If you aren’t already, stand up, and notice where your weight is on your feet. I bet you that you are on your mid-foot and/or toes. Don’t worry, this is normal, but not ideal if you want to be a better golfer or stay out of pain.
Now, try to lean forward completely on your toes. Ouch! That’s kicking in your quads and back. Then try to find 100% on your heels. That feels…weird. Off balance, but your quads and back is likely to relax.
What you’ve discovered is how weight distribution affects posture and muscle activation. As humans we tend to default to having our weight forward, which kicks in our back and quads (see the image below. Anterior tilt = weight on toes).
If we are stuck in this extended state, we are going to struggle to rotate. Our days out golfing are going to hurt instead of be enjoyable. Our ribs MUST be back in order for us to rotate (see THIS article for more info).
Our heels are a secret to unlocking our golf game. Heels will kick in hamstrings, glutes, and abs, which we all need in an effective swing. It will allow you to rotate freely while keeping you out of pain. This doesn’t mean you keep 100% of your weight in your heels as you swing so that you fall backwards. What I am describing is an even weight distribution, about 50% on your heels and 50% on your mid-foot.
Next time you hit the range or play a round, try this out! You can benefit enormously from just a simple change like this. At Sandhills Sports Performance, we specialize in helping clients find their heels and turn on the right muscles. If you would like to learn more, click HERE to sign up for a FREE complementary consultation with us!
Why All Golfers Must REACH
Do you feel that your backswing or follow through isn’t what it used to be? Are you unable to dissociate your pelvis from your hips? Does your swing feel stuck even after hours of practice? Those are just a few examples of symptoms of a stiff ribcage. A lot of humans, golfers included, have stiff ribcages that limit proper breathing mechanics. If you cannot breathe into your posterior mediastinum (your back ribs), your diaphragm cannot function optimally. To compensate, you will likely kick in your neck to assist you in pulling in air, further stiffening the muscles around your ribcage.
The secret is this: The posterior mediastinum can unlock your golf game. If you can breathe into it, you have the ability to rotate your thorax and thoracic spine freely. A good golf swing involves a posteriorly-rotated pelvis with the ribs back, which allows for optimal rotation. A free thorax will equal a smooth, controlled swing without mobility limitations. A stiff thorax will force you to compensate and use improper muscles such as your back to make up for a lack of mobility where it should be (in your thorax).
Reaching is absolutely one of the most necessary movements a golfer can have in their exercise program. Reaching activities bring down your ribcage to force air into your posterior mediastinum. A great example of this would be a Wall Supported Reach. Notice how her ribs are down and just her low back is on that wall, opening up her upper back to take in air.
Correct breathing is the key to everything. Good respiration during activity will involve a inhalation through the nose and full exhalation through the mouth. Every day at Sandhills Sports Performance, I have every client do at least one reaching activity. It keeps them healthy, feeling good, and fires up all the right muscles.