The term X-factor is used to describe the rotation of the shoulders in relation to the hip. Recent research (Myers 2008, Gordon 2009, Cheetham 2011 and Meister 2011) has found that there is a significant correlation between upper torso and pelvic separation and club head speed. In other words, the ability to rotate the upper trunk whilst keeping the pelvis still and vice versa. This separation utilises the muscle stretch shortening shortening cycle (SSC). The SSC explains the rapid change from an eccentric muscle contraction (when a muscle is lengthening) to a concentric contraction (when a muscle is shortening). This is a powerful tool inherent to all our muscles and is the reason why you can jump higher with a bit of a run up compared to just standing on the spot and jumping.
How to apply the SSC to the golf swing
To utilise the natural SSC, the trunk muscles that produce rotation need to be on stretch at the top of the swing. The muscles we are talking about are the obliques, and some of the erector spinae muscle group that run up either side of your spine. To place the muscles on stretch, the upper trunk/thoracic spine needs to move independently of the pelvis.
But BEWARE… Your rotation should be produced predominantly from your thoracic spine , NOT your lumbar spine. There is only 5-20degrees of available rotation in the lumbar spine but 60-80 degrees in the thoracic spine. Low back pain in golfers has been linked to a lack of thoracic rotation which results in the body trying to gain rotation out of the lumbar spine.
Test your X-factor
Try this simple drill. Stand in your golf stance, with hands across your chest. Keep you hips pointing straight ahead and try to rotate your shoulders/upper body to the right whilst maintaining your hip and pelvis position. You should almost be able to look over your left shoulder.
X-Factor Test
2 Simple exercises to improve your thoracic rotation and X-factor. (Video below)
Exercise 1 – Side lying thoracic rotation “Book Opener”
For a right-hander, lie on your left side with hips flexed to 90 degrees, knees together and arms outstretched. Keep your knees together, pelvis still and rotate your top arm up and over as far as you can. Aim to get your right shoulder blade on the floor. Perform 2 sets of 15 every day AND as part of your warm up.
Exercise 2 – Standing banded (resisted) rotation
For a right-hander, stand in your swing stance with the band attached at chest level to your left. Grip with both hands, keep arms straight and rotate trunk around to right, keeping hips and pelvis pointing straight ahead. Perform 3 sets of 10 once/day. As you improve you can step out further to increase resistance and also try standing on a 45 degree angle towards the band i.e. feet and hips pointing to the left 45 degrees.
There are a number of exercises that can be prescribed to address a lack of thoracic rotation including both mobility and strength exercises. if you would like to know more about how you can test and train the musculoskeletal system to get more out of your golf swing then please do not hesitate to contact us at our St Ives clinic at clinicalphysiostives.com.au
How to Treat and Manage Stiff Ankles
If your ankle mobility isn’t up to par, the next steps depend on the source of the restriction. Generally, if the limitation is felt at the front of the ankle, it may be due to joint-related issues.
Banded Ankle Mobilizations: This technique involves using a resistance band tied to a stable surface while performing ankle flexing exercises on a step. Check out this quick helpful video for guidance.
Conversely, if the tightness is located in the back of your ankle around the Achilles tendon region, consider:
Contract/Relax Stretches: A simple exercise like the bent-knee calf raise can effectively relieve restrictions in this region.
Lastly, for an immediate solution, consider using a wedge or support under your heels during a squat. Two papers from The Journal of Strength and Conditioning Research have shown that wedges can enhance squat depth without negatively impacting biomechanics. While some may see this as a “cheat,” the science supports it. If you struggle to achieve that 12 cm in the knee-to-wall test and find it challenging to squat low, use that wedge!
Hip Range of Motion
How Much Flexibility Do I Need and How Do I Test It?
For effective squatting, studies have determined that achieving 125 degrees of hip flexion is necessary—this is 35 degrees beyond a right angle. To test your hip mobility, you can use an inclinometer available on your iPhone. Simply follow these steps:
Lie down on your back with your legs extended.
Place the inclinometer length-ways on your thigh,
Gently lift your knee towards your chest to measure the maximum angle, without moving the opposite leg.
How to Treat and Manage Stiff Hips
The hip joint is mostly passive during a squat, so if you’re experiencing limitations, it’s most likely due to an issue with the hip joint itself. There is up to 20% of the population that may be limited by the shape of their hip joint and the way it developed during childhood and adolescence. If that is the case, it makes if very difficult to improve the range of motion. Things like acetabular retroversion or a lower femoral head/neck offset ratio cannot be changed.
For the rest of the population, here are some effective strategies for improving hip mobility:
Banded Hip Mobilisations: These exercises can help increase the range of motion in your hips by stretching and mobilizing the joint. Look for a demonstration in this video.
Inner Range Hip Flexor Strengthening: Strengthening your hip flexors can counteract tightness and enhance your ability to squat lower.
Like with ankle mobility, adding a heel wedge can help. By elevating your heels, you may experience a reduction in trunk forward bend, minimizing the hip flexion required and facilitating a more comfortable squat position.
Conclusion
Mastering a deep squat requires more than just strength; it hinges on sufficient ankle and hip range of motion. The studies from 2015 and 2022 have made it clear: flexibility in these joints is paramount for optimal performance.
By regularly assessing your mobility and implementing these targeted exercises and techniques, you can improve your squat depth, enhance your overall strength training, and reduce the risk of injury. Remember, every body is unique, so listen to yours and adjust your approach accordingly. Happy squatting!
