Work on your golf swing even in the winter

Jon Rhodes, MSPT, MBA, TPI Cert
Manager for Ogden Clinic Physical Therapy Services

Well, it’s winter in Utah. If you are a skier then you are enjoying the snow, if you are a golfer (like me) then you already have Spring Fever. However, winter can be a good time to get in shape for the upcoming golf season. I used to get laughs when I would talk about golf fitness and getting in shape for golf. But with the recent increase in the fitness level the PGA tour players, it is becoming more common place to get “fit for golf”.

I often get asked which exercises are the best to help enhance a person’s golf swing. The answer is not always as easy as telling them to do a certain group of exercises. This is due to the fact that we are all built different and we swing differently. There are many factors to consider when developing a golf swing specific work out program. One approach is to find out what specific limitations one person has and then develop a plan around those limitations. For example, a golfer could come in and see me and I could put them through a series of tests to help me determine where they are limited and then prescribe exercises to address those limitations. This provides the person with very specific things that will help them gain the strength and flexibility required to hit the golf ball better and with more consistency. Recently I became certified as a golf fitness instructor with the Titleist Performance Group (www.mytpi.com). They have made it possible for avid golfers in Utah to get a golf specific physical evaluation and specific exercises to address those limitations. Basically you would come in and see me and I would help you find the most effective exercises to address your specific physical limitations.

Another approach to golf fitness would be to get your swing analyzed by a PGA golf professional. Based on the specific swing faults that show up in your golf swing there are specific exercises and swing drills that help eliminate those faults. The Titleist Performance group is on the forefront of golf fitness and is currently working with many of the top tour players. They have identified 12 of the most common swing faults that amateur golfers present with. From these twelve swing faults they have designed several exercises, coordination drills, and swing drills to correct the swing fault. Anyone who comes in and sees me for a golf evaluation will also get a swing evaluation on video and we try and identify the main swing fault for that person to work on. This way they get exercises that address their physical limitations, and exercises that address their swing faults. Together, these golf specific exercises, and the swing drills can really help someone improve their golf game over the winter.

One of the most common swing faults I see in amateur golfers is the reverse spine angle. This is the number one cause of low back pain in the amateur golfer. A reverse spine angle is defined as any excessive upper body backward bend or excessive left lateral upper body bend during the backswing. This swing fault makes it very difficult to start the downswing in the proper sequence, due to the lower body being placed in a position that usually limits its ability to initiate the downswing. This swing fault is also one of the prime causes of lower back pain in golfers. When the lower body can't start the downswing or has a limited ability to initiate the movement, the upper body tends to dominate the swing which will eventually create path problems and limited power output. This swing fault puts excessive tension on the lower back due to a forced inhibition of the abdominal musculature during the backswing.

The Reverse Spine Angle can be fixed by maintaining a neutral pelvis from the setup position to the top of the backswing. You must also strive to maintain the forward flexion you had with your spine at address to the top of your backswing. This will give you the feeling of a shorter but wider backswing plane.

Here are four great exercises to help with the swing fault of a reverse spine angle:

Pelvic Tilts Supine

Lie on your back with your knees bent and feet flat on the floor. Try to tilt your pelvis back and forth (arch your back and flatten your back), trying to limit any chest or upper body movement at the same time. Make sure when you flatten your back, you should also be drawing in or flattening your stomach (not sticking it out). Repeat this back and forth for the prescribed amount of time.

Dead Bugs Leg Slides

Lying flat on your back with your knees bent, get into a neutral pelvic posture. Brace your abs to keep your core stable throughout this exercise. Slowly lower your left leg down to the ground making sure your pelvis stays in a neutral brace and return to the starting position. Repeat on the other side.

Bird Dog Hip Extension

Start in the quadruped position (all fours) with arms and thighs perpendicular to the floor and one knee elevated on an airex pad or pillow. While stabilizing your spine in a neutral pelvic posture, try to extend your non-elevated hip, keeping your knee bent at 90 degrees. Make sure you don't increase the curvature in your lower back at the same time!

Stick Reverse Crunches

Start by lying on your back with your knees bent and holding a club up vertical with both hands. Without moving your hands and the club, try to bring your feet up and under the club. This will force you to posterior tilt your pelvis and work the lower abdominals.

Again, these exercises are only good if you know that you already have the reverse spine angle swing fault. If you are not sure if you have this fault, come in to the Ogden Clinic for a swing analysis. I can also put you through the tests to see what physical factors might be affecting your swing.

Good luck and see you on the golf course

-Jon Rhodes