Thoracic Spine Rotation
A lack of thoracic (mid-back) rotation is the #1 cause of a "sway" or a "reverse pivot" in the backswing. If the spine won't turn, the body will compensate by sliding laterally.
The Assessment (Seated Rotation Test)
- Sit in a chair with your knees touching and feet flat on the floor.
- Place a club across the front of your shoulders, crossing your arms over it.
- Keeping your knees glued together (this locks out the hips/lumbar spine), rotate to the right as far as you can.
- Then rotate to the left.
The Pass Mark: The club shaft should reach at least a 45-degree angle in both directions relative to your knees. Most tour pros can reach 60+ degrees.
The Fix: Quadruped Extensions
If you failed the assessment, add this to your daily routine immediately.
- Get on your hands and knees (all fours). Sit your glutes back onto your heels. (This locks out the lumbar spine).
- Place your right hand behind your head/neck.
- Rotate your right elbow down toward your left knee.
- Rotate your right elbow up toward the ceiling as far as possible, following it with your eyes.
- Perform 10 slow reps per side.