One of the great things I learned while being trained by the Titleist Performance Institute was how to film a student’s golf swing and look for common golf swing characteristics that may be directly linked to problems with the student’s golf body. TPI calls them “The Big Twelve”, and they include the twelve most common golf swing characteristics. They don’t call them “flaws”, and you shouldn’t either.
One of the first golf swing characteristics I look for has to do with the student’s posture. I check this from the down-the-line view. A golfer’s posture can either be deemed an “S-Posture” or “C-Posture”.
S-Posture is a swing characteristic caused by the player creating too much arch in their lower back by sticking their tail bone out too much in the setup position. This excessive curvature in the lower back puts abnormally high stress on the muscles in the lower back and causes the abdominal muscles to relax. The deactivation of the core muscles can cause a loss of posture or reverse spine angle during the backswing. This, in turn, puts the lower body out of position on the downswing and will affect the swing’s kinematic sequence of motion.
You can actually stick your butt out at setup without arching your back if you just hinge from your hips and keep your spine in a neutral stable posture. This requires good core strength and proper stabilization in the lumbar spine. Golf instructors spent years teaching their students to stick their butts way out during the stance phase of the golf swing. It was a fundamental that was thought to lock the body into place and help maintain good golf posture. There was a major problem with this teaching: a lot of golfers started complaining of back pain. The high stress put on the lower back muscles puts added pressure on the back during the golf swing.
The S-Posture characteristic can also be caused by too much (anterior) pelvic tilt of the hips at address. In non-anatomical terms, this basically means you are sticking your butt out and tilting your pelvis and hips down toward the ground too much and creating a big arch in your lower back. Another cause of S-Posture comes from a misunderstanding of an athletic setup position. This is common in athletes who have played baseball, football, and basketball and were always taught to “break down” and look ready. This isn’t a bad thought, but you can still get into an athletic position by just hinging from the hips and flexing the knees.
If you feel you are falling victim to the S-Posture, either correct your setup with a correct hip hinge, or try these exercises to gain the proper strength and stability required to make a proper, injury-free golf swing.