, , , ,

GET WIDE FOR A BETTER SETUP POSTURE

[et_pb_section admin_label=”section” transparent_background=”off” allow_player_pause=”off” inner_shadow=”off” parallax=”off” parallax_method=”off” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_row admin_label=”row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”||0px|” padding_mobile=”off” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” column_padding_mobile=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_line_height=”1.8em” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]

My friends at California Golf and News asked me to write an article for their November 2012 issue, so with the help of my friend Matt Viguerie, Head Golf Professional at Mission Viejo Country Club, we put this together.

Get Wide for a Better Set Up Posture

Have you ever heard of the concept “free arms lead to a full extension?” Ever watch Rory blast a 320-yard drive? His upper body and arms look relaxed while he’s swinging the club 130 miles per hour. But rest assured, his internal muscles are firing as he keeps his driver on plane and square through impact. AWESOME power. WIDE shoulders. PERFECT posture.

We in the fitness world believe that when someone engages their core (contracts their internal abdominal muscles), he or she will better stabilize their spine which is the first step in establishing a better base for their shoulders/arms and hips/legs to move with efficiency. With efficient movement, golfers are far more likely to set up with good posture and reach full extension – and really generate some serious power.

With efficient movement, golfers are far more likely to set up with good posture and reach full extension – and really generate some serious power.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”||0px|” padding_mobile=”off” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” parallax_2=”off” parallax_method_2=”off” column_padding_mobile=”on”][et_pb_column type=”2_3″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_line_height=”1.8em” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]

All golf instructors drive home how bad a rounded back or “C-Posture” at address  because this set-up promotes loss of posture/spine angle, and can lead to scooping and fat shots.

This is considered a “C-Posture” at address. Notice how the spine is rounded, which can cause many swing faults going into backswing and impact.

[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” src=”http://roykhouryfitness.com/wp-content/uploads/2012/11/C-Posture-1.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”fade_in” sticky=”off” align=”left” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”||0px|” padding_mobile=”off” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” parallax_2=”off” parallax_method_2=”off” column_padding_mobile=”on”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” src=”http://roykhouryfitness.com/wp-content/uploads/2012/11/Neutral-Posture.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”fade_in” sticky=”off” align=”left” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid” /][/et_pb_column][et_pb_column type=”2_3″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_line_height=”1.8em” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]

Notice the flat spine at address and how the shoulders are positioned as opposed to the above “C-Posture” photo above

In the gym I promote BEING WIDE as a useful concept with any and all upper body strength movements.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”||0px|” padding_mobile=”off” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” column_padding_mobile=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_line_height=”1.8em”]

Practice properly setting your shoulder blades back when you do “push” drills like push-ups or “pulling” drills like pull-ups. I also recommend drills like “farmer’s carries” as it is a total body movement that promote good shoulder stability, core engagement, and sound posture while moving primarily from the lower body.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”||0px|” padding_mobile=”off” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” parallax_2=”off” parallax_method_2=”off” column_padding_mobile=”on”][et_pb_column type=”2_3″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_line_height=”1.8em” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]

Farmer Carry is a golf fitness drill used to promote a tall neutral spine and good stable shoulder position. This spine and shoulder position lends itself well to setting up to the golf ball.

Photo 3- Farmer Carry (side view)

[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” src=”http://roykhouryfitness.com/wp-content/uploads/2012/11/Farmer-Walk-Start.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”fade_in” sticky=”off” align=”left” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid” /][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_line_height=”1.8em” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]

Caption- Remember to get your shoulder into that Wide Position as you carry your weight. This drill is all about core engagement, balance, and shoulder stability. Try to walk tall as if you were not holding a weight in 1 hand. If you tilt or can’t Stay Wide through your shoulders then go lighter. Try 30-50 steps in each arm

Matt Viguerie, PGA Head Pro from Mission Viejo Country Club agrees that setup posture and shoulder blade positioning dictates a lot in terms of accuracy in your golf swing. He says, 
“If you setup with too much curve in your spine (C-Posture) your swing plane will be off and it will create timing issues. Roy’s advice of Getting Wide, and his drills help reinforce ideal spine posture.”

[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]