Lower Body Efficiency in Golf

One of the “keys” to maximizing lower body efficiency is to put the lower body in a position where it can be successful.

By Dan Goldstein & Jeff Banaszak - Posted March 15, 2007

The ideal golf swing results from controlled, balanced rotation of the upper body over a fairly stable base of support or lower body.  The shoes and feet provide the connection to the ground while the knees and hips create the stability for upper body motion. 

One of the “keys” to maximizing lower body efficiency is to put the lower body in a position where it can be successful.  The low back is not designed for significant, repetitive rotational strain and therefore it is the knee and hip joints that are important for allowing controlled motion of the spine over the lower body.

Lower body efficiency is dependent on:

1. •Achieving a good address posture featuring a proper hip hinge and knee flex.
   

2. •The availability of strength, flexibility and endurance throughout the musculature of the lower body.
   

3. •Coordination of the lower body focusing on kinesthetic awareness specifically at the hips, knees and ankle/foot complex.
   

4. •Stability and controlled motion of the lumbar spine (low back).
   

5. •The quality of motion over a stable base of support (dynamic balance).
   

A great test to look quickly at lower body function during the golf swing is the Pelvic Rotation Test.  The Pelvic Rotation Test is completed by having the golfer starting in their address position therefore we can easily start by checking for proper hip hinge and knee flex.  The golfer is asked to rotate their pelvis independently of their upper torso to the right then the left.  Technology such as the Dynamic Balance System™-DBS™, a single axis force plate, can help us specifically track the motion allowing us to detect abnormal movement patterns and compensations. 

One such compensation is over-rotation of the pelvis and lower body.  Look at the two force plate graphs below to see just how this technology can pick-up these compensations and ultimately give the golf athlete the feedback they need to make changes.

 

                                               Well controlled right leg stability with hip rotation

 

                                       Excessive hip turn with lost of stability over the right leg and foot

By Jeffrey S. Banaszak, PT, CSCS and Daniel Goldstein, PT, OCS, SCS, ATC