Sign in to follow this  
Followers 0
spentmiles

Posture and Protecting Your Back

7 posts in this topic

I've been working on proper posture and really swinging around my angled spine.  I used to be really upright and vertical in my swing.  I notice that a swing with more forward lean puts more stress on the back and I want to avoid injury and soreness as much as possible.  I'm in solid physical shape, so that's not my concern.

Before the question, a little set-up: When you lift weights, especially squats/deadlifts/upright rows/power moves, trainers recommend that you "set your core" by contracting your abdominal muscles before the lift.  You also want to keep your lower back actively arched (lower spine pushing toward your belly button) to protect the muscles there.

When you set up to take your golf swing, do you contract your abdominal muscles before you start your back swing?  Do you arch your lower back at all?

I'm learning that tension is the enemy of the golf swing in most cases, but perhaps the core should be more flexed during the swing to protect the back.  Thoughts?  How do you swing around your spine while protecting your lower back?

0

Share this post


Link to post
Share on other sites

Want to get rid of this advertisement? Sign up (or log in) today! It's free!

Originally Posted by spentmiles

I've been working on proper posture and really swinging around my angled spine.  I used to be really upright and vertical in my swing.  I notice that a swing with more forward lean puts more stress on the back and I want to avoid injury and soreness as much as possible.  I'm in solid physical shape, so that's not my concern.

Before the question, a little set-up: When you lift weights, especially squats/deadlifts/upright rows/power moves, trainers recommend that you "set your core" by contracting your abdominal muscles before the lift.  You also want to keep your lower back actively arched (lower spine pushing toward your belly button) to protect the muscles there.

When you set up to take your golf swing, do you contract your abdominal muscles before you start your back swing?  Do you arch your lower back at all?

I'm learning that tension is the enemy of the golf swing in most cases, but perhaps the core should be more flexed during the swing to protect the back.  Thoughts?  How do you swing around your spine while protecting your lower back?

The 2nd paragraph, that advice is bull shit. That is old school methods. You wonder why heavy lifting body builders use to wear those leather braces on there back, because they put unwanted stress there.

Read up on posture in the Swing Thoughts section of this forum, great information there. But to answer your question, NO and NO, you don't arch your back in the set up and you don't contract your core muscles. All that does is restrict movements.

0

Share this post


Link to post
Share on other sites
Awards, Achievements, and Accolades

Thanks for the reply.  Yeah, it makes sense that tensing your core would just restrict your movement.  Maybe keep it stable, but don't squeeze the breath out of yourself.

As for the setting your core and arching your back, Robert dos Remedios still recommends it, so I trust it.  But as any weight lifter knows, you want to lift with your neck and lower back while trying to keep your legs and core out of the picture.

0

Share this post


Link to post
Share on other sites

Originally Posted by spentmiles

Thanks for the reply.  Yeah, it makes sense that tensing your core would just restrict your movement.  Maybe keep it stable, but don't squeeze the breath out of yourself.

As for the setting your core and arching your back, Robert dos Remedios still recommends it, so I trust it.  But as any weight lifter knows, you want to lift with your neck and lower back while trying to keep your legs and core out of the picture.

Squeeze the breath out of yourself?

don't get that line. I say it restricts because your obliques cross over your abdominal area. When you rotate in the swing, on side is forcing the club around your body, the other side is restricting that movement.

Lift with your neck and your lower back?, you mean like this

http://www.youtube.com/watch?v=71vZU13uow0

Sorry, couldn't help myself, but when you say lift with your neck and back i cringe. I have no clue what your talking about on that one. Honestly it sounds painful. I've read a ton of material on lifting weights, and never once did i hear about you lift with your neck and back

0

Share this post


Link to post
Share on other sites
Awards, Achievements, and Accolades

Haha!  That Family Guy was exactly was I was thinking of when I wrote that!  Just a joke.

"Squeeze your breath out of yourself" - you know, contract your abdominals so that the air is squeezed out of your chest cavity.  Maybe do a few crunches and some planks and you'll get it.

Your description of the obliques makes a lot of sense.  Turning around my spine in the golf swing feels really foreign to me, but it's clearly what you've got to do.  Probably more of a flexibility issue than anything.

0

Share this post


Link to post
Share on other sites

In Tom Watson's "Lessons of a Lifetime" he talks about posture being like standing like a basketball player guarding an opponent (with no ball).  It is an athletic position with balance in a neutral position for your legs and core.  When you stand like this, you would not create muscle tension in your core by tightening your abs.  It would restrict motion and rotation.  You also would not over arch you lower back for the same reason.  There is also a thread about posture in the Swing Though section that would be worth checking out.

0

Share this post


Link to post
Share on other sites
Awards, Achievements, and Accolades

Originally Posted by spentmiles

I've been working on proper posture and really swinging around my angled spine.  I used to be really upright and vertical in my swing.  I notice that a swing with more forward lean puts more stress on the back and I want to avoid injury and soreness as much as possible.  I'm in solid physical shape, so that's not my concern.

Before the question, a little set-up: When you lift weights, especially squats/deadlifts/upright rows/power moves, trainers recommend that you "set your core" by contracting your abdominal muscles before the lift.  You also want to keep your lower back actively arched (lower spine pushing toward your belly button) to protect the muscles there.

When you set up to take your golf swing, do you contract your abdominal muscles before you start your back swing?  Do you arch your lower back at all?

I'm learning that tension is the enemy of the golf swing in most cases, but perhaps the core should be more flexed during the swing to protect the back.  Thoughts?  How do you swing around your spine while protecting your lower back?

I've been told "S" posture or arching your back dis-engages the core and glutes, it stretches the hamstrings, over uses the hip-flexors and all the muscles of the lumbar spine.

Think this thread will help you out

http://thesandtrap.com/t/56069/good-golf-posture

0

Share this post


Link to post
Share on other sites
Awards, Achievements, and Accolades

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!


Register a new account

Sign in

Already have an account? Sign in here.


Sign In Now
Sign in to follow this  
Followers 0



  • Want to join this community?

    We'd love to have you!

    Sign Up
  • 2016 TST Partners

    GAME Golf
    PING Golf
    Lowest Score Wins
  • Posts

    • I still like this method.  It feels like I using my bottom hand as a "forehand" to the chip toward the apex and let the ball break downhill to the hole . Great for downhill chips  I find I can also open and close the wedge face with the same hand and make it easy to hit out of the sand with similar rhythm 
    • Placed a coaster on the carpet, and hit putts from five feet away until I hit the coaster 50 times. The few times I missed were to the right.
    • That's awesome - good stuff!  You must have been doing a little "scoreboard-checking" after that 30...no matter how hard you tried not to!
    • Tough practice session today.  It's hot out there (even at 8pm), and I'm tired from 36 holes of golf this weekend in 90-degree heat...and probably about 36 beers (not while golfing, but still). I'm sticking with the same practice template.  First half of the session focuses on backswing and downswing path; second half focuses on clubface control.  Every swing is on video and reviewed. I was a bad "stupid monkey" for about 5 swings at the beginning...I was thinking about the "short-arm" stuff above, and trying to work on it.  Based on the slow-mo video, I was actually able to get one REALLY good inline impact with the 6-iron by DRIVING my hands forward...but I made terribly fat contact.  After that swing I made myself stop and put it completely out of my head.  I didn't even take any more face-on video.  F-O-C-U-S is key right now. After that brief distraction, my swing path and backswing work went OK...I was getting a bit lazy on the backswing and not completing my turn on some swings, but I'm doing better at hitting my downswing positions.  Contact and ball flight with the irons is really good right now (relative to my skill level).  I was hitting mostly my "on-course" pushes, moving towards push-fades with the longer clubs, but with overall very solid contact and height.     I think my A4 is pretty good on this swing...full shoulder turn and good hip turn (not sure about hand/arm position, but that's not part of what I'm working on right now):   Club is in-line with the hands at A6 (that's good):   Impact (not checking anything here yet, but including for completeness).  I can tell I'm still "short-arming" it at impact, but I'm not worried about that yet:   Game Golf tag basically visible at A8 (that's good):   I'm also finally hitting my target positions with my driver, which represents progress.  Contact was pretty bad tonight (quite a few heel and toe strikes), so I just slowed it down to 75% with the driver and focused on path.  Hit some decent 200-yard baby-fades with that swing (also a bunch of my "on-course" pushes).   A4 here felt a bit abbreviated, but it looks OK on the video (feel was probably because it was not a full-speed swing):   Club is in-line with the hands at A6 (took me a damn month to be able to do this with the driver, but...it's getting more and more consistent):   Impact for completeness:   Good A8 here for the driver (again, I say "really good" only in terms of the swing path I've been working towards):   Overall, I think it was a good night of work on swing path, considering how I was feeling.   As for the clubface control drill: I really need to find a way to put something downrange (or start going to a different range to work on that piece).  Without a visual reference, the open/closed clubface positions are way too exaggerated.  I'm probably still working on the skill (the "twist"), but not as productively as I could be.  This might be the piece that prompts me to buy a small net for the backyard.   Summary / Next Steps I'm hoping to get one more practice session in this week before my trip to work with @iacas on Saturday.  Based on my slow progress to date, unless that session is some sort of cosmic breakthrough, I don't think I'm going to be ready to add any more drills or pieces to work on yet.  If I tried to add another swing thought on either the backswing or downswing, I'm pretty sure it'd mess up one of my current priorities.  Especially since I've only cracked the surface of the clubface control drill. We'll see.  I suppose if I were to focus on getting into a better position at A4, I could work that into the backswing drills I've been doing...or something similar.  
    • Definitely.  Possibly even slightly simpler with a chipper because it's already designed for that, likely more upright than a 9 iron etc. :)
  • TST Blog Entries

  • Images

  • Today's Birthdays

    1. chriswuk
      chriswuk
      (25 years old)
    2. Gero
      Gero
      (73 years old)
    3. SUPGolfer
      SUPGolfer
      (46 years old)
  • Blog Entries