Assessment of your body for an improved golf swing

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In the last article, we began the process of assessment for the improvement of your golf game for the upcoming season. The first step in the assessment was a review of your golf game, golf swing and the areas that you felt required improvement for next year.

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 Phil Mickelson.
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.
To learn more about Sean and his golf fitness programs, click here

The second part of this assessment of the body is where we look for the "weak" links physically that may be hampering your golf swing. We started this process last week by introducing to you the mobility/stability pattern of human movement.

The mobility/stability pattern of human movement simply states the body works in alternating pattern of mobile joints and stable body segments during any physical action. Relative to the golf swing, the body works in the same alternating pattern of mobile joints and stabile body segments.

In order to execute the golf swing efficiently and generate speed, the ankle joint must be mobile, the knee stabile, hips mobile, lumbar spine stabile, thoracic spine mobile, scapular (back side of shoulder) stabile, shoulder joint mobile, elbow stabile, and wrist mobile.

Basically, if any of the joints referenced above are not mobile or any of the body segments above are not stabile, execution of the golf swing will be physically compromised. The next question to ask in terms of understanding how the mobility/stability pattern works within the golf swing is: what is mobility and stability?

The easiest way to understand mobility is range of motion. Each of the joints mentioned above require functioning through large ranges of motion. If these ranges of motion are limited then the functioning of these joints will be compromised. How do these joints become limited in terms of range of motion?

It's simple -- they become limited when muscles that are connected to these joints becoming "tight" and inflexible. So, if the ankle, hips, thoracic spine, or shoulders are limited in terms of mobility, we know muscles associated with these joints are "tight" and require flexibility training for improved ranges of motion.

A similar thought process can utilized for the joints/segments of the body that need to be stabile. The easiest way to understand stability is strength. Again, each of the joints mentioned above needs to be strong. If these joints are not strong then the functioning of these joints/body segments will be compromised. How do these joints/body segments become weak in terms of functioning?

Again, it is when the muscles connected to these joints are not strong enough to function correctly. If the musculature associated with the knee, lumbar spine, and scapulas are weak, these segments of the body will not be stabile and will require strength training for improved stability.

In the most basic of terms, joints that require mobility need flexibility training and joints needing stability require strength training. This is an oversimplification of the process but it serves the purpose for our understanding.

At this point we should have a clear understanding of the mobility/stability pattern of human movement and its relevancy to the golf swing. Our next step is to now assess our current body relative to proper functioning within the mobility/stability pattern, and determine what areas of the body we need to focus upon this off-season.

We will begin this assessment process by using what I call "Mirror Test". The mirror test is simply the process of looking at the body in front of the mirror and assessing your posture. A postural assessment will pinpoint muscle weakness, joint restrictions, and any additional structural deficiencies.

The postural assessment will entail a visual observation of each joint in your body beginning with the ankle and working up the skeletal system to the shoulders. Each joint in your body, when viewed in the mirror, should be aligned straight with the mirror. For example the kneecap should point directly towards the mirror (internal or external rotation of the knee indicates a postural deficiency). In addition to joint alignment, observe each joint in relation to its opposing joint. For example, the right and left shoulders should be horizontally aligned. If the right shoulder is higher than the left this again is an indicator of muscular imbalances and joint restriction.

To perform this assessment correctly you will need a full-length mirror. Using an erasable marker or piece of tape, mark a vertical line directly in the middle of the mirror. Make sure the line covers the full length of the mirror and is straight.

Stand comfortably in front of the mirror at a distance where you can view your entire body. Align your body in the center of the mirror allowing the line on the mirror to dissect the middle of your body. Stand with feet slightly closer than shoulder width, hands resting at your sides, and eyes looking directly forward. This is the starting position of your static postural assessment.

Observe each joint position starting with the ankles and moving up your skeletal system to the shoulders. Take note of any internal or external rotation of each joint and write them down on a piece of paper. We will use this information in determining what areas of the body require attention in your off-season golf fitness program.

Listed in the table below are the visual cues to observe in each joint as you progress through the static postural assessment. Pay strict attention to each joint, stay relaxed, and take notes during the process.