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Golf Conditioning Exercises That Can Correct Your Golf Posture, And Help You Hit Longer Drives

By Mark Tolle

Golf posture and your set up position is one of the first things that golf professionals look at when assessing your golf swing. They know that when you are in good posture, your potential to hit straighter and longer golf shots is much improved. However, maintaining a good set up is often times not a simple task. The first step in developing a golf conditioning program is implementing exercises to ensure a good golf posture.

The most common postural fault in the set up position is the C-posture. The C-posture is seen when your shoulders and upper back are hunched forward when addressing the ball. There can be many causes to this position but it is generally the result of a lack of mobility in the upper back (thoracic spine), tightness through the chest and shoulders, and weak or inhibited muscles. A physical assessment from a golf fitness professional will help identify the specific problem. I will discuss here how you can actually check yourself for this problem and make corrections.

In terms of your golf swing the problem with this type of posture is that it makes it difficult for you to rotate the shoulders fully, as well as maintain correct positions during the swing. A C-posture will never allow you to get the distance in you shots that you really desire.

Test yourself for a C-posture

Often times you will already know that you have a slumped position at setup. Either your friends have told you or your teaching professional is trying to get you to improve it. If you are unsure here are two simple tests you can do at home to help identify this set up fault.

  1. Stand with your back all the way up against a wall. Make sure your heels touch the wall, as well as your butt, shoulders, and head. Now if you are able to have everything touch the wall with minimal effort your have pretty good posture. If you relax and your shoulders slump and your head or upper back comes off the wall you have some muscle imbalances. However if you are unable to put your head straight back against the wall you have significant muscular imbalances.

  2. Another test that checks on muscle tightness through your lats is simple to perform. Lean up against the wall with your feet several inches away. This is similar position as if you are doing a wall squat. Slide down a little like a partial squat and make sure your entire back is against the wall. It is especially important to keep your low back flat on the wall. Then raise both arms straight up, keeping the elbows straight and try to touch the wall with your thumbs. If you are unable to touch the wall above your head or you elbows bend then you have tight lats.

Correct your C-posture with exercises

If you failed these tests, or your golf professional has told you to work on your posture, here are three exercises you can use now to start improving your golf swing.

  1. The first is called prone on elbows. Lie down on the floor on your stomach. Place your elbows up under your chest, so that you are propping yourself up. With your shoulders propped up and the rest of your body flat on the floor your spine should be curved into extension. Just relax in this position letting gravity do the work. You should feel like your shoulder blades are pinching together in this position. Then while keeping your elbows stationary rotate the forearms out at 45° angles. Stay in this position for one minute.

  2. The next exercise is a lat stretch while sitting on the floor. Sit down on the floor with your back up against a wall. Then bring in your feet toward you so your knees are point out and the soles of your feet are touching. Keep your feet as close to your body as possible. Then make sure your butt, low back, shoulders and head are touching the wall. This may be difficult but what is most important is that your butt and low back are touching the wall. Then take one arm and slowly slide it up the wall away from you body. You can hold a golf club in the opposite hand to help slide it up if you wish. When you slide the arm along the wall make sure your lower back does not come away from the wall. Hold it for three seconds and repeat five times. Then perform the arm slide on the opposite side. You may notice one arm is harder than the other.

  3. The last exercise is to help reposition the shoulder blades and upper back. Stand with your back up against a wall. Make sure your heels, butt, shoulders and head touch the wall. Again this may be difficult if you have poor posture, but do your best. Then place your arms against the wall. Slide them up just a little ways form your body and make sure the back of your hands are pressed against the wall. Then you squeeze your shoulder blades together. This squeeze movement should be down and back into the wall. Perform 20 repetitions in this position.

About the Author:

Mark Tolle is an Athletic Trainer, Certified Strength & Conditioning Specialist, TPI Certified Golf Fitness Instructor and President of Golf Fitness CHICAGO. He utilizes over 15 years of experience in sports medicine to enhance the performance of golfers at all levels. Visit his website at http://www.golffitnesschicago.com for additional information on improving your golf game.