In recent years I have been working hard to understand the interaction between the lead arm and the upper torso (UT) during the golf swing and in particular during the transition and downswing portions of the movement. It is one thing to perform the research and understand the mechanics, but quite another to ensure the practical application of such knowledge. It is however, an important step to undertake in order to make such knowledge useful. As a consequence, with the assistance of other teaching professionals, I have been developing a series of coaching drills/exercises to take advantage of this knowledge – the practical application!
The image (left) by Anthony Ravielli from Ben Hogan’s Five Lessons supports what good golf instructors/players have intuitively known for some time. The image appears alongside this excerpt from page 19 of the famous book: “A golfer’s power is originated and generated by the movements of the body. This power is transferred from the player’s body to his arms and then to his hands. It multiplies itself enormously with every transfer, like a chain action in physics” (Ben Hogan and Herbert Warren Wind, 1957).
I have believed for quite some time now that the way in which the Lead Arm and Upper Torso move (that is, the actual shoulder joints!) with respect to one other, is critical in the golf swing. Following some preliminary research, I believe that I identified another stretch-shortening cycle (SSC) that may be as or even more important for the generation/transfer of energy from proximal to distal segments, ultimately leading to high hand and club head speeds. The first one, which is well known in the golf industry, is the X-Factor Stretch or the lead out of the lower body in the transition phase.
After investigating various methods to describe the movements of horizontal flexion-extension as well as flexion-extension of the Lead Arm, the method that I eventually selected is described in brief below. These data are now available as graphs in the latest version of the GBD software.
Shoulder horizontal flexion-extension
The stretch part of the movement occurs between the top of the backswing (TOB) when the minimum horizontal flexion angle between the two segments (arm and UT) is achieved. That is, the arm is squeezed closer to the chest, stretching all the structures on the posterior side of the lead shoulder. The next phase is one of horizontal extension as these posterior muscles contract to accelerate the arm past the UT. The timing sequence graph (below) shows the speed gain from the UT to the arm as a result of this action.
Obviously the graph above depicts a relatively good gain in speed from UT to arm, even if the sequence isn’t perfect (hips peak late). The challenges arise for the teaching professional when working in the practical situation when either the speed gain isn’t present or the actual sequence is not ideal e.g. the arm peaks too early. There are no simple answers of course in coaching, but good coaches know how to prioritize changes for their athletes. And it goes without saying that this issue is virtually impossible to work on without the use of a 3D system.
So, if do we need to change the sequence or the timing for greater efficiency or higher club head speed in our golfer/s, how do we go about eliciting this change? The next step is to determine the causative factor – it is usually a combination of issues relating to swing concept/technique, coordination (motor patterning) and/or physical restraints (muscular inflexibility or lack of strength). The weighting for each can often be teased out using a selection of biofeedback drills and physical screening tests. The subject of another article entirely!
Lead Arm Timing and Co-Ordination Drill
Here is one of the main drills that we use here at the Jim McLean Golf School at Doral to work on training the proper sequence and relationship between the Lead Arm and the Upper Torso - it involves the use of Theraband.
Attach the Theraband to a solid structure at approximately shoulder height. Begin by standing in golf posture holding the Theraband with both hands (this drill can also be completed by holding the Theraband with the left hand only – for right handed golfer) in a position with the arms that would represent the delivery position in the downswing (approximately horizontal to the ground). Then execute the following 4 movements slowly and in sequence:
- Shift or bump the hips (laterally) towards the target;
- Rotate the hips open;
- Rotate the Upper Torso open (this is the point where the lead arm will be squeezed against the chest);
- Finally pull down and through with the arms.
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| German National Team golfer Alex Matlari working indoors with Rob a couple of years ago on this very drill. |
Once these 4 movements can be completed independently of one other in the correct sequence, try blending them into a more fluid sequence. The next step – gradually increase the speed of the movement. Then make practice swings holding a club, but without a ball. Then finally add the ball. By controlling the speed of the movement throughout this process, you have a greater chance of correctly executing the new movement pattern. Remember, only the correctly performed repetitions count when it comes to ingraining a new motor pattern. Thus, practicing this coordination drill away from the tee can be very useful, making it easier to ‘pull out’ once the little white ball is placed in front of you.
