The Lower Quarter Rotation Test
This week we are discussing TPI’s lower quarter rotation test. This is an important test for screening the golfer’s ability to create adequate rotation from the pelvis down for the backswing and down-sing. If we pass this test during the TPI evaluation, then we likely won’t have to take a closer look at hip mobility. It is vital that the golfer has this motion available to them to create length in the swing, take advantage of stretch shortening reflexes, and follow the kinematic sequence (key for consistency and power).
What is the lower quarter rotation test?
To perform the lower quarter rotation test, we first need to establish a 60-degree angle to measure ourselves against. If you don’t have an angle measure, we can use the lie angle of a 6 iron, which is usually about 60 degrees.
Stand perpendicular to one leg of the 60-degree angle. Place one foot back in a tripod stance, not using any weight on that foot. Rotate towards the other leg of the angle, staying tall on the stance leg. We are checking to see if your pelvis can match or break the 60-degree angle plane. We then switch feet and do the same thing. Afterwards, we switch the second leg of the angle to be on the other side, again at 60-degrees and do the same test, switching legs but now rotating to the opposite side. Check out the video below for a demonstration on the lower quarter rotation test and some of its insights…
What does the lower quarter rotation test tell us?
The lower quarter rotation test tells us if we need to take a closer look at the lower extremity and pelvis regarding mobility for the golf swing. If we cannot get our right hip to 60 degrees in the back swing, we are missing vital internal rotation (if a righty) for achieving the backswing position. Further, when assessing the backswing, if the front leg or left leg when testing cannot achieve the 60-degrees of rotation (in this case external rotation) then we are limited from achieving the backswing.
When we switch sides, we are now testing the down-sing range of motion. We again need 60-degrees of internal and external rotation at the hips, but now it is switched from which hip needs which.
The Kinematic Sequence
To take things one step further, we need this range of motion available not just to reach these ranges of motion, but to do it efficiently. This gives us the ability to create real power from our hips and lower extremities. The concept of the kinematic sequence is important here. The video below is a quick explanation of the kinematic sequence.
To summarize, the kinematic sequence is the speed and the order in which pelvis, thorax, arms, and club move. This sequence is vital because it unlocks the secret to speed and power, the stretch shortening cycle. Further, it unlocks speed and power in a consistent and repeatable strategy that is durable and congruent with longevity. The kinematic sequence shows that, despite variation in golf swing characteristics, there is one thing that the best golfers all do. That is start the downswing with the pelvis, then the thorax as the pelvis slows down, then the arms as the thorax slows down, and last the club as the arms slow down. The slingshot of the next segment to the other results in the slowing down of the first segment and speeding up of the next. This sequence, and the fact that it is indeed a sequence, also highlights the importance of having access to mobility and separation of one segment from the other. Learn more about the topic of separation from these podcast episodes below, available on Spotify and YouTube:
Golf Episode 4: The pelvic rotation test
Golf Episode 5: The torso rotation test
How can we fix lower body mobility?
The answer to this is not so simple and depends on your specific measurements when we take a closer look. If we were to take a global stab at it off the lower quarter rotation test, we can break it down into hip internal rotation mobility and hip external rotation mobility. Let’s address hip internal rotation mobility first.
Addressing hip internal rotation in the golf swing:
Here is a sequence of drills we can use to create pelvic neutrality and improve hip internal rotation. Focus on working the side for internal rotation that needs it based on the findings of the lower quarter rotation test.
Drill 1: 90/90 hip lift
· This helps get us pelvic neutrality, a vital starting point.
· Hold this position for 8 slow breaths
Drill 2: Adductor pullback
· Only do this for the side that needs more hip IR (lay on the side opposite)
· Hold the position for 6 slow breaths.
Learn more about the importance of hip internal rotation at the article below:
What is hip internal rotation?
Addressing hip external rotation in the golf swing:
Here is a sequence of drills to improve hip ER. Only do these in the side that needs more hip ER based off the lower quarter rotation test (if there is a side).
Drill 1: 90/90 hip lift
· This helps get us pelvic neutrality, a vital starting point.
· Hold this position for 8 slow breaths
Drill 2: Side-lying foam roller
· The top side hip should be the side that needs more hip ER
· Roll in-sync with the breaths, do 6-8 times.
Learn more about the importance of hip external rotation below:
Putting it all together:
Try this drill to create hip internal rotation and external rotation alongside pelvic stability and thoracic spine mobility. This starts to integrate the components necessary for the backswing and downswing together.
Drill 1: 90/90 thoracic rotation
· Move slowly through the rotations
· Perform 6 times rotating in each direction, then switch leg positioning and repeat 6 times rotating each way again.
Conclusion
The lower quarter rotation test is an important part of the TPI golf biomechanics screen. It gives us a good idea of what is happening in the lower extremity and pelvis and where you stack up compared to optimal lower extremity rotation. That being said, it is vital to take a closer look at the individual components that make up the lower extremity rotation. Give these exercises and drills in this article a try to begin addressing lower quarter rotation deficits and improve your golf swing and longevity!
-Dr. Nick DC, TPI, CSCS
If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.
