Advances in technology have allowed just about everything in golf to be measured. This includes the 3-D imaging and motion analysis of the best golfers in the world and how their bodies move.
One stark contrast between the movements of amateur golfers and pros occurs in the downswing, says Karen Palacios-Jansen, a Golf Digest Certified Fitness Trainer and one of the Best in America. Citing data collected by Sportsbox AI, Jansen says pros typically have 35 to 45 percent of side bend in the downswing while amateurs are only bending between 15 and 25 percent. What is side bending? This through-swing image of Joaquin Niemann [above] should give you the proper visual (granted, he is at the extreme range).
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“The difference is big,” says Palacios-Jansen, who trains golfers at her CardioGolf Studio in Mooresville, North Carolina. “And in many cases of amateur side bend, it’s inconsistent or even in the wrong direction, meaning they side bend toward the target too early, leading to early extension or reverse spine tilt.”
When the side bend is insignificant or incorrect, you can pretty much bet the golfer is going to make poor contact with the ball and the flight will likely be a slice or a pull (those two mis-hits are related), Palacios-Jansen says.
For right-handed golfers, putting the right side of the torso into flexion and getting the oblique muscles to stabilise the move allows them to swing down into the ball and then continue that downward movement of the iron through the turf after impact. This is how tour pros generate a tremendous amount of compression and hit their 8-irons like the average amateurs hits a 5-iron or even a hybrid. Former pro Bobby Clampett, now a golf instructor himself, measured the swing bottom of some tour pros to be as much as 10 centimetres after the ball is struck!
If you struggle with iron play, perhaps focusing more attention on side-bending exercises might help, Palacios-Jansen says, and she has five for you to try.
LOADED SIDE FLEXIONS
Stand tall, feet shoulder-width apart. Place a PowerBall or dumbbell in one hand and put the other hand behind your head. Slowly bend sideways toward the side holding the weight, then return to the upright position. Do several reps on each side of the torso.
LOADED SIDE FLEXIONS WITH REACHES
Hold the PowerBall or dumbbell with one hand and reach up and over your head while bending to that side. Keep your body from rotating as you bend laterally. Hold the bent position for a second before returning to the upright position. Do several reps on each side.
STANDING SIDE WOOD CHOPS
Hold the PowerBall or weight with both hands at shoulder height. Rotate and side bend downward and diagonally like a wood chop. Then extend upwards, extending the weight fully above your head as you side bend in the opposite direction. Keep your core tight throughout the motions. Do several reps alternating the directions you rotate down and extend.
RESISTANCE-BAND OVERHEAD REACHES WITH SIDE FLEXION
Anchor a resistance band to the floor or your foot and hold the other end at shoulder height so the band is slightly stretched. Side bend to the opposite side while you reach over your head with the band. Do several reps on each side.
HIP-FLEXOR STRETCHES WITH SIDE FLEXION
Stand an arm’s length from a wall, supporting the body with one hand, feet crossed over each other. Without twisting, side bend towards the wall while reaching over your head with the arm furthest from it. Try to touch the wall. Do several reps on each side.
In conjunction with these exercises, when you’re back on the practice tee, place a tee or similar object in the ground a couple of centimetres in front of the ball on the target line. Hit iron shots off the turf with the goal of striking the ball and also the tee. This requires good side bending and the feeling of “staying down” through impact for a split-second longer.
