Attaining Neutral Posture at Address
The cornerstone of initial technique intervention for all Golf Coaches is the establishment of ideal address posture and alignment. As a result in many of our articles we mention the term Neutral Posture or Neutral Spine position and its importance in both the golf swing and in golf specific training.
This position is a basic requirement, not only, for address but for higher level golf specific training exercises including bent over drills (rows, flyes and row and rotations) as well as back/postural strengthening exercises (good mornings and deadlift variations).
To help you understand these terms better and find this posture, we have put together a step-by-step guide. We have included some imagery to help with finding the correct position and the feeling that is involved when correctly assumed.
Stand with the feet shoulder width apart and with your weight evenly on both feet. Then, look forward at the horizon and lift up from the crown of the head while lifting your head up and drawing your chin in.
It may assist to imagine a string attached to the crown of your head.
Find the neutral pelvic position
- Place your hands on your hips and using the muscles of the lower back and lower abdominals rock the pelvis back and forth creating anterior and posterior pelvic tilt (Fig 1 and 2)
- Imagine inside the pelvis is a bowl of water. As you rock back and forth the water splashes out the front and back
- Begin to rock less each way until coming to a stop equidistant to both extremes
- In your mind see the bowl becoming still, balanced and the water in the bowl coming to rest
Alternatively you can rock the pelvis fully forward (arch your back), then fully backward (flattening your back), then fully forward and finally come to a point halfway – this should feel like you have partially engaged your tummy muscles
Once you understand where this position is and what it feels like you need to be able to reproduce it while you are bent forward in normal address posture (Fig 3 and 4).
The stability on one leg and during weight transference relies on optimal control of the stomach and lower back muscles. Most golfers appreciate that the recruitment of the abdominal and low back muscles is important to affect the powerful movements required during transition to accelerate the torso and pelvis.
What is not understood, is that to transfer the large body segment speeds efficiently and effectively, having good control and stability is imperative.