Ava Romero
Golf is a game of precision and angles. Correct posture is the foundation of a golfer's swing, and it's important to get it right whether you're on the tee, in the rough, or on the green. The golf swing is essentially a turning motion around a central column—that central column being your spine. The better the position and angle of your spine, the better your swing will be. So, how can golfers check their posture? There are several methods, including drills, using mirrors and video cameras, and tools such as Swing Align, which help golfers understand their body's spine angle and improve their posture.
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What You'll Learn
Spine angle and tilt
To achieve the correct spine angle, set your feet about shoulder-width apart for an iron shot, and slightly wider for a driver. Your knees should be slightly flexed, and your weight should be balanced on the balls of your feet. Your spine angle is influenced by the shape of your spine from your hips to your neck, and the side angle of your hand positioning. The more you flex your knees, the more you will need to bend your upper body forward.
When viewed from the front, your spine angle should be tilted back, generally between 5-15 degrees depending on the club—more for your driver and less for your irons. Your shoulders should never be level when viewed from the front, with your front shoulder slightly up and your trailing shoulder slightly down. This slight spine tilt puts your body in the ideal position to turn away from the ball without collapsing forward or sliding away from it.
When looking at posture from behind the golfer, down the line of the target, the spine angle should be bent over at approximately 35-40 degrees. This will provide plenty of room for your shoulders to rotate down, in and around to help you take the club away on the proper plane.
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Shoulder and head position
The shoulder and head position are crucial to achieving a good golf posture and, ultimately, a great swing. When setting up, your chest should point down towards the golf ball, with your shoulders down, relaxed, and still. During the backswing, your left shoulder should tilt downward, keeping your body on the correct angle. This can be practised in front of a mirror: set up in your golf posture with a club across your chest. Check whether your left shoulder is pointed towards the ground or if the club is more parallel to the ground. If your shoulders are more parallel to the ground, you have a flat shoulder plane.
To maintain balance during the swing, golfers need to incorporate a side bend or shoulder tilt. Without this, golfers are likely to lose their inclination to the ground, leading to inconsistent swings and poor ball contact. On the downswing, your right shoulder takes over, ensuring your body stays in position to hit the ball consistently.
Head movement is also important to consider. It is beneficial to keep the upper swing centre stationary, near its address-position location, throughout the backswing and downswing. This can be achieved by ensuring that the left side of the head does not move ahead of the target during the downswing. It is also acceptable to allow the head to swivel horizontally away from the target during the backswing, as this allows for a full shoulder turn without the left shoulder bumping against the chin.
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Hip and knee bend
The hip and knee bend is an important aspect of a golfer's posture. It is a key part of setting up your stance and can impact the efficiency and effectiveness of your swing.
A good golf posture is the foundation for your swing. It is a turning motion around a central column—your spine. The hip bend is an angle, and the knee bend is another angle. When you swing, these angles change. The hip bend is particularly important as it is the hinge that sets the angle for your club position.
The amount of knee bend at address is determined by your physique and balance. It is important to find a natural balance point for your knee bend, which will allow you to maintain balance, stability, and power throughout the swing. You should bend your knees slightly, ensuring they are flexed but not excessively bent. This lowers your body's centre of gravity, facilitating a more athletic stance and better weight transfer during the swing.
Too much knee bend can cause your weight to shift towards the back of your feet, and can also restrict hip rotation and cause imbalance. Conversely, insufficient knee bend can move your weight towards your toes and limit rotation and weight transfer, resulting in a loss of power and distance.
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Weight distribution
The standard golf swing calls for weight to be equally distributed along both feet. This applies regardless of where the ball is located in the stance (forward, back, or middle). However, there are exceptions to this rule. For instance, to promote trapping the ball, a golfer may want to position their weight towards their front (left) foot, which will increase the shaft lean of the club. Conversely, moving the weight backward will modify the shaft lean in the opposite direction, increasing the loft of the club and promoting higher ball flights.
Weight can also be distributed differently inside the feet. It can be level between the back and front of the feet, towards the toes, or towards the heels. A level weight distribution sees weight equally distributed across the entire surface of the feet. This is the default position for a golf swing and can be applied to most normal situations. However, if a golfer's weight is towards their toes at address, they may hit the toe of the clubface rather than the sweet spot, causing the ball to go right of the target. Distributing weight towards the back of the feet can lead to instability and a higher risk of producing a shank shot.
To master weight distribution, golfers can practice a simple drill to determine the proper feel of their weight distribution during their swing. This involves keeping the weight distributed on the inside of the arches during the swing. By controlling weight distribution, golfers can improve their consistency and lower their scores.
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Alignment
Foot Alignment
When setting up your stance, your feet should be aligned parallel to your target line. For a right-handed golfer, this means your feet are aimed just to the left of your target line. An alignment stick can be pointed down your target line to help with this.
Spine Alignment
The correct spine tilt is essential for a good golf swing. Your spine should be tilted slightly to the right, allowing your right hand to easily reach the club without bending. This slight tilt will angle your front shoulder slightly up and your trailing shoulder down. Your sternum should feel angled at your front knee.
Hip and Shoulder Alignment
To achieve the correct posture, bend your knees and hips so that your lower back feels concave from the DTL perspective. Your upper back will feel less rigid, and your arms will hang naturally below your shoulders. When viewed from the side, your hips and shoulders should be in line.
Weight Alignment
Place an alignment stick under the arches of your feet to check your weight distribution. Ideally, your weight should be evenly distributed across your feet. If it is not, adjust your knee bend, hip bend, or spine orientation.
Clubface Alignment
The clubface should be pointed where you want the ball to go. This is known as the target line.
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Frequently asked questions
A quick drill to check your posture is to stand up straight and let your arms hang down naturally by your sides, then clap them together. You should grip the club where your hands meet. This ensures your club position is aligned with your body.
A common mistake is to hunch over and reach out for the ball with your arms. Your arms should hang down naturally. Another mistake is to over-bend your knees.
Good posture is the foundation for your swing. It can help you hit the clubface square at impact and improve your accuracy and power.
