Loss of Posture
Loss of Posture is one of the most common swing characteristics in an amateur golfer, and can be characterized by any major deviation from the body’s initial set up during rotation. Loss of Posture is also present in the swing characteristics of Flat Shoulder Plane and Early Extension. If a golfer elevates their spine during the swing, drops their hands to shoulder level at the top of their backswing or stands-up in any way during the swing, they suffer from a Loss of Posture. An Inability to maintain proper posture throughout the duration of the swing can lead to inconstant accuracy and power.
Tips to improve and maintain Posture:
-Ensure the clubs are the appropriate length for your height and range of motion.
-Practice disassociating the upper body from the lower body while in the 5 iron position. An inability to separate your upper body from lower often causes a player to stand up to increase their range of motion.
-Perform “whole” core exercises. Ab routines that are just focused on your stomach do not adequately prepare your lower back and glutes for functional movement or rotary movement. Without a strong core, it is nearly impossible to stabilize your spine during the swing.
-Consistently work on your shoulder range of motion. Flat shoulder plane occurs when a players limited range of motion forces them to stand up or flatten the shoulders to try to achieve a full backswing.
-Don’t play or practice without an appropriate warm-up. Joint or muscle stiffness can cause poor address and set-up at the ball. Stiffness can also lead to poor range of motion in the swing forcing the body to compensate with poor posture.
Loss of Posture affects over 64% of amateur golfers and is a leading contributor to lack of accuracy and distance. As always you should consult a fitness professional to determine if you posture issues are physical or technical in nature.
Matt Greenemeier. 970-729-2227
Mobility in the Golf Swing
To generate consistent power from a consistent golf swing your body must first achieve proper joint and muscular mobility and stability. Mobility comes from both joint range of motion and proper muscular elasticity. However you cannot have mobility without stability. According the Titleist Performance Institute, “stability is the ability to keep one part of the body secure while stretching and contracting adjacent segments allows us to generate speed and maintain a consistent posture throughout the golf swing.” If the lower body is not stable then we as golfers will never have a consistent draw and return through the original impact plane line. Additionally, if the upper body is not stable we will never be able to consistently start the down swing with the pelvis, ultimately leading to a loss of power.
Tips to improve mobility and stability:
-Practice disassociating the upper body from the lower body while in the 5 iron position. You can’t have mobility without stability so you may need to brace your upper body at first while you rotate your lower body and vice versa.
-Maintain a tight core and focus on rotating your torso “around your spine” to avoid sliding, swaying and reverse spine angle in your swing.
-Exercise in all planes of motion. Simple squats and simple bench press will not adequately prepare you to generate power while rotating. Additionally, maintain a tight core while performing all exercises to strengthen your intrinsic core stabilizers and improve your core stability.
-Ensure that you are mobile in the thoracic spine and stable in the lumbar spine. Due to our sedentary lifestyles the opposite is often true.
There are many technical factors that go into a consistent swing. However, without mobility and stability your body may not be able to perform what is technically needed for a consistent swing.
Matt Greenemeier Owner Fit Telluride In-Home Personal Training. 970-729-2227970-729-2227
Golf season is fast approaching and even though it is cold, now is the time to start preparing for your rounds. Science now knows what you always have; that golf is an athletic pursuit, and just like any athletic endeavor, your body needs to be physically ready before your first monster swing.
What is golf fitness? Imagine the golf swing and all of the forces at work. First, energy begins from the ground up, through your lower body, torso, lead arm and finally your club head through the ball. While that is occurring, the club travels roughly 27 feet at over 100 miles an hour. This all takes place in about 2 seconds. For those forces to come together correctly your body must have proper neuromuscular efficiency, balance, joint range of motion, and proper muscle elasticity and strength.
So, don’t wait until your first round or the first day on the range. Help yourself enjoy the summer more and give me a call to talk about specific golf fitness programs. Consistent golf games start now.
Matt Greenemeier ; Owner Fit Telluride In-home Personal Training. 970-729-2227
There is no try…there is only to do or not, right? Well maybe. Cliché as it sounds most fitness programs succeed of fail before they begin. Well organized plans should be life altering. “Diets” are fine to lose a couple pounds but for sustained health improving habits, goals should be realistic and for the long term. Here are some helpful steps to get you started.
- Get your “mind right”: Set a no kidding drop dead date in your calendar that gives you enough time to prepare and communicate with your doctor and fitness professional. Annotate the reasons you want to start a fitness plan. Are you doing it to live longer, be healthier, lose weight or look better? Whatever the reason, if you focus on it, you will be better able to motivate yourself.
- Shop and stock: Generate a meal list of appropriate foods you like. There is a lot of high quality, good tasting whole food out there to enjoy. Pick your 6 favorite (healthy), dinner time foods and rotate through them for the first 12 nights. That way you will always have something to look forward to, decreasing the likely hood of slipping.
- Set a menu: Plan out for the week all of your meals and snacks. You may need to take meals to work with you. Slip-ups often happen when you simply don’t have a better food option available. This includes planning for travel and eating out. Most restaurants have online menus. Know what you will have before you go to avoid giving into foods that are not “trainer approved.”
- Inform your support group: Tell your family, friends, and neighbors; or anyone that will listen to you, about your intensions. This will help hold you accountable and will signal to them that they should not apply any undue pressure on you by eating poorly around you. You can set the example!
- Establish an exercise regimen: Consult with your doctor and fitness professional about an appropriate exercise program. Everybody is different and you should build a program around your needs and abilities. Balance is key, and any age group should mix in some form of strength training with regular cardiovascular training. It is never too late to begin.
- Put it in your calendar: Carve out times for yourself and set your work out times in your phone or computer. This makes training times official and it makes you less likely to skip them. Fitness sessions don’t have to last hours and take up your whole week. Prioritize 30-45 minutes regularly to establish a routine.
Plan to succeed and you are most likely to. Set realistic goals and communicate with professionals that can help guide you. Remember, the bottom line should be to become healthy or healthier. “Reduced waistline” goals are great but should be a byproduct of establishing a lifestyle mindset of healthy living.
Owner, Fit Kentucky In-home Personal Training