Glutes and the Golf Swing A Brief Introduction to Golf Biomechanics and How Training Your Glutes and Pelvic Rotators Can Prevent Injury and Improve Performance By Drew Tanner, Director of Fitness The National Golf Club of Kansas City The golf swing is easily the most biomechanically complicated athletic movement. To be successful it requires every single joint and muscle group working together in perfect, precise sequence. Many doctors, physical therapists, sports psychologists, chiropractors and performance coaches have made careers focusing only on helping golfers improve their game.
The reason for this golf specialist industry boom is simple. First, the golf swing is an incredibly unnatural motion for the human body. In order to get into the proper positions necessary to perform the movement, a golfer must manipulate their body position pretty drastically. The above photo breaks down all of the different joint movements of the backswing, just one of many phases of the golf swing. There is clearly a lot going on here and this diagram highlights the challenge golf professionals face in understanding the biomechanics of the body as it relates to the game. Most golfers play only as a hobby and do little away from the game to prepare the body for the required movement. Due to the sheer number of individual structures in the body, even individuals who appear to be aesthetically fit are bound to have several areas of
immobility, instability and weakness that will negatively affect the golf swing. These issues can manifest themselves in both poor performance and physical pain. Second is the sheer number of people who play the game. In 2014 it was estimated that there are 25 million people in the U.S. who consider themselves to be, at the very least, casual golfers. The final factor is the high risk age group that comprises the golf population. Recent surveys place the average age of the U.S. golfer somewhere around 54 years old. A lack of understanding of proper mechanics combined with a large and aging population means that for golf specialists and medical professionals, business is pretty good. A great professional in any industry takes very complicated subject matter and makes it simple enough for the average individual to understand. Golf performance is no different. It is extremely valuable for golfers to have a rudimentary understanding of the biomechanical sequence of the golf swing. Possessing some knowledge about these actions can help the golfer to better communicate to the golf professional what aspects of their swing are affecting performance or even to identify and correct the root cause of an injury. The easiest way for the layman golfer to understand golf biomechanics is to break down the joints of the body into two categories: 1) Joints that are intended to be mobile, and 2) Joints that are intended to be stable.
MOBILE JOINTS
STABLE JOINTS
Ankle
Foot
Hip
Knee
Pelvis
Lumbar Spine
Thoracic Spine
Scapula
Shoulder
Elbow
Cervical Spine Wrist
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Mobility
Stability
If you were to list these segments in order (foot, ankle, knee, hip/pelvis, lumbar spine, etc.) you will start to see a pattern emerge of a joint that is intended to be stable during the golf swing, followed by a mobile joint, then stable, mobile, and so on. In the ideal golf swing, the torque generated by the mobile joints around the “fulcrum” of the stable joints is what generates the rotational power necessary to hit a golf ball far with very little effort. This is known as having an efficient kinematic sequence.
There are several factors that can negatively affect your kinematic sequence. One major factor is equipment. Clubs that are too long or too short can cause the body to change how it swings to compensate. Many golfers do not have their clubs properly fitted and thus have already set themselves up for an inefficient kinematic sequence. However, the most common factor in altering a proper kinematic sequence is imbalances in the joints themselves and the musculature surrounding these joints. When these imbalances occur, the body will again try to compensate, and will often do so by turning “stable joints” into “mobile joints.”
The number one reason given for an individual leaving the game of golf is injury. The number one injury causing people to leave the game is low back pain. In golf, low back pain occurs most often for one reason: a stable joint (the lumbar spine) is forced to become a mobile joint. The hip and pelvis are the joints intended to rotate the torso during the golf swing, NOT the lumbar spine. The root cause of this hitch in the kinematic sequence is a weakness or an inability to “activate” the glutes and hip rotators.
Many golf fans remember in 2015 when Tiger Woods, pictured above at the Farmers Insurance Open, had to withdraw from the tournament for “deactivated glutes.” Tiger said, “It’s just my glutes are shutting off. They don’t activate then it goes into my lower back.” Tiger was a laughing stock among fans and golf pundits for those comments, but that statement was incredibly valid. An individual may have strong glutes and hip rotators but may not have the ability to activate them, a way of saying that you are not getting the proper nerve impulses within the muscle and are not able to use these muscle when needed. This results in a loss of control and the body is unable to rotate the torso properly. Thus the lumbar spine is forced to try to fill in the missing space in the kinematic sequence. The result is the pelvis staying stationary while the lumbar spine hyper-rotates, causing pain in the sacroiliac joint (where your spine and pelvis connect) and between the individual lumbar vertebrae themselves. Weak glutes and hip rotators have a negative effect on golf performance as well as increasing the risk of injury. In addition to rotation and hip extension, the glutes and hip rotators serve to stabilize the hip and pelvis. The pelvic bowl is the location of an individual’s center of gravity. Without this stability, the golfer cannot balance properly. 2
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Gluteus Medius
Gluteus Minimus
Gluteus Maximus
Pelvic stabilization is necessary for balance during the golf swing, and pelvic rotation is needed to transfer the force generated by the glutes to the torso.
Piriformis
Furthermore, the glutes are the primary muscle responsible for generating ground force production, or how well a golfer applies force into the ground to generate power. Thus, individuals with weak glutes and hip rotators will experience a tangible loss of power, control and balance. The posterior muscles of the hip and pelvis, pictured above, are all imperative to the golf swing. The gluteus maximus is the largest muscle and is capable of generating the most power through hip extension. Understanding power generated by hip extension is best demonstrated in the sport of Olympic Weightlifting. In the image above, the
Hip Extension Hip Flexion
Olympic Weightlifting athlete begins in hip flexion and is bent over at the waist with his chest forward and over the bar. In this position the muscles of the hamstrings, glutes and low back (also known as the posterior chain) are taut. This tension is the stored energy needed for an explosive movement. Then, in the second image the athlete uses the stored energy in the posterior chain and has aggressively extended his hips forward. While there are many muscles helping to power this movement, the primary mover is the gluteus maximus. The gluteus medius, gluteus minimus and piriformis are needed for the stabilization and rotation of the pelvis.
The picture above illustrates this action very well. On the left side of the image the golfer is in his backswing. Anatomically he is in hip flexion with right pelvic rotation. This means that the posterior chain is taut similar to our Olympic Weightlifting athlete so the glutes are ready to apply force into the ground and generate explosive hip extension. The rotational muscles of the pelvis are also taut as they rotate right in the backswing and are ready to transfer and augment energy from the explosive extension of the hips. As the golfer begins the downswing on the right half of the image, notice the arrow highlighting the rotation of the pelvis to the left, powered by the glute extending the hip of the right leg, or trail leg. The energy and weight shifts from the trail leg to the left leg, or lead leg. If the golfer is able to maintain the proper mechanical sequence of the joints involved in the golf swing (stable, mobile, stable, mobile), then this golfer is going to generate an efficient and powerful swing at impact. Another benefit of improving strength and activation of the glutes and hip rotators is improved hip mobility. Many people incorrectly assume that mobility and flexibility are the same. Flexibility deals with the ability to lengthen muscles, tendons and fascia. Mobility deals with the ability to move a joint. While they are certainly interrelated, they are not one and the same. Improving strength of these muscles can improve the range of motion of the 3
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pelvis through greater control and the ability to force the joint into a higher range of motion position.
the hips extended ensuring that his swing generates maximum rotation and power.
To summarize all of this information, it is best to take a look at the golfer who is considered to be the poster child for glute and hip rotator strength, activation and hip mobility: Rory McIlroy is considered to have the “fastest hips on tour.” Rory is listed on the PGA website at 5’9’’ and 161 pounds. As with all professional athletes, subtract 2 inches and 15 pounds and you will have their real height and weight. How is it that a possible 5’7’’ individual who only weighs around 150 pounds consistently hits a golf ball 350 yards? The answer is strong glutes and hip rotators, the ability to activate those muscle when needed to apply force into the ground and the mobility to generate the rotational force needed to absolutely crush a golf ball.
So how did Rory become this strong? Like every great golfer, he did not do it on his own. He began working with Dr. Steve McGregor, an exercise physiologist and Titleist Performance Institute Certified Fitness Professional. Like many younger, talented golfers Rory’s issue was not under-rotation of the pelvis, but rather over-rotation. His glutes could not control or decelerate his hips. This can also lead to an injury, but more often leads to inconsistency and an excessive draw in ball flight.
Let’s take a look at Rory’s golf swing. Notice in his downswing on the 3rd figure from the left in the top photo that his hips are already extending and squaring up to his target before the club is even parallel to the ground. The glute of his trail leg is applying force into the ground and using it as leverage to extend the hip and rotate the pelvis. This is generating a massive amount of rotational force. Then his hips seem to stop and the force generated from the hip extension and pelvic rotation transfers to the torso, arms and club. Finally, he follows through square to his target, completely balanced, with
They went to work correcting the problem. Initially Rory had poor core and hip stability. He had difficulty balancing and controlling himself. So, as with all wellorganized and purposeful training programs, they began a month to month progression that initially focused on stability, flexibility, control and activation. “The main outcome was to allow Rory to practice as often as he could,” said Dr. McGregor in a 2016 interview with The London Telegraph. “That was what was restricted initially and once we addressed that, it allowed him to do more technical practice. That’s what allowed him to become a better player and also give him longevity.”
As these problems corrected themselves, they began to progress into more traditional strength movements, and then power. Rory spoke about how other golfers view his training. “I sometimes get questioned about the stuff I do in the gym by golfers who don’t know any better,” he said. “I just have to say- look at who I was and where I was as a golfer in 2010. I started training in September 2010 and look at me now. Since I’ve started training, I’ve won 4 majors and got to world number 1. So it can only help.” 4
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Testing Your Activation, Strength and Stability Testing the activation, strength and stability of your glutes and hip stabilizers is actually quite easy. Using a Single Leg Glute Bridge Test, one of the 16 tests from the Titleist Performance Institute movement screen, you can determine all three.
Do not do any kind or warm up prior to this test, as we are trying to determine your glutes’ ability to activate on command. Lay down on your back. Your feet and back are flat on the ground with your knees at a 90-degree angle. Reach your arms straight up to the ceiling with your palms together. Extend the left leg off the ground. Your knees should still be pressed together and your thighs should be parallel to each other.
Then, placing even weight across the right foot, bridge your hips into the air, performing a single leg glute bridge. Your hips should remain fully extended and level, while your thighs remain parallel and your knees remain pressed together. It should have an appearance that you are in a straight line from your shoulders to your heel. Hold this position for 10 seconds. Have someone observe you or take a picture of you from the side so you can see what you look like and accurately score yourself.
In the top picture the test is performed with the hips fully extended and level, knees and thighs together, with the appearance of being in a straight line from the shoulder to the heel. The bottom picture depicts an inability to fully extend the hips. Notice that the left hip (with the leg extended) is raised up slightly above the right, so the hips are not level and extended leg is not parallel to the thigh of the down leg. The inability to fully extend the hip is another sign of glute weakness and an inability to keep the hips level is a sign of weakness in the hip rotators. Both are signs of poor hip stability. If you experience any severe cramping in the hamstring, stop the test immediately. This is a sign of severe glute weakness and there is no need to continue. If you cannot extend your hips all the way but are able to hold them up for 10 seconds, or if you are able to perform the movement but “feel the burn� in your hamstring more than your glute, then this is a sign of weakness and poor activation of the leg performing the work. If you feel the majority of the work taking place in the glute as opposed to the hamstring, and you are able to maintain the proper position with the hips level for 10 seconds, then you are strong and are able to activate the glute properly. Repeat the test on the left leg and record the results using the chart provided on the next page. It is very common to have one leg stronger than the other, particularly in your dominant versus your non-dominant leg. 5
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ment, then add repetitions or sets to the exercise, or progress to adding a more difficult exercise.
Scoring Your Test Test Criteria
Right Leg Test
Left Leg Test
Cramping
Yes = 0 Total Score
Yes = 0 Total Score
(If yes total score is 0)
No = 1
No = 1
Feel in the Hamstring or Glute?
Hamstring = 0
Hamstring = 0
Glute = 1
Glute = 1
Ability to Fully Extend the Hip
Cannot Extend = 0
Cannot Extend = 0
Ability to Hold Position for 10 seconds
Cannot Hold = 0
Cannot Hold = 0
Opposite Hip Stays Even
Opposite Hip
Opposite Hip
Drops = 0
Drops = 0
For 10 Seconds
Hips Even = 1
Hips Even = 1
For more experienced individuals, this routine can also be a great warm-up to activate the glutes and protect the low back before you start playing golf. Activating before your round can improve power and control as well!
Glute Strength and Activation 1) The Glute Bridge – 1 Set of 10 Repetitions
Add Total Score (0-5):
Interpreting Your Score Score 0
Interpretation Severe glute and hip stabilizer weakness.
Lay on your back with your heels as close to your buttocks as you can get them. Spread your arms out wide so you have a good base of support.
No ability to activate.
1-2
Poor glute and hip stabilizer strength. Limited ability to activate.
3-4
Fair strength, stabilization and activation. May see an issue with 1 area only (ex. Good strength/activation but poor stabilization)
5
Excellent glute and hip strength, stability and activation.
Correcting the Problem The one good thing about having weak glutes is that it is incredibly easy to correct! Performing this simple routine developed by Dr. Tom House, an orthopedist and contributor to the Titleist Performance Institute, can improve glute activation, strength and stability after just a few sessions. As in all areas of fitness, this routine should be done in a progressive style based on what you are capable of doing. If you cramped during the test, some of these exercises will be difficult for you. Instead of going through the whole routine, follow the instructions on sets and repetitions detailed for those who need to modify. As you improve, redo the glute test. If you feel improve-
Push through your heels and slowly bridge up. It should take 2-3 seconds to reach your highest point. Force your hips as high as you can while actively squeezing your abs and glutes. Hold this position for 2 seconds and then slowly lower yourself down for a period of 2-3 seconds. Modification: If you cramped during the Glute Strength Test, then this should be the only movement you perform. Begin with 2 sets of 10 repetitions. When you are able to perform the movement well, progress to 3 sets of 10 repetitions. When you are able to retest without cramping and are able to perform the test for the 10 second duration, move on to the next exercise. 6
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2) Single Leg Glute Bridge – 1 Set of 10 Repetitions Each Side
force your hip into the air as high as you can and squeeze the glute and abs. Just like the test you want to be a strait line from your shoulder to your heel. It should take about 2 seconds to reach this position. Continue to squeeze and hold the hip in the air for about 2 seconds and then slowly lower yourself back down. Initially you may feel this in the hamstring more than the glute. As long as this feeling does not go beyond mild discomfort, that is perfectly fine. Modification: If you are having difficulty doing any aspect of this movement, start with only 5 repetitions. It is far better to do 5 quality repetitions than to do 10 poor ones. You can also make this movement easier or hard based on the position of your extended leg.
While it may appear similar, this movement is far easier than the Glute Test. First, keep your arms out wide to have a good base of support. Second, unlike the test, where force is applied evenly across the down foot, in this movement push through your heel only. Finally, you do not have to hold your knees together or have the extended leg parallel to the planted leg. Be sure to read the modifications to learn how to use your extended leg to adjust the resistance.
Begin on the ground with the arms extended, your left leg in the air and the right foot planted in the ground. Then, pushing through the heel of the down leg, slowly
As depicted in the top image, the lower your leg is to the ground, the more difficulty you will add. The higher you raise your leg into the air, as depicted in the bottom image, the easier the movement will be.
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Hip Rotator Strength and Activation
2) Side Lying Clams - 1 Set of 10 Each Side
1) Glute Bridge Hold With Hip Rotation (Single Side Squeeze) - 1 Set of 10 Each Side
This exercise isolates your hip rotators only. Begin by lying on your side with your heels tucked up toward your buttocks and your knees tucked up toward your chest.
Start by performing a glute bridge and hold the position with your hips as high as possible. Be sure to also squeeze your abs as tight as you can. While maintaining your hip height, actively squeeze your right glute only. Your right hip should raise into the air just a bit above the left. Hold the squeeze for 3 seconds and then release it but be sure to maintain your hip height. After 10 repetitions on your right side, let your buttocks down and rest for a few seconds, then bridge back up and repeat the exercise on the left glute. This is an important movement because this begins to give you the sensation of letting the glute rotate the hip. Modification: If you have difficulty maintaining your hip height for 10 repetitions or are progressing from doing glute bridges only, start with just 5 repetitions on each side. It is far more important to do 5 quality repetitions than to do 10 repetitions poorly.
Slowly raise your top leg into the air while forcing the hip forward and squeezing the glutes of the raised leg. Hold the squeeze for about 2 seconds. If you are properly forcing your hip forward, you may not have great range of motion but you are isolating the appropriate muscles. Do not let your hip rotate backward with your knee as depicted below.
DO
DON’T
In the image on the left, the hip is square to the wall. The knee is raised to the highest achievable range of motion in this position. Again, this ensures we are isolating our hip rotators. In the image on the right, the hip has rotated with the knee into an incorrect position. 8