So how do we get good spinal position in our setup? From a psychological perspective, that is good posture. We have to get good posture in life to get good posture in our golf setup.
Swing Posture in Set-Up
A simple way to understand good posture is to get your body symmetrical. Your head should be in the middle of your shoulders. Your shoulders should be level. You hips should be level, check your hip pocket levels, and your feet should be pointing forward with your arms at your side. From side-on, your ears should be over your shoulders, your shoulders should be in line with your hips and body weight should be midway through the arch of your foot.
A Simple Exercise to Get the Proper Posture
A simple exercise to get your body back into good postural position, so you get into a good spinal position, is just using a tennis ball. A lot of Tour players use a Spiky Ball. We put the ball in between the balls of our feet and we just feel that midline first.
- The chin goes through the breastbone, the breastbone goes through the belt buckle and we have our midline so we know where our body is.
- We then take a small finger and place it at the side of our hip, so that the shoulders are now level, the hands are along the midline, and then we squeeze in.
- That brings the shoulders down and back and then we lift our toes. Straightaway you will actually start to feel some of these postural muscles working.
We feel it through the inside thighs, the lower tummy, a little through the lower back, in between the shoulder blades and through the triceps. That gets you into a good postural position so that your spine can get into a good position when you set up.