The Mechanics of a Golf Swing: Score Lower & Hit Further
Originally invented over 500 years ago in Scotland, the game of golf remains one of the most popular sports in the United States with an estimated 28 million golfers. In 2015, there was a 2% rise in the number of rounds played over previous years with an estimated 2.2 million people hitting the links. In addition to playing the game, golf spectator and television viewership were also up. According to Pete Bevacqua, CEO of the PGA of America, the current state of golf is “overwhelmingly positive.” The enthusiasm behind the sport has resulted in a huge economic boom with $24.3 billion being spent in equipment and fees per year.
New technology and advancements to equipment that help balls fly further or drivers that send balls straighter should have lowered the average golf score. Other sports have seen this typical correlation with water-wicking swimsuits that decrease race times or aerodynamic running gear and shoes that propel runners on a track. The National Golf Foundation found the average golf score remains at 100, as it has for decades. However, when polled many golfers think their scores are getting better – an assumption the golf industry has capitalized on by rolling out more technologically advanced gear and equipment. The question remains – why are scores not improving? Could player body limitations play a greater role than initially thought? While golf has traditionally been considered a mild intensity activity or a non-athletic sport, the reality is that golfers achieve 90% of their peak muscular activity when driving a ball. This is the same exertion as a four rep maximum bench press and puts golf on the same physical exertion level as football and hockey.
Movement experts have concluded that there is not a single “best” swing. Instead each person needs to tailor their swing on their size, shape, age, and fitness level. Due to this, there are an infinite number of swing styles, but there is a most efficient type of swing for each player. On the golf course the physical exertion is repetitive. In a single game, a golfer will swing their club every five to ten minutes while playing 18 holes. This equates to a “violent” exertion of force up to 50 times a game. On the driving range the stress is only compounded by a golfer hitting between 80-100 balls per half hour. That equates to almost two hundred hits over the course of one two-hour practice session.
There are several common swing faults which include golfers who go “over-the-top”. This mistake is the most common in high handicap golfers. This mistake is a result of weakness in the core, glute trail leg, and leg hip stability. In addition, poor hip and low back mobility compound the problem. As a result of these weaknesses, the golfer may rely on their upper body instead of their lower body when starting a swing. This fault will cause a loss of power and poor control which results in a pull or slice.
Next, the reverse spine angle in the set up – which refers to the position that your hips and pelvis are in relative to you upper back and head – will cause inconsistent ball striking and could lead to an injury. In fact, this is the number one cause of back pain in golfers. The cause of this poor set up is a limited pelvis/ torso separation, shortened lateral muscles, a weak core, and a decrease internal rotation right hip. To fix this problem look at your posture in the mirror and make sure your spine angle is pointing away from the target.
Finally, the second most common cause of back pain in golf is the result of the S-Posture. This is caused by a player creating too much arch in their lower back by sticking their tailbone out in the setup position. The excessive curvature puts an extreme amount of stress on the muscles in the lower back. In addition to just poor position at the setup, this position is caused by a weakness of the core and tight hip flexors. It also an indicator of muscle imbalances caused by prolonged static postures such as sitting in a chair all day. To fix the S-Posture a golfer must learn how to get into a neutral pelvic posture and stabilize the core muscles.
Despite what critics may say golf is an athletic event that takes a toll on a player’s body. In order to prevent injury it is important to get your swing evaluated and make sure it is the most efficient for your athletic level and body type. Doing this will help to prevent injury and may improve your golf game!
