Unlocking Your Swing Installment 2: C-Posture

In last week's installment of Unlocking Your Swing, we discussed S-Posture and the impact it potentially has on your golf swing. Arching your back excessively in the golf swing isn't good for long-term durability. It's also important to avoid rounding the back, which we deem C-Posture. The picture below depicts the two postures that we're trying to avoid at all costs.

To quickly review, here are the main reasons why golf posture could make or break your swing.

  • Posture is static, therefore it's easy to manipulate. 
  • The golf swing requires a stable and strong hip hinge, which allows you to express optimal accuracy and power.  If you can't get into a solid hinge, your golf posture is already facing compensation to some degree.
  • Poor posture will inhibit spinal rotation, making it much tougher to maintain good dynamic mechanics throughout the swing. This will be detrimental to your performance and joint health overtime.

C-Posture is defined as both the shoulders and upper back (thoracic spine) slumped forward at address. There is a significant curve from the tailbone to the back of the neck, which resembles the letter "C".

With C-Posture, there are two primary limitations, restricted thoracic spine mobility and poor posterior weight shift of the hips. Both of these limitations prevent the upper back from extending when setting up, which directly lead to this rounded posture.

The lack of thoracic spine mobility will significantly limit rotation, making it difficult to have a solid backswing. The absence of adequate range of motion will impact your ability to hit the ball accurately and decrease your driving distance... not exactly ideal if you're trying to take your game to the next level.

Below are four great drills that will help improve your ability to extend the upper back, which will help keep a more upright torso during your swing. If you have trouble "feeling" these exercises, you simply cannot control motion at your thoracic spine, and/or scapula.

Thoracic spine mobilization drills

Row Variations for Improved Posture

While rowing variations might not necessarily improve thoracic mobility directly, they're a great drill that will teach optimal torso position. If the torso is in a less-than-optimal position, the scapula can't move across the rib cage properly. The landmine row also closely resembles optimal golf posture, which helps create an "aha" moment for folks stuck in C-Posture.

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