2 Easy Self-assessments for Golf Season

In golf, proper mobility and body mechanics play a crucial role in improving performance and preventing injury. Two key assessments that can help golfers evaluate their physical readiness and potential limitations are the overhead squat and shoulder external rotation tests. These assessments provide valuable insights into your flexibility, strength, and range of motion - critical factors in executing an effective swing. In this article, we’ll take a closer look at both of these self-assessments and how they can help you optimize your golf game and enhance your overall physical performance.

1) Overhead Squat

a) Start Position:

Stand with feet shoulder-width apart, toes slightly turned out. Hold a dowel overhead with a wide grip.

b) Begin the Squat:

Push your hips back and lower into a squat, keeping your chest up and arms fully extended overhead.

c) Check Form:

Ensure your knees track over your toes and do not cave inward.
Keep your heels on the ground and avoid leaning forward.

d) Evaluate:

Assess your shoulder, ankle, and hip mobility, as well as your core and spinal stability.
If your arms fall forward, heels lift, or knees misalign, these are areas for improvement.

2) Shoulder External Rotation

a) Start Position:

Stand with your back against a wall, feet about 6-12 inches away from it. Keep your head, upper back, and buttocks touching the wall.

b) Arm Position:

Bend your elbows to 90 degrees, with your forearms parallel to the floor and palms facing forward.

c) External Rotation:

Slowly rotate your forearms outward (away from your body) while keeping your elbows pressed against the wall. Try to move your forearms as far back as possible.

d) Check Form:

Ensure your elbows stay in contact with the wall and your lower back remains pressed against it.
Observe if your forearms can rotate back without discomfort or loss of form.

e) Evaluate:

If you can't rotate your arms back fully, or if your elbows or back lift off the wall, it indicates restricted shoulder mobility.

Incorporating self-assessments like the overhead squat and wall shoulder external rotation can provide valuable insights into your body’s mobility and stability. By identifying any restrictions or imbalances, you can target specific areas for improvement, ultimately enhancing your golf performance and reducing the risk of injury. Regularly assessing and addressing these physical aspects will help you build a stronger, more efficient swing and enjoy a healthier, more effective game.

Human Ingenuity vs. Climate Change

Our wonderful client, Anita, is putting on a climate awareness event in Boston later this month. For more information, see below:

Join us at WBUR CitySpace on Commonwealth Avenue in Boston, MA, USA for an uplifting and thought-provoking discussion. Three expert panelists highlight the innovative solutions already being used and those that could be implemented to combat climate change. The evening will be all about innovation, clean energy solutions, and everyday solutions (but mostly about action and optimism). Don't miss this opportunity to be inspired and learn how you can also make a difference!

FREE admission but seats are limited. Drinks and light fare will be provided. For ticket registration please use the following link:

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