the overall length, to make a golf course really challenging for professionals?

GH: The greatest defense is firm conditions, and the opportunity to build a golf course in a place where the ball will bounce in the fairway and the greens. Professional golfers work so hard at their game and hone their craft so well so that they have a predictable outcome every time they hit a golf ball. They know when they hit their seven-iron what the outcome will be, but if the conditions are firm and they’re not sure if the ball’s going to bounce twice and check or not going to check at all, that’s the best defense, and that relies on the conditions on-site and obviously Mother Nature for a tournament. But I think from an architect’s perspective, the only other challenges we can provide are mental ones where golfers maybe feel a little bit uneasy about the shot that’s in front of them because they can’t quite see everything or they can’t quite determine the best way to play the hole is. Those are the type of courses that require study, and I think those are the best examples of golf architecture.

DS: What are the qualities of a good golf course?

GH: I think that a good golf course should have a sense of place, a sense of belonging, it doesn’t feel that it’s been transported from somewhere else and feels like it belongs on a property, and that it is one that has a variety of ways to play it, interest in the features that have been created or that have been found in the landscape, and it has to be fun. It’s a balance between fun and interest versus difficulty, and we want to provide ways for golfers to navigate around a golf course based on their own skill level and if a golf course gives you that opportunity to map or think your way through it, then I think that’s the best an architect can do.

DS: How much did/do you know about golf courses in France and what do you make of the architecture you have seen?

GH: I think of the countries where I have seen golf in continental Europe, France has by far the best, most superior golf-course design. You can put Morfontaine and Chantilly and some of the other courses around Paris up against some of the best courses in the world, not just in Europe, and so I think that when you have a few anchor courses that provide those opportunities, and then you have some newer courses that have been built that aspire to do really good things, and I think they do, I feel like France has a really good golfing baseline. That allowed us to build in a country that already had expectations for quality golf, and we’re hopeful that what we’ve created adds to that.

Your Reaction?
  • 3
  • LEGIT0
  • WOW0
  • LOL0
  • IDHT0
  • FLOP0
  • OB0
  • SHANK0

Continue Reading

On Spec

On Spec: Sam Bettinardi interview

Published

on

Host Ryan Barath shares his conversation with Sam Bettinardi of Bettinardi Golf that covered everything from the manufacturing process, working with tour players, and their major win on the LPGA Tour by Patty Tavatanakit at the ANA Inspiration.

Your Reaction?
  • 0
  • LEGIT0
  • WOW1
  • LOL0
  • IDHT0
  • FLOP0
  • OB0
  • SHANK0

Continue Reading

Opinion & Analysis

Fix Your Golf Back Pain – Step 3: Essential strength and golf movement patterns

Published

on

This article is co-written with Marnus Marais. Since 2011, Marnus has worked with some of the world’s best players on both the PGA Tour and European Tour, helping them to maintain optimal health and peak physical performance. His current stable of players includes Dustin Johnson, Patrick Cantlay, and Louis Oosthuizen, amongst others. 

You can find more information on Marnus and his work at marnusmarais.com

This article is No. 3 in a 4 part series:

Step 1 – The Importance of Assessment

Step 2 – Early Stage Rehab

Step 3 – Essential Strength and Golf Movement Patterns

Step 4 – Building global strength for prevention of future injury

Introduction

When it comes to recovering from back injury and working towards prevention of future issues, we believe that there are some key areas of the body that need to be strengthened.

If we do a good job of building strength in these muscle groups, then we will help protect our backs and also lay a solid foundation upon which we can develop overall strength throughout the whole body (more on that in our next article – Step 4).

Area 1 – Glute / Hip Muscles

This is a complex area that contains a combination of large muscles that generate power and small muscles that control and stabilise.

 

We often see golfers with back pain presenting with weakness in these muscles, which is a problem as they play a major role in stabilising the pelvis and providing support for the lower back.

The glute / hip muscles also control much of the movement in the hips and lower body in the golf swing, so developing strength in this area can help protect our low backs in day to day life and also generate more power and control in the golf swing.

Glute / Hip Circuit

3 rounds – no rest between exercises – repeat 3 times

1 – Lying Hip Clams – 15 reps

2 – Pulsing Glute Bridge – 30 secs

3 – Knee Band Crab Walk – 5 mtrs each side

4 – BW Reverse Lunge – 10 reps each side

Area 2 – Core Muscles

For the purpose of this article, when we refer to core muscles, we mean those located between the pelvis and rib cage, both front and back. For instance rectus abdominis, obliques, transversus abdominis, erector spinae, multifidus etc…

Now well recognised as playing a vital role in stabilising the spine, it’s as important as ever to keep these muscles strong to protect the back and transfer power from the lower to the upper body during our golf swing.

In a golf context, there is a common myth that the core muscles are our main source of power in the swing. In reality, the main role of the core is to provide stiffness and stable support for force / power transfer from our legs to our upper body.

If we can create stiffness and stability in our core, we can help protect our spine and surrounding structures from unnecessary strain whilst also improving swing efficiency—pretty sweet combo!

Due to a combination of perpetual sitting, poor posture and other detrimental lifestyle factors, our cores tend to lose this ability to provide stiffness and stability. We can combat and correct this with a solid core conditioning program. Below are examples of some of our favourite exercises.

Core Circuit

3 rounds – no rest between exercises – repeat 3 times

1 – Dead Bug with Fitball – 10 reps each side

2 – Bird Dog – 6 reps each side

3 – Side Plank Hold – 30 secs each side

4 – High Plank Shoulder Taps – 10 reps each side

Area 3 – Upper Back Muscles

This area is often not included in the golfing low back pain discussion, but we believe the muscles in upper back have a very important role to play in both the golf swing and efficient functional movement.

The muscles of the upper back and shoulder that control shoulder blade have 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 and strength in this area then it is really difficult to get the club set in the right position and we have to make a compensation somewhere else to make decent contact – often at the cost of safe and efficient movement in the low back.

Upper Back Circuit

3 rounds – no rest between exercises – repeat 3 times

1 – Arm Press – 15 reps

2 – Rotator Cuff Turn Out – 15 reps

3 – Tubing Reverse Fly – 15 reps

4 – Face Pull – 15 reps

Golf Movement Patterns

Let’s not forget the golf swing. One of the most common reasons we see golfers struggle with low back pain is that they are unable to “get to their lead side” and “get stuck” on the downswing. This causes the aforementioned excessive side bend and rotation from the low back, which we need to avoid!

 

“Getting stuck” on the trail side

Now we aren’t golf coaches and therefore don’t deliver swing advice. However, there are some basic movement patterns that most golfers could benefit from practicing to help learn a more efficient golf swing. The aim is to develop a strong connection between arms and body, using the hips and thorax to rotate, thereby helping to avoid “getting stuck”.

It’s certainly no coincidence that the essential areas for strength (Glutes / Hips, Core, Upper Back) play a large role in being able to learn and then master these movement patterns.

– Efficient Rotation at Hips and Thoracic Spine

– Staying balanced in rotation

– Arms Moving In Front of the Body

The circuit outlined below will give you an idea of what these movement patterns look like, and how they should be performed.

Movement Pattern Circuit

3 rounds – no rest between exercises – repeat 3 times

1 – Split Stance Turn – 10 reps each side

2 – Back Swing to Follow Through – 10 reps

3 – Split Squat Rotate – 10 reps each side

4 – 1 Leg Rotation – 10 reps each side

In the next article in this series; Step 4 – Building global strength for prevention of future injury, we will show you how to transfer the mobility and essential strength improvements to whole body exercises.

If you would like to see how Marnus can help with your golfing back pain, then check out the resources below:

Marnus Marais – marnusmarais.com

If you would like to access training programs designed for elite and recreational players, then check out the following resources and services from Nick at Golf Fit Pro:

Articles
Golf Fit Pro App (iOS)
Online Training
Your Reaction?
  • 9
  • LEGIT2
  • WOW1
  • LOL0
  • IDHT0
  • FLOP0
  • OB0
  • SHANK0

Continue Reading

WITB

Facebook

Trending