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The 3 most important anatomical rotary centers of the body in the golf swing are your Hips, Thoracic spine (mid back) and your shoulders.

  1. Seated Trunk Rotation

  2. Pelvic Rotation Test

  3. Hip Internal Rotation Test

  4. Shoulder External Rotation 90/90 Test

 

Videos have verbal instructions but if you prefer to read, captions are below each video.

1. The seated Trunk Rotation test:

 

 

 

 

 

 

 

 

 

 

 

Place two clubs or shafts on the ground to form 45-degree angles, serving asmeasurement markers for rotation. Get in a seated posture with knees and feet together, maintaining an upright posture. Extend your arms out in a "W" shape, supporting a bar placed on your shoulders. Rotate your thorax to the right and left as far as you can trying to get as much range of motion as possible!

Attempt to surpass the 45-degree range or position of the club on both sides during the rotation.

 

Make sure you aren't moving using your shoulders or shoulder blades to get to the club. Instead ensure you are performing the movement by your mid spine or thoracic spine towards the club. 

The key to getting out of back pain and playing better golf is improving and maintaining motion through the 12 thoracic vertebrae! 

 

73.2% of 1254 amateurs studied by TPI demonstrated seated trunk rotation greater than 51 degrees, whereas 90.4% of PGA pros. Thats a BIG statistically significant difference!
 

2. Pelvic Rotation Test:

 

 

 

 

 

 

 

 

 

 

 

Assume a normal five-iron posture and cross your arms over your chest. Keep your feet approximately shoulder-width apart. Once in position, focus on not moving your upper body while attempting to rotate your lower body (from the belt and below) back and forth. Pay attention to any movement in your shoulders or excessive lateral motion of your pelvis instead of rotation. Your movement should resemble doing the twist without involving your shoulders.

 

Test the rotation in both directions, ensuring you monitor the fluidity of motion in your pelvis to the right and left. This smoothness is important in identifying potential issues in your golf swing. A proper Pelvic Rotation Test should result in no motion above your waistline, with only your pelvis rotating.

 

A FAIL is if you can't keep your body still above the navel. It's acceptable for your legs and knees to have slight movement alongside your pelvis. 

You also FAIL if there is excessive bending and straightening of your knees during the test

3. Hip Internal Rotation Assessment

 

 

 

 

 

 

 

 

 

 

 

 

This test measures your internal rotation of your hips. This motion is vital to a healthy efficient golf swing as this is how you properly load your trail hip in the backswing and how you clear your hip on the downswing. Without motion here, a host of swing characteristics like swaying, sliding and early extension can occur. Most amateurs have less than 45 degrees of hip internal rotation. Whereas the PGA Tour average is 60 degrees in both directions. Additionally, be sure to observe and record any significant differences between your left and right sides. 

 

To perform this test, sit up tall with your back not in contact with the chair. Keep your knees at 90 degrees hip width apart. Rotate outward into hip internal rotation. Hold for a second when you go as far as you are able. Avoid compensations like leaning your trunk or lifting your butt up off the chair. The goal is to rotate to 45 degrees or greater. To pass the test your shin has to make it to a 45 degree angle or greater. The video clearly shows this. Repeat on both sides.


 

4.-Shoulder External Rotation Test:

 

 

Stand upright and extend your right arm to the side, with your elbow flexed at a 90-degree angle and your shoulder abducted at a 90-degree angle. Rotate your shoulder externally by lifting your hand upward, ensuring that your back doesn't arch backward. Avoid any pain or discomfort during the test. Failure to rotate to the same angle as your spine indicates limitations in external rotation. To pass the test, reach a position where your forearm aligns with the spinal angle or is straight up and down, indicating 90 degrees of rotation. Repeat the test on the opposite side. Perform the test again, but this time assume a 5-iron posture. Raise your elbow and arm to the 90/90 position and rotate your hand externally. If you are unable to rotate your shoulder as far as you did in the upright position, it indicates a stability issue or weakness in external rotation and you need a shoulder stability program ASAP!

 

Only 56% of 18,548 amateurs studied by TPI demonstrated greater than 100 degrees of right shoulder external rotation, whereas 87.5% of 40 PGA pros did. THAT’S a huge statistical difference!

Thank you for participating in the home assessment! Email me your results and let's get started on taking your golf game and fitness to new Heights!

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