Yesterday, I posted an instructional video on obtaining proper posture. If you missed it, you can watch it here:
Addressing the ball with good posture sets your entire swing up for success.
The golf swing is nothing more than a chain reaction…
… one bad link in your swing chain and the whole thing goes to hell fast…
… set up poorly, you are GUARANTEED a crappy result…
However, having good posture at address is NOT the same thing as good ‘dynamic posture’.
Dynamic posture: Possessing the proper strength, flexibility, and range of motion to maintain good posture from backswing to impact.
You see, even if you address the ball perfectly, you might not be able to maintain these angles throughout your swing.
Good posture gone bad.
A little further down, I’m going to give you one exercise, one stretch, and one range-of-motion drill to get you moving down the right path. But first, I need to explain to you dynamic posture and how it can affect your swing…
Bear with me a moment and think of your golf swing as a door hinge…
… a well-oiled hinge can easily swing open and closed along its full arc…
… but, a rusty hinge can only travel a fraction of its arc… or maybe not at all…
To open a door with a rusty hinge takes brute force, right? Sometimes you have to muscle the door open to get it to free up. Some good ‘ole WD-40 doesn’t hurt either.
Other times, the door requires a boot.
Unfortunately, due to the sedentary lifestyles most of us live, proper posture is almost impossible to reach without a properly designed exercise program.
To improve your golf game, we must strengthen and stretch your body so that you can not only address the ball in proper posture, but maintain proper posture through the golf swing.
If you have a desk job, chances are your hinge is rusty and requires some WD-40.
Your swing most likely is stubborn and rusty in spots too.. it may even squeak.. lol..
Fortunately, our golf body is easy to manipulate and sculpt.
Just a few minutes a day is all you need to start erasing all the years of damage a desk job has done.
Heck, if I can do it, so can you.
So here’s the goods that you can use to improve your dynamic posture…
BONUS: Plank. Begin with the plank to help activate the area’s where are trying to strengthen. Really focus on squeezing your butt cheeks. Imagine pulling your belly button THROUGH your back. Even your shoulders should be flexed. It is ok if they but raises a tiny bit higher than parallel. Keep everything TIGHT!
This is a more advanced version of the plank, but necessary to build the foundation of strength a dynamic posture requires.
- Scorpion – Hip mobility, low back mobility, core strength, this exercise does it all. If you can’t touch the floor that is OK. In fact, DON’T even try to touch the floor with your foot if you feel any pain. Work your way up over time.
- Bodyweight Squat Hold – Commonly used in Yoga and called a Chair Pose, I’ve modified it for golfers. Since we maintain a shoulder-width stance, I’ve changed it up a bit. This exercise is designed to help build strength-endurance in the glutes, core, and upper back. To really fry your upper back, stick your arms out at the same angle of your spine.
- Piriformis Stretch – Great hip and low back stretch. If you have ‘tight hips’, give this a go. Keep in mind I am super flexible and this took me awhile to work up to. You can do the same.
- Backswing Angel – Stretches the chest out so we can extend our backswing. I’m lying on top of a foam roller here to help expand the chest even more. You can do these flat on the floor if you do not have a foam roller.
Add these exercises at the end of your existing workout. Start with the range-of-motion drill, perform the one exercise, and then finally perform the stretch (hold it at least 30-60 seconds).
Maintaining Dynamic Posture can be easy…
… if you are willing to devote a few minutes each day to it with a golf specific workout program.
Think about your golf game as a bank account. Add $25 a week to your savings account for 20 years and you end up with $96,000.
$25 may not seem like much, but the payout at the end is anything but insignificant.
You will get the same returns from a good golf fitness workout…
…returns in the short AND the long-run.
You don’t need to spend a ton of hours working out each day to put money in the bank. 20 years from now, you will thank yourself for spending 20-minutes every other day greasing the hinge.
Start greasing your hinge today…
WD-40 is better than Duct Tape for your swing,
Christian “Hinge Greaser” Henning,
NASM-CPT, gfs, CTT
PS – Coming up tomorrow I’ve got a few drills I promised you.. you don’t want to miss these, they will help put everything TOGETHER… like cake and ice cream.. crown and coke… and peanut butter and jelly.