What Mobility Is Needed For The Backswing In Golfers?
This week we are talking about the transfer from clinic and gym floor rehab and performance programming to the backswing. Specifically, the backswing requires not only end ranges of mobility, but precise control over this mobility. So, we must address mobility and motor control. In the end, the goal is to assess for and open-up the specific mobility we need to achieve the end backswing position without having to compensate or work hard to get there.
What does the backswing require from the golfer?
Here are the highlights of the joint actions happening in the backswing…
· The backside hip needs to be able to internally rotate.
· The backside shoulder needs to be able to externally rotate.
· The pelvis needs to be able to rotate towards the back side.
· The front side hip needs to be able to externally rotate.
· The front side shoulder needs to be able to internally rotate.
· The thorax needs to be able to rotate towards the back side and bend away from that side.
· The spine needs to be able to extend.
· The back side wrist needs to be able to extend and the front side wrist flex.
· The cervical spine needs to be able to stay neutral on a rotating body beneath it (cervical rotation towards the front side technically).
The most common areas missing mobility in the golfer is the backside hip and shoulder. The hip often time is missing the internal rotation it needs while the shoulder misses external rotation.
We can also have missing lead side arm internal rotation limiting our ability to achieve the backswing and set the club face appropriately at impact. Last I need to mention the spines ability to rotate and extend as another crucial part in achieving a comfortable backswing position.
Here is a video describing and showing what is needed from the joints to achieve the backswing position for golfers.
How do we assess for full mobility and control at these joints for the golf swing?
A TPI (Titleist Performance Institute) screen will touch on all of these joints and more. After a full screen is complete, we dive deep into any of the positive findings to learn everything there is about the involved tendons, bones, muscles, ligaments, etc.… We will know exactly what to do to fix the problem. Reach out via email or phone to set up a free discovery visit if you feel you could benefit from a thorough, golf specific exam.
Practical exercises and drills to improve backswing mobility, stability, and mechanics.
We first start with hip internal rotation of the back side leg. This is vital for allowing the pelvis to rotate towards that back side AND allow for separation between the pelvis and the thorax (kinematic sequence essential). Here’s one of the first thing’s to try to start opening up hip internal rotation on that backside leg.
Then we can work into a more dynamic exercise requiring control and effort to pull ourselves into hip internal rotation positions.
Next, let’s take a look at improving backside shoulder external rotation. Availability to this range of motion is crucial for avoiding those over-the-top swings. If we are practicing to improve our swing path to make it more shallow, we may be practicing in futility if we cannot comfortably achieve the required shoulder range of motion for it. Are you frustrated with not being to improve your over-the-top swing? Come see me after getting the ball rolling with these drills…
Last, we will talk about spine rotation and extension. Of course, we need to be able to rotate the trunk to achieve the backswing position with enough real estate to create speed and power in the downswing. We have great ways to test for the spines ability to rotate sufficiently in both the backswing and the downswing, making sure we are seeing improvements in these ranges as we go along the treatment plan. Here are some great drills to start building back spine and trunk rotation while maintaining control over pelvic separation…
Putting it all together
There are many components to the backswing that need be assessed and addressed. If one component is missing mobility or motor control, the body will need to compensate to make up the difference, leading to inconsistent and less than impressive swings. Further, we increase our chances of injury and lower our longevity in the game by forcing other joints to take up the slack.
Overall, we must fully address the back side hip for internal rotation, the back side shoulder for external rotation, and the trunk for rotation to the backside. Without these regions showing enough mobility, you and your swing coach will have a tough time making consistent changes in your swing.
-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.
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