What separates a great golfer from a poor golfer?

Golf is a sport that is played by many but mastered by few. You might ask what separates a great golfer from a poor golfer. The good and bad news is that this question is intriguing enough that scientists wonder about this too. There are several studies that investigate swing characteristics that differentiate professional/lowhandicap (tour/0-7) golfers from high-handicap (15+) golfers.

Here is some of what they found: (assuming a right-handed golfer):

• At the top of the backswing, professionals had greater trunk rotation and their left (lead arm) was further across the body (greater horizontal adduction).

• At ball contact, professional golfers again had greater trunk rotation. They also displayed a straighter left (lead) elbow and greater wrist ‘uncocking’ (ulnar deviation).

This might suggest that flexibility in the shoulders, spine and hips could be key to becoming a more effective golfer. In addition to range of motion, scientists looked at the sequence in which golfers of different skill levels reached maximal velocity during the swing.

They found that professional golfers exhibit higher velocity in the downswing and more efficient sequencing of movement between the peak of backswing and ball contact. Professional golfers are faster at pulling their arms down toward their trunk and clearing their hips, while using late wrist action (uncocking or ulnar deviation), just prior to ball contact. High handicap golfers differ in that they are slower to bring the arms toward the trunk and have much earlier elbow and wrist movement. Hip and shoulder separation is a key component that allows for a proper swing sequence, and efficient transfer of energy from the trunk, arms, and club to the ball.

In golf, this separation has been coined the “X-factor.” All of this would suggest that to improve your game, a good starting point might be to improve flexibility of hip rotation, thoracic spine rotation and left (or lead) shoulder horizontal adduction (cross body). This would be a necessary first step to achieving a greater X-factor. Other keys would be to maintain a more extended (straighter) left/lead elbow and to maintain a cocked wrist with late ulnar deviation just prior to ball contact.

If flexibility is insufficient and swing sequence/mechanics are inefficient, then the shoulders and hips will move closer to in-parallel. This requires greater torque from the trunk and shoulders closer to ball contact to get any distance. In turn, there will be increased strain on the body (which is one reason low back pain is common in golf). Improving core strength and control will both benefit performance and help prevent injuries in instances where swing mechanics falter.

Below is a diagram of the X-factor and examples of exercises to increase trunk mobility and core stability. Will all of that in mind, go improve your X-factor, hip/shoulder flexibility, core strength, swing sequence and score! If you need help along the way, let us know. (763-519-7900)

Most of all, have a good time.

Cheers!