What’s the Secret to Perfect Golf Posture? Find Out in 3 Simple Drills
Have you ever wondered what’s really holding back your golf game? The answer might be simpler than you think: your posture. Yes, the way you set up your body at address can make or break your swing. The good news? Improving your posture is easier than you think, and today, I’m going to reveal the secret to achieving perfect golf posture with just three simple drills.
Why Posture Is the Key to Better Golf
Before we get into the drills, let’s talk about why posture matters. Good posture is the foundation of a successful golf swing. When you’re in the right position, your body is free to rotate efficiently, your swing becomes more powerful, and you’ll reduce the risk of strain or injury.
Think of it like this: if your thoracic spine (the upper part of your back) is positioned correctly, it allows for a better shoulder turn and hip coil. This leads to more control, balance, and distance. But if your posture is off, your swing can feel stiff, weak, and inconsistent.
The Secret to Perfect Posture: Thoracic Spine Mobility
So, what’s the first step in improving your posture? It all starts with thoracic spine mobility. This area of your back needs to be able to extend and rotate for you to move through your swing fluidly.
The Drill:
Roll up a towel to a diameter that feels comfortable for you.
Lie down with the towel placed just below your shoulder blades.
Gently extend your thoracic spine (upper back) over the towel, focusing on the area between your breastplate and the top of your shoulder blades.
This drill opens up your spine, enabling better rotation and setting you up for a more natural, powerful golf swing.
The goal here is to prepare it for effective rotation. For a safe, repeatable backswing—and a better overall swing—the T-spine needs to extend and rotate properly.
So, the first objective is to encourage your thoracic spine to extend. Now, don’t be too aggressive with this drill, especially if you’re a bit older. That’s why I recommend starting with a towel. The towel allows you to control the intensity and avoid overstretching, which can lead to muscle tightening.
If you have a foam roller, you can use that, but I’d suggest starting with a towel for better control. It’s a gentler way to ease into the stretch, without pushing your body too hard. The key to progress here is to start slow, at a lower intensity, so your body doesn’t tighten up from overstretching.
This drill targets the area between your breastplate and the top of your shoulder blade—the upper T-spine. This area is crucial because it controls your posture, shoulder turn, and the ability to set up properly for the rest of your swing.
Add Rotation with the Kneeling Back Twist
Now that you’ve worked on extension, it’s time to add rotation—a crucial component for your golf swing. The kneeling back twist is an excellent drill for this, helping you rotate your spine without straining your lower back.
The Drill:
Kneel on all-fours with your buttocks touching your heels.
Place your hands shoulder width apart and keep your elbows turned in (i.e. your biceps facing forward).
Lift your right arm and extend it behind your body. The thumb side of your hand is facing up.
VERY IMPORTANT! Extend your arm back only as far as your body will allow. Forcing your arm back will upset your shoulder and reinforce a bad movement pattern.
Once you have rotated back as far as you can, hold this position.
Take a deep breath and hold it for 2 seconds, then exhale trying to rotate a bit more.
Do this release technique 2 more times, then change sides.
This drill will reinforce the extension you just worked on while also strengthening your lower traps and shoulders, both essential for a stable and controlled golf swing.
This drill is fantastic for isolating the T-spine and encouraging that all-important rotation. If you have trouble kneeling, don’t worry. You can also perform this drill seated, leaning forward, and still get great results.
But if you can kneel, that’s ideal. The goal here is to build upon the extension we worked on in the first drill and add the rotational movement that’s crucial for your golf swing.
Stabilization Drills to Lock in Your Posture
Now that you’ve mobilized and rotated your spine, it’s time to lock in these gains with stabilization exercises. These two drills will ensure that your posture holds strong throughout your swing, especially in your neck, shoulders, and lower body.
Drill #3a, 3b: Wall Lean & Horse Stance Dynamic
These two additional drills are essential for stabilizing and solidifying the gains from the thoracic mobilization and the kneeling back twist. The first drill is going to focus on stabilizing the upper quarter—that’s the neck and shoulders—solidifying that key area at the top of the T-spine range. Of course, the neck is directly connected to this, so this is a critical part of the process.
The second drill, the horse stance dynamic will stabilize the mid and lower quarter, making sure the entire spine is properly supported. I want to be as thorough as possible with this sequence, which is why these two drills complement each other so well.
We’re calling this three A and three B—how’s that for a middle ground?
The Big Secret: Consistency
So, what’s the secret to achieving better posture? It’s simple: consistency. By incorporating these three drills into your daily routine, you’ll start to see dramatic improvements in your posture and your golf swing. Better posture leads to a more powerful swing, reduced strain, and more consistent results on the course.
Quick Posture Tip: To make it even easier, remember this simple cue: Chin down, chest up, butt out. It’s a quick reminder of the positions you need to hit for proper posture, and it’ll keep you in the right setup every time.
Download Your Free Perfect Posture Cheat Sheet
Ready to take your golf posture to the next level? Download the Perfect Posture Cheat Sheet today to keep these drills and tips handy for your next practice session.
Don’t forget to like and share this article with your golf buddies! And keep an eye out for more tips to take your game to the next level.