How Do The Glutes Effect The Golf Swing?

It is easy for golfers to see the importance of the core for golf swing mechanics and power. But what about the glute muscles? It may be harder to visualize compared to the core muscles, but the glutes are the true king of the golf swing. This week, I’m going to explain how the glute muscles are utilized in the golf swing, how we go about testing the use of the glutes in the swing, and how can generally go about improving our connection to the glute for golf performance.

How do we use the glute muscles in the golf swing?

To remind everyone, the gluteus maximus muscle attaches from the back and side of the pelvis and connects to the back and outside part of the femur (thigh bone). What this tells us is we can use the glute for its leverage on the pelvis to pull it backwards (by using or contracting both glute muscles at the same time) and its leverage on the femur to externally rotate it. Now, if we keep our foot contact on the ground, we prevent the foot from externally rotating along with the shin, and the femur. So instead, with a closed chain where the foot is keeping contact with the ground (like in the golf swing), we instead use this external rotation of the femur on a stable pelvis to rotate the pelvis on a stable femur. So, in both cases, we use the glute in the golf swing to control the pelvis.

Why is controlling the pelvis important for the golf swing?

If your familiar with the swing characteristics of sway, slide, early extension, loss of posture, hiking… and many others, then you in some fashion have an appreciation for the role of the pelvis in the golf swing. First, the glute muscle helps control our golf posture. If we cannot connect our glutes or use them appropriately, then we can set ourselves up for diminished performance or pain and injury by starting in extended positions in the golf swing. We might call this an s-posture position with over-exaggerated spinal curves, starting at the base of the sacrum and pelvis.

Further, we need to be able to move in and out of extended and flexed positions of the pelvis throughout the swing. If we miss out on being able to control these positions adequately, again, we limit our performance and increase our risk of injury and compensation.

When it comes to pelvic rotation, again think of early extension. For those unfamiliar, we expect from address (the start position) to the top of the backswing and to impact that if we draw a line from the top of the pelvis down to the ground, that this space will always be taken up by at least either side of the pelvis (glute) throughout the swing. Check out the vide below to see a visual of this swing characteristic.

How to test glute control for the golf swing?

We can test and assess for a golfer’s ability to recruit and create force from the glute muscles with the bridge with leg extension test. This is a test from TPI’s (Titleist Performance Institute) golf movement screen. The test has the golfer laying face up and getting into a glute bridge position. From here, we test one leg at a time by having extend the opposite leg. They need to hold this position for 10 seconds. Here are the things we are looking for:

·      The feeling of glute contraction.

·      Minimal to no hamstring contraction (hamstring cramp is a failure of the test).

·      No lower back cramping or low back pain.

The presence of hamstring cramping tells us the golfer bypassed the glute muscle’s primary role of hip extension to use the hamstrings instead. Low back cramping or pain tells us the golfer reverted to low back and paraspinal musculature for control and stability of the pelvis over the glute muscles. In either case, we know we need to re-integrate the glute muscles into the golfer’s movement patterning and address any strength deficits in these muscles.

Addressing the bridge with leg extension test.

First and foremost, any mobility restrictions found in the hip, pelvis, and spine need to be addressed to make sure we can move in full access to the pelvis. An example is a hip mobility restriction or lumbar spine mobility restriction that limits our ability to even get into a hip extended position. After mobility, we will use different strategies to create strength and stability in the lower extremity, pelvis and core, including the use of the glute muscles. Here are a few example exercises specifically used to create and emphasize activation in the glute muscles…

Next, we really want to emphasize the integration of the glute muscles in a golf specific position and golf swing motion. Can we utilize the glutes to actually control the pelvis in the way we need it to for the golf swing? Here are some drills to take our mobility and glute activation to the golf swing.

Conclusion:

Outlined is a simple description of how we can take the findings of the bridge with leg extension test and start the process of improving on it. It is by no means comprehensive, but you can at least see the reasoning behind the different phases of addressing poor glute activity in the golf swing. Keep in mind, the glute muscles are vitally important at controlling the pelvis in extension and flexion as well as rotation and tilt. A comprehensive exam tells us much more about the golfer in front of us, but the bridge test does the best at looking directly at the pelvis and glutes. Check out other podcast episodes and articles on similar concepts around the pelvis and hips in the golf swing…

1.        The lower quarter rotation test (https://www.integratedrpc.com/blog/the-lower-quarter-rotation-test)

2.        What is sway in the golf swing? (https://www.integratedrpc.com/blog/what-is-sway-in-the-golf-swing)

-Dr. Nick DC, TPI, CSCS

If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.