Train to stop loss of posture

Loss of posture or loss of spine angle is a very common problem. This is also called early extension as the hips extend or move forward during the swing. Most bio-mechanical problems are caused either due to poor understanding of the method or a deficiency in the body to perform that particular movement. Do the following drills to prevent loss of posture.

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Stand against a wall after taking your posture (picture 1). Push your right glute into the wall while turning during the backswing (for right handed golfers) and start the downswing by pushing the left glute backwards while turning from the hips (picture 2 & 3).

Hold a shaft across your shoulders. After getting into a correct posture turn your shoulders as your would do in the backswing. Try to keep the shaft pointing to a spot on the ground approximately 4 feet in front of you. Make sure that the shaft is pointing to the same spot on the forward swing (picture 4 & 5).

Do the bridge test to check the strength of your glutes. The glutes along with the core are the most important muscles for golf. Lie on your back and fold your knees (picture 6 & 7). Lift your arms up in front of you and then left the right leg and extend it while lifting your back of the ground (picture 8). Hold this position for 15 seconds and then repeat with the other leg. If you are unable to hold this position or feel the thighs getting cramps, you have weak glutes and need to make them stronger to stop loss of posture.

(Grewal has coached several national champions and professionals apart from being coach of the Indian golf team for the Eisenhower Cup (World Cup) in 2008. He is currently the Director of National Golf Academy of India and CGA Hero Honda Golf Academy. If you have any queries get in touch with him at parexcellence@tribunemail.com)