The #1 Barrier to a More Powerful Golf Swing

Most every golfer I've ever met wants a more powerful swing ... especially as they grow older!

As the first 'Golf Fitness Training Expert' to the pros on the PGA Tour www.callawaygolffitness.com and now working as a golf fitness and performance specialist for 28 years, I've discovered that the #1 physical barrier preventing golfers from achieving more power in their swing is poor posture!

Failing to achieve the proper posture or 'set-up' position at address is the most common problem among golfers of all ages and ability levels. A poor address posture significantly contributes to poor swing performance and the development of physical strain during the swing that can lead to golf-related injuries. In fact, most professional golf instructors believe nearly 100% of a golfer’s flaws and performance inconsistencies are, in some way, contributed to by incorrect posture at address.

Master professional and Top 50 instructor, Joe Thiel http://www.joethiel.com/ says this about the postural relationship to the full swing,

"Every swing flaw has a postural cause!"

As the physical law of 'structure governs function' is always in play, it makes total sense that when a golfer's posture at address (structure) is compromised, so will their resultant swing motion (function).

Specifically, the most common posture mistake golfers make at address is bending from the wrong places to get down to the ball. Golfers tend to bend from their waist and/or mid-back (See Picture #1 at www.squidoo.com/poorgolfpostureseries ) instead of from their hips. This is known as spinal flexion. The problem created from too much upper and mid-back bend at address is that it blocks complete spine rotation (shoulder turn) during the full golf swing.

The main swing compensation that results from an incomplete shoulder turn is the 'disconnection' of the arms and club from the front of the body through the backswing. In other words, as the golfer senses the physical resistance in their spine and torso to making a complete rotational motion in their spine, then they attempt to complete their backswing - make a false turn - by reaching their arms and club past the front of their body. This deep arm and club position past the chest is what it means to be 'disconnected' at the top of the backswing (See Picture #2 at www.squidoo.com/poorgolfpostureseries2 ).

The corresponding problem with this 'disconnected' backswing is that the muscle groups of the chest, upper back, shoulders and arms that are primarily involved in creating power in the golf swing are disabled or weak in this position. Whereas these muscles are strongest and generate the greatest power for the golf swing when a golfer's arms are 'connected' (maintained as a 'triangle' in front of the chest) throughout the complete backswing, (See Picture #3 at www.squidoo.com/poorgolfpostureseries3) they are relatively weak when they become 'disconnected' (reach past the chest) at the top of the backswing due to poor address posture and resultant incomplete shoulder turn.

Therefore, most every golfer who has ever taken a golf lesson or read an article describing the proper posture at address knows that the spine angle should be 'straight' with an appropriate amount of bend from the hips and knees (See Picture #4 at www.squidoo.com/poorgolfpostureseries4). The problem comes from a combination of not knowing how to properly get your back straight and/or having physical limitations that restrict your ability to achieve a straight back.

Club-Behind-The-Spine Drill
Here is a simple drill to get a perfect address position every time. Please consult with your professional instructor, however, before practicing this drill to determine weather this postural technique is consistent with what they believe is right for you.

• Stand tall and place a golf club behind your back with the clubface pressed against your tailbone and your head against the grip of the club (See Picture #5 at http://www.squidoo.com/clubbehindspinedrill1).


• Next, bend forward in such a way that the club shaft stays pressed against your belt line. Bend forward enough for the shoulders to get in line with your toes (See Picture #6 at http://www.squidoo.com/clubbehindspinedrill2).


• This will allow for your arms to hang freely straight down from your shoulders and ensure that you are bending from your hips. Notice how different the setup looks by simply bending from the hips (See Pictures #7 at http://www.squidoo.com/clubbehindspinedrill3)

If you use this 'Club-Behind-The-Spine' drill to practice arriving at your ideal address posture, it will help your golf address posture and it will promote a more powerful swing.

Next, try these two helpful posture-building exercises that can help improve your ability to achieve a better posture at address. Remember, however, please consult with your physician and/or golf-specific fitness professional before attempting any exercise program - and - if you feel any discomfort at any time while performing either exercise, consult your physician before continuing!

Spine Extension Stretch

To perform this exercise:

• Lie on your back with a small towel roll positioned horizontally across your upper/middle back.
• Now bend your hips and knees by sliding your feet closer to you until you can feel your low back resting flat on the floor.
• Next, slide your arms away from your body and bend your elbows close to 90° so your hands and arms are resting comfortably flat on the floor.
• If necessary, place a small towel roll under your neck and/or pillow under your head if you feel any pressure in your neck.
• When you achieve the proper position you should feel a comfortable stretch in your chest, front of the shoulders and in your upper/middle back (See Picture #8 at http://www.squidoo.com/chestandspinestretch).
• Hold this stretch for up to 3-5 minutes and repeat 1-3 times per day for 1-2 weeks.
• When you are finished stretching, pull your knees to your chest and roll sideways off the towel roll.

'Core' Builder

To perform this exercise:

• Lie flat on your back with your hips and knees bent to 90°over a chair.
• Place a small towel roll under your neck and lower back.
• Rest your arms in a comfortable position out and away from your sides as close to shoulder level as possible and with your elbows bent 90° (See Picture #9 at http://www.squidoo.com/corebuilder).
• After you are properly positioned, begin the strengthening exercise by simultaneously squeezing your lower abdominal, shoulder blade and upper back muscles to press your lower back flat into the towel roll, flatten your shoulder blades into the floor and lengthen/flatten the back of your neck into the towel roll.
• Be sure to exhale as you tighten your muscles and hold each muscle contraction for 2-3 breaths. Then relax and repeat the squeezing process up to 20 times, 1-3 times a day for 1-2 weeks or until the 20 repetitions are easy.

Please remember, your standing posture significantly influences your golf address posture, and, based on the Law of 'Structure Governs Function', your posture at address significantly influences your corresponding rotational mobility and your power potential during the rest of your swing.

Consequently, check with your professional golf instructor and have your golf posture evaluated to determine whether your swing could be helped by a postural overhaul. If it is determined that your posture could use some help, then schedule an appointment with a golf-specific fitness specialist who can properly customize the golf-specific posture exercises ... like the ones suggested in this article ... that will help to improve your posture, minimize golf injuries and promote a ore powerful swing … for a lifetime! In a short time, you just may find yourself standing taller, more balanced, and truly 'set up' for success!