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By Sean Cochran
Special to PGATOUR.com

As we continue to perform an assessment of your golf swing we turn our attention to posture. Proper posture at the address position sets up the ability for you to execute the golf swing correctly. Poor posture from the beginning of your swing can easily lead to compensations.

GET TO KNOW SEAN COCHRAN

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA TOUR regularly and works with TOUR professionals, most notably Masters and PGA Champion Phil Mickelson.   He has been involved in the production of numerous golf fitness videos and books including Core Golf Fitness. He has authored numerous articles with publication credits in Golf Digest, Sports Illustrated, and Golf Magazine.   In addition to working with Mickelson, Cochran has worked with LPGA Champion Hee Won Han, U.S. Open Champion Corey Pavin, world-renowned golf instructor Rick Smith and short game expert Dave Pelz.   Cochran continues to speak at seminars and clinics around the country on golf fitness. In his free time he enjoys golf and surfing. He resides in Del Mar, Calif.   To learn more about Sean and his golf fitness programs,  click here • Training tips archive,  click here • Off-season workout,  click here • Set-up exercises,  Click here • Tightness?  Here's your help

In order to eliminate compensations we must examine your posture and what physical components may be hampering your ability to set up properly to the golf ball. Typically, a lack of flexibility or postural strength will cause difficulties in this component of the golf swing.

Flexibility as it pertains to posture allows you to place your body in the correct address position. If certain muscles are "tight" and inflexible this will impede your ability to place your body in the correct position to begin the golf swing. Last week we examined your flexibility parameters as it relates to the golf swing with the Plumb Line Drill.

During this assessment, if you found your body "misaligned" or had discomfort in a specific body part during the assessment, these are good indicators you have flexibility issues relative to the golf swing. I have often found with many golfers discomfort in or misalignment of the lower back during this assessment. When this is the case I recommend the incorporation of two flexibility exercises to assist with this situation. The first is the Rotational Hamstring Stretch and the second is Openers, both of which we have discussed in previous articles.

Once we have addressed the flexibility issues as it relates to spine angle and posture, it is time to progress to postural strength. Just as flexibility allows you to place the body in the correct position for the golf swing, postural strength allows you to maintain it.

Postural strength is defined as the ability of your body to exert the required levels of muscular force to perform the functional movement at hand. As it relates to the golf swing, postural strength allows your body to place itself in the correct position to begin the golf swing, maintain a set spine angle, correctly sequence the golf swing, and generate power.

If your body is lacking the postural strength required of the golf swing, you will undoubtedly be at a disadvantage in the execution of it. The assessments we are going to utilize will provide feedback to you, indicating if your body has the required levels of postural strength for execution of the golf swing.

The first assessment will determine the postural strength parameters of your core where as the second will focus more upon the lower body. Both of these assessments will require a stopwatch.

The first assessment for postural strength is the Bent Knee Back Hold. Begin this assessment by laying flat on your back, knees bent, and feet together. Elevate your hips off the floor inline with your knees and shoulders. Do not arch the lower back or allow the hips to sag. Squeeze your glutes and hold this position. Record the amount of time you can "hold" the correct position of the test.

The second assessment for postural strength is the Wall Squat. In addition to a stopwatch you will need a sturdy wall to lean against to perform this assessment.

Begin by placing your back against a wall. Slowly inch downward to a position where your feet are approximately 18-20 inches away from the wall, and your knees are bent at 90 degrees. Maintain this position and time yourself. Record the amount of time you can "hold" the correct position of the test.

Keep in mind it is a combination of both flexibility and postural strength that allows your body to be placed in the correct position to execute the golf swing.