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How To Maintain a Proper Golf Stance

Posted by on in Golf Fitness / Anatomy
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The Stance Phase of your swing is extremely important because it helps you to reduce the errors in your swing and hopefully improve your shot consistency. Variation in your swing can come from variation in your stance as well errors in the dynamic part of the swing. To physically maintain proper setup stance position it is important for you note the following must occur:



Golf Stance Posture



In order to maintain keeping the weight on the balls of your feet, your knees should be slightly flexed and your bottom slightly out. To hold this position it is extremely important to have good quadricep strength (front of thigh) and hamstring flexibility (back of thigh). Here are two exercises you can do to help hold this position:

Quadricep Strength: WALL SQUATS Perform 10x, build up from 20-30 second hold to 1 min repetitions. Do not go lower than 90 degrees and never let your knees go over your toes. Progress to one legged squats when the two legged squats are no longer a challenge.

Phase 1: Two legged

Phase II: One Legged (more advanced)


Hamstring Flexibility: Perform this stretch to both legs for 30 second holds 2x each leg, 2x/day. The goal is to straighten the leg as much as possible while the opposite knee is bent to relieve pressure from your low back. If you do not feel much of a stretch, then lower your bent knee flat just try to avoid arching your low back.


These two exercises should improve your ability to maintain the weight on the balls of your feet, bent knee, flexed hip position for optimal form.
Part II To be continued with information regarding core strength and stabilization to maintain the erect spine posture with golf stance
Megan Cesario, PT
Licensed Physical Therapist