Instrumented Analysis of the Golf Swing

Ed Crowley, PT

June 14, 2007

 

Video 1

Video 2

 

 

Swing Faults:

1.   Early Extension

2.   Loss of Posture

3.   Chicken Winging

4.   Slide

5.  Sway

6.   S Posture

7.   C Posture

8.   Reverse Spine Angle

9.   Trapped/Stuck

10.  Over the top

11.  Early Release/Scooping

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Early Extension

 

Early Extension is defined as any forward movement (thrust) of the lower body towards the golf ball during the downswing. This swing fault causes the arms and club to get stuck behind your body during the downswing, and forces your torso to raise up and elevate through the hitting zone. This swing fault usually causes two typical miss hits, the block to the right and a hook to the left. And as most competitive players know, having two misses, one to the right and one to the left, can be disastrous in tournament play.

Players that have this fault will also complain of getting stuck or trapped, this is due to the fact that the lower body has moved closer to the golf ball on the downswing. As a result the body is in the way of the arms on the downswing and thus the term I feel stuck or trapped.

Video Analysis:  The easiest way to diagnose early extension is to use the hip line analysis. Start by drawing a vertical line directly behind your butt during your set up or address position from the Down the Line View. Now, advance the video to impact or just beyond. The majority of PGA Tour players will sit deep into line or never leave that line during the entire golf swing. If your lower body has moved closer to the golf ball then you have early extension.

What Causes Early Extension:  In order to not early extend during the downswing several physical characteristics must be developed. First and foremost, research has shown that any limitation in performing a full deep squat or full hip bend can force a player to early extend during the downswing. Failure to perform these movements means generalized stiffness or asymmetry in the musculature and joints of the lower body. These limitations will always prevent a good address position and force players to alter their spinal posture throughout the golf swing. These limitations are best evaluated using the Deep Squat Test and the Toe Touch Test. Secondly, lead hip internal rotation is paramount for allowing the lower body to fully rotate without any forward thrust towards the golf ball. If the pelvis is unable to rotate around the lead hip due to joint or muscular restrictions than forward and lateral movements will dominate the pattern. Lead hip internal rotation is best evaluated using the Hip Windshield Wiper Test.  Next, the ability to separate your upper body from your lower body allows the lower body to stabilize while rotating your shoulders through impact. Limited trunk to pelvis separation is usually caused by reduced spinal mobility and shortened lat flexibility. This separation is best be evaluated using the Seated Trunk Rotation Test.  Finally, the ability to stabilize your lower body is directly proportional to abdominal strength and control of the pelvic musculature, which help control the orientation and movement of the pelvis during the downswing. These muscles help prevent the lower body from thrusting towards the golf ball during the downswing. The strength of your abdominals and your ability to control them is best evaluated using the Pelvic Tilt Test.

 

 

Loss of Posture

 

Loss of Posture is defined as any significant alteration from your body's original set up angles during your golf swing. This loss of posture can affect all aspects of the golf swing including timing, balance and rhythm. Losing your spine angle or altering your posture usually causes two typical miss hits, the block to the right and a hook to the left. And as most competitive players know, having two misses, one to the right and one to the left, can be disastrous in tournament play.

Video Analysis:  The easiest way to diagnose a loss of posture is to use the triple posture line. Starting in the set up or address position from the Down the Line View, draw a line from the center of your head to the center to the center of your waist. Next, draw a line from the center of your waist to the center of your knee. Finally, draw a third line from the center of your knee to the center of your ankle. These three lines make up the triple posture line. Now, advance the video to impact or just beyond. The majority of PGA Tour players will maintain their posture angles during the entire golf swing and there will be minimal movement from those original triple posture lines. If you are moving off these lines during your golf swing then you have Loss of Posture.

What Causes Loss of Posture:  In order to not lose your posture during the golf swing several physical characteristics must be developed. First and foremost, research has shown that any limitation in performing a full deep squat or full hip bend can force a player to lose their pelvic posture during the downswing. Failure to perform a deep squat means generalized stiffness and asymmetry in the musculature and joints of the lower body. This limitation will always limit a good set up posture and force players to alter their spinal posture throughout the golf swing. These limitations are best evaluated using the Overhead Deep Squat Test and the Toe Touch Test.  Secondly, the ability to separate your upper body from your lower body allows your shoulders to rotate around your spine without altering your original posture. Limited trunk to pelvis separation is usually caused by reduced spinal mobility and shortened lat flexibility. This separation is best be evaluated using the Seated Trunk Rotation Test, the Reach, Roll, and Lift Test, and the Supine Lat Test. Next, the ability to stabilize your spine angle during the swing is directly proportional to the strength and stability of your core musculature (your abs and glutes). When it comes to spinal stabilization the core is the king. These muscles help keep your trunk forward flexed throughout your golf swing. Core strength is best evaluated using the Pelvic Tilt Test, the Bridge w/ Leg Extension Test and the Side Bridge w/ Leg Lift Test. Finally, in order to rotate around a stable posture one must have good flexibility in your hips and shoulders. This allows you to get the club into key positions without altering your spine angle. The overall flexibility of your hips and shoulders are best evaluated using the 90/90 Test, the Supine Lat Test and the Hip Windshield Wiper Test.

 

 

 

Chicken Wing

 

Chicken Wing is defined as a loss of extension or breakdown of the lead elbow through the impact area. This swing fault makes it very difficult to develop speed or power and tends to put excessive force on the outside of the elbow joint. If you're suffering from high weak shots or you tend to develop tennis elbow on your lead side, you probably have a chicken wing.

Video Analysis:  The easiest way to diagnose a chicken wing is to use the lead arm line at impact. Start by drawing a line from the center of your lead shoulder to the center of your lead wrist at impact from the Face on Camera View. This line should bisect your lead arm from the shoulder to the wrist. If your lead elbow and lead wrist are bent and your arm does not match this lead arm line, then you have a chicken wing.

What Causes Chicken Winging: In order to fully extend your lead arm and maintain a good width into the hitting zone several physical characteristics must be developed. First and foremost, lead arm strength and lead side shoulder flexibility are paramount for a strong and fully extended lead arm at impact. If the arm is unable to rotate around the shoulder due to joint or muscular restrictions than chicken winging will dominate the pattern. Lead shoulder external rotation and overall shoulder mobility are best evaluated using the 90/90 Test, the Reach, Roll, and Lift Test, and the Open Book Test.  Secondly, if your downswing is out of sequence and your club is traveling on an over-the-top path, the lead arm is almost always forced to chicken wing due to the direction of the forces that are applied upon it. To see if your path is over-the-top or if you have any physical limitations that may be causing this path, see the Over-The-Top swing fault description.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Slide

 

Slide is defined as any excessive lower body lateral movement towards the target during your downswing. This swing fault makes it very difficult to stabilize your lower body during the downswing, which will eventually rob power and speed from the upper body through impact. Your upper body needs a stable lower body to accelerate around during the downswing. Once the lower body starts its forward shift into the downswing its job is to transfer energy to the upper body and stabilize the extreme rotary forces that are created in the upper body, arms, and club. If there is no stable platform to rotate around, players will lose power and try to develop speed in an inefficient sequence.

Video Analysis:  The easiest way to diagnose a slide is to use the front leg line. Start by drawing a vertical line directly up from your lead foot (starting around your big toe) during your setup or address position from the Face on Camera View. Now go ahead and advance the video to just beyond impact. If you're front leg or front knee has moved forward of that line or your lead leg has buckled from the knee then you are sliding during your backswing.

 

What causes a Slide:  In order to coil around your lead hip during the downswing several physical characteristics must be developed. First and foremost, lead hip internal rotation is paramount for full rotation into the lead hip without any lateral sway. If the body is unable to rotate around the lead hip due to joint or muscular restrictions than lateral movements will dominate the pattern. Lead hip internal rotation is best evaluated using the Hip Windshield Wiper Test.

Secondly, the ability to separate your upper body from your lower body allows the lower body to laterally stabilize while rotating your shoulders through a full finish. Limited trunk to pelvis separation is usually caused by reduced spinal mobility and shortened lat flexibility. This separation is best evaluated using the Seated Trunk Rotation Test and the Open Book Test.

Finally, the ability to laterally stabilize your lead leg during the downswing is directly proportional to the strength and stability of your gluteal musculature (your butt). When it comes to lower body lateral stabilization the glute medius is the king. This muscle helps prevent the lead hip from elevating and shifting lateral during an aggressive downswing rotation. The glute medius is best evaluated using the Side Bridge w/ Leg Lift Test and the Single Leg Balance Test.

 

 

 

 

 

 

Sway

 

Sway is defined as any excessive lower body lateral movement away from the target during your backswing that forces your weight to the outside of your back foot. This swing fault makes it very difficult to develop a proper weight shift during transition and the downswing. Imagine a baseball batter digging in at the plate with their back foot. This simple routine allows them to coil around their back leg and drive their weight from their back leg to their front leg in a very efficient manner. If there is no stable platform to drive your weight off of during transition, you will lose power and try to develop speed in an inefficient sequence.

Video Analysis:  The easiest way to diagnose a sway is to use the back leg line during the backswing. Start by drawing a line down the middle of your back leg during your setup or address position from the Face on Camera View. Next, place a small line just outside your back hip so that it is just touching your body. Now go ahead and advance the video to the top of your backswing. If you're back leg or back hip at the top of your backswing has moved away from the target then you are swaying during your backswing.

 

 What causes a Sway:  In order to coil around your right hip (for right handed golfers) during the backswing several physical characteristics must be developed. First and foremost, right hip internal rotation is paramount for full rotation into the right hip without any lateral sway. If the body is unable to rotate around the right hip due to joint or muscular restrictions than lateral movements will dominate the pattern. Right hip internal rotation is best evaluated using the Hip Windshield Wiper Test. Secondly, the ability to separate your upper body from your lower body allows the lower body to laterally stabilize while rotating during a large shoulder turn. Limited trunk to pelvis separation is usually caused by reduced spinal mobility and shortened lat flexibility. This separation is best evaluated using the Seated Trunk Rotation Test and the Open Book Test. Finally, the ability to laterally stabilize your right leg during the backswing is directly proportional to the strength and stability of your gluteal musculature (your butt). When it comes to lower body lateral stabilization the glute medius is the king. This muscle helps prevent the right hip from elevating and shifting lateral during an aggressive coil into the right hip. The glute medius is best evaluated using the Side Bridge w/ Leg Lift Test and the Single Leg Balance Test.

 

 

 

 

 

 

 

S-Posture

 

S-Posture, is a swing fault that can be caused by the player creating too much arch in their lower back by sticking their tail bone out to much in the setup position. This excessive curvature in the lower back or S-posture puts abnormally high stress on the muscles in the lower back and causes the abdominal muscles to relax. This deactivation of the core muscles can cause a loss of posture or reverse spine angle during the backswing. This in turn puts the lower body out of position on the downswing and will affect the sequence of motion in the golf swing.

Video Analysis:  You can diagnose the S-Posture fault from the down the target line camera view. Take the student to their setup position and draw a line from the tailbone to the back of the neck. If you see a gap between the line and their lower back they have the S posture fault. You can also place a shaft on the students back in their setup position their lower back should be completely against the shaft. If there is a gap between the shaft and their lower back they have the S posture fault.

What Causes S-Posture:  The S-Posture is created by having too much arch the lower back as a result of sticking your tail bone out too far or by having a Lower Crossed Syndrome. S-posture causes are as follows:

1.      Lower Crossed Syndrome - tightness in the hip flexors and lower back and weakness in the abdominals and glutes.

2.      Student does not understand how to bend form the hips to setup to the golf ball.

3.      Student has been told to stick their butt out to create more room for their arms on the downswing.

4.      Lack of Abdominal strength or relaxing the abdominal musculature.

5.      Too much flex in the knees with the torso to upright.

 

 

 

 

 

 

 

 

 

 

 

C-Posture

 

C-Posture is used to describe a posture that occurs when your shoulders are slumped forward at address and you have a definitive roundedness to your thoracic spine.

Video Analysis:  The easiest way to diagnose the C posture fault using video is to view the golfer from the target line view in the setup position. Using your graphic tools draw a line from the base of the spine or the tail bone to the back of the neck. If you see a distinct portion of the golfers back above this line from the center of the back to the base of the neck then the student has the C posture fault. This fault causes a hunched over position at address with the players shoulder slumped forward. As a result the player will find it difficult to maintain posture as they swing the club back without keeping the backswing short and wide.

What Causes C-Posture:  The C-posture is described as an excessive roundness in your upper back and can be caused by the following:

1.      Limited thoracic spine extension.

2.      Upper Crossed Syndrome - muscle imbalances including tight pecs, lats, upper traps, and levator scap and weakness in the mid-scapular muscles, serratus anterior, lower traps, and deep neck flexors.

3.      Scapular instability.

4.      Instability in the core muscles causing poor posture and the slouched forward position at address.

5.      Lack of proper instruction - not understanding the correct setup and posture.

6.      Lack of pelvic tilt causing the upper body to bend to address the ball.

7.      Clubs that are too short.

8.      Grip that is too much in the fingers of both hands.

 

 

 

 

 

 

 

 

 

 

Reverse Spine Angle

 

A Reverse Spine Angle is defined as any excessive upper body backward bend or excessive left lateral upper body bend during the backswing. This swing fault makes it very difficult to start the downswing in the proper sequence, due to the lower body being placed in a position that usually limits its ability to initiate the downswing. This swing fault is also one of the prime causes of lower back pain in golfers. When the lower body can't start the downswing or has a limited ability to initiate the movement, the upper body tends to dominate the swing which will eventually create path problems and limited power output. This swing fault puts excessive tension on the lower back due to a forced inhibition of the abdominal musculature during the backswing.

Video Analysis:  The easiest way to diagnose a reverse spine angle is to use the spine angle line at the top of the backswing from the Face on Camera View. Start by advancing the video to the top of your backswing. Now, draw a line from the middle of your head down to the middle of your waist. This line is called the spine angle line. If you are looking from the bottom of the line to the top, it should point towards the target. If the spine angle line is pointing away from the target then you have a reverse spine angle.

Causes of Reverse Spine Angle:  In order to maintain your spine angle during the backswing several physical characteristics must be developed. First and foremost, the ability to separate your upper body from your lower body allows your shoulders to rotate around your spine without going into backward bend or excessive left lateral bend. Limited trunk to pelvis separation is usually caused by reduced spinal mobility and shortened lat flexibility. This separation is best be evaluated using the Seated Trunk Rotation Test, the Reach, Roll, and Lift Test, and the Supine Lat Test. Secondly, right hip internal rotation for a right-handed golfer is paramount for full rotation into the right hip without any lateral movement. If the body is unable to rotate around your hip due to joint or muscular restrictions than a lateral sway he may occur. Any lateral sway during the backswing will force the spine to tilt into backward bend and create the reverse spine angle. Right hip internal rotation is best evaluated using the Hip Windshield Wiper Test.  Finally, the ability to stabilize your spine angle during the backswing is directly proportional to the strength and stability of your core musculature (your abs and glutes). When it comes to spinal stabilization the core is the king. These muscles help keep your trunk forward flexed throughout your golf swing. Core strength is best evaluated using the Pelvic Tilt Test, the Bridge w/ Leg Extension Test and the Side Bridge w/ Leg Lift Test. This fault can also be caused by the following: Too much pelvic tilt at address which can cause you to have an S curvature in your lower spine. If this does not return to neutral as you swing back it can cause the Reverse Spine Angle fault. No rotation of the forearms going back with the arms being lifted into position as the player takes the club back, and Coordination, with no understanding of the correct position at the top of the swing and how to get their.

Trapped

 

Trapped is perhaps the most common phrase used to describe a fault that occurs among better players. They feel that they are trapped or stuck on their downswing. This occurs because the arms are stuck behind the body as they transition into their downswing. As a result they will often have two misses. A block to the right or a hook to the left ( for the right handed golfer ). Most players that suffer from two misses struggle with their consistency and have difficulty making solid ball to club contact.

Video Analysis:  You can diagnose this fault from the target line view. With your video camera play the film and on the downswing pause the video, as the club gets parallel to the ground you will notice the trailing elbow stuck behind the trailing hip. This is termed trapped or stuck.

Causes of Trapped:  There are several reasons this fault could occur,

1.      Early extension fault discussed early is one of the main reasons this fault can occur. When the lower body moves closer to the ball it can cause the body to be in the way of the arms on the downswing.

2.      Club shallows too much on the downswing due to sliding the hips excessively toward the target.

3.      Lack of body rotation on the downswing.

4.      Poor alignment at address.

5.      Standing too close to the ball at address.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Over the Top

 

Over the Top is perhaps the most common swing fault among high handicap golfers. It occurs due to an overuse of the upper body on the downswing. As a result the club will be thrown on the outside of the intended swing plane with the club head approaching the ball from outside to in. This in turn creates a pull if the clubface is square or a slice if the club face is open.

Video Analysis:  The Over the top move is diagnosed from the target line view. Using your video camera pause the students swing at the address position, now using your graphic tools draw a line up the club shaft plane extending up past the shoulder of the player. Run the video until the lead upper arm is just past parallel to the ground and draw a second line the length of the club from the grip end to the clubhead. You will have drawn what we term the slot. Now run the video and as the player starts their downswing, does the club pass in between the slot or does the club come outside or above the slot. If the club is above the slot they have the Over the top swing fault.

Causes of Over-The-Top:  In order to prevent the club from coming Over-the-Top during the golf swing several physical characteristics must be developed. It is paramount to develop a proper weight shift from your back foot to your front in order to start the downswing in the proper sequence. Without this initiation of the lower body during the transition a player can easily dominate the downswing with an upper body throw right from the top, forcing the over-the-top swing plane. A proper weight shift requires several physical factors including good balance, a strong core (glutes and abs), and the ability to disassociate the lower body from the upper body. These physical characteristics are best evaluated using the Single Leg Balance Test, the Bridge w/ Leg Extension Test, the Pelvic Tilt Test, Seated Trunk Rotation Test and the Open Book Test).

Other causes include:

1.      Weak grip at address.

2.      Reverse pivot or Reverse Spine Angle fault.

3.      Too much rotation of the club face on the backswing.

4.      Poor address position with the shoulders too level or even leaning toward target at address.

5.      Lack of understanding of an inside approach and the correct sequence.

 

 

 

 

 

Early Release or Scopping

 

Early Release or Scooping occurs on the downswing, as the player starts the downswing there is a premature release of the wrist angles, this results in a weak impact position with the left wrist being cupped at impact. It adds loft to the face of the club and as a result we see a loss of power and consistency. It is termed Casting or Early Release when the club head and left forearm are in a straight line prior to making contact with the ball, it is termed Scooping when the club head passes the hands through impact and the student is trying to lift the ball into the air

Video Analysis:  You can diagnose the fault from the face on camera view by drawing a horizontal line through the hips of the golfer extending past the hips on both sides of the body. From the top of the backswing role the video and stop it when the lead forearm is parallel to the hip line drawn at address if the club head is below or level with the hip line they have an early release of the club. The Scooping fault occurs at impact when the shaft is leaning back and the club head has past the hands, this is said to be Scooping.

Causes of Early Release/Scooping:  At impact we should see the shaft leaning slightly toward the target, this helps to deloft the club and creates a more powerful impact position. Causes of an early release and scooping are as follows:

1.      Lack of or limited contribution of the lower body in the downswing. This causes the upper body to over work.

2.      Limitations in the wrists or wrist injury.

3.      Over the top swing path and open clubface.

4.      Body out of position so club has to release early to catch up.

5.      Reverse pivot and spine angle swing faults.

6.      Lack of coordination and understanding of proper impact position.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The Overhead Deep Squat Test is a great test for overall mobility in the legs, ankles, shoulders, and spine.  Grab a golf club and hold it up over your head.  Keeping your heels on the ground and the club above your head, try to squat down as far as possible.  If this is restricted, repeat the same test without a club and place your arms crossed over your chest.  If it is still difficult to squat all the way down, it may be due to a restriction in your ankle (lack of dorsi-flexion).  To test this, get into a half-kneeling position and try to lunge your front knee past your front ankle.  If you can't get your knee to pass your ankle, then you have limited dorsi-flexion on that side.  Test both sides.  Make sure you only go as far as possible without pain and try to keep your heels flat on the ground throughout the entire test.

 

The Toe Touch Test is a great test for overall mobility in the lower back and hamstrings, plus it can help us identify a hip problem verses a lower back/core limitation. Standing tall with your feet together and your knees straight, try and bend over and touch your toes, without bending your knees.  If this is difficult it may be due to hamstring or lower back tightness, or it could potentially be a unilateral hip problem instead. To differentiate between these limitations try the unilateral Toe Touch Test. Elevate one leg using a phone book and keep your down leg straight.  Now try to touch both hands to the toes of the down leg.   If this is tough on one side but easy on the other side, you have a unilateral hip limitation, not a lower back or hamstring flexibility issue.  Make sure you only go as far as possible without pain and try to keep your knees straight throughout the entire test.

 

The Hip Windshield Wiper Test is a great test for internal rotation of your hips.  Internal rotation is paramount for proper coil around your hips during the backswing and downswing.  Loss of internal rotation on your trail leg can cause a sway, reverse spine angle, or a reverse pivot.  Loss on the lead leg can force you to slide, hang back, or early extend.  Make sure you keep your hand and knees together throughout the test.

The Seated Trunk Rotation Test is a great test for flexibility between your upper and lower body.  Good separation between the upper and lower body is important to help generate speed and maintain a stable posture during your golf swing.  Limitations can lead to swaying and sliding, early extension, a restricted shoulder turn, limited arm height and width, and a reverse spine angle.  Make sure your lower body does not rotate during the test.

 

 

The Pelvic Tilt Test is a great test for overall mobility in your lower back and your ability to control the position of your pelvic posture.  The ability to move and control the position of your pelvis is critical for optimal power transfer from the lower body to the upper body during the golf swing.   Make sure you don’t move your upper body during the test and only go as far as possible without pain.

 

 

 

The Reach, Roll, & Lift Test is a great test for your strength and ability to control the muscles around your shoulder blades. Limitations here can lead to limited width in your golf swing and loss of shoulder range of motion in your golf posture.  Start by getting into a prayer position by kneeling down on the ground and sitting back onto your heels. With your head about one fist width off the ground, take your right hand and reach it out as far as possible keeping your trunk and head down. Roll your palm to the sky, making sure your thumb rotates past the 12 o'clock position.  Then try to lift your arm up off the ground.  Make sure you don't lift your head or trunk during the test and keep your elbows straight.  Repeat on the other side.

The Supine Lat Test is a great test for overall lat flexibility.  The lat muscle spans your entire back and inserts onto your arm.  Tightness in this muscle can lead to loss of spinal posture anytime the arms are elevated, such as during the backswing.  Make sure you don't arch your back during this test and stop if there is pain.

 

The Bridge w/ Leg Extension Test is a great test for stability in the core, specially the gluteal muscles.  Strong glutes are a key to good ball striking and generating power from the ground up.  Start by lying on your back, knees bent, feet flat, knees and feet together, and arms crossed over your chest.  From here, lift your pelvis up off the ground.  Now, keep your belt line parallel to the floor and try to extend your right leg from the knee.  Hold this position for ten seconds.  If you can't keep your belt line level or if your left hamstring or lower back starts to cramp, stop the test.  Repeat the test on the other side.Make sure you keep your belt line parallel to the ground throughout the test.  Remember, if you feel like your hamstring is going to cramp, stop the test immediately!

The Side Bridge w/ Leg Lift Test is a great test for overall side pillar strength and stability.  Many muscles including the oblique abdominals, glute medius, and adductors are challenged on this test.  Their ability to stabilize your side is a key indicator to lateral stability in your golf swing.  If this group of muscles is weak, then swing faults such as swaying, sliding, reverse spine angles, and reverse pivots may be present.  Make sure your calf is completely off the ground and your elbow is directly under your shoulder joint for this test.

 

The 90/90 Test is a great test for overall shoulder mobility. This checks your ability to externally rotate your shoulders throughout the golf swing. Start in a 5-iron posture with both arms crossed over your chest.  Take your right arm and hold it out to your side with a 90 degree bend in your elbow and a 90 degree angle at your shoulder.  Now, without standing up out of your posture, try to externally rotate your right arm up as far as possible.  Note if you can get your arm past your spine angle.  Repeat on your left side.  Make sure you maintain a good golf posture throughout the test and stop if there is any pain.

 

The Open Book Test is a great test for flexibility in your thoracic spine, rib cage,  pec muscle, and shoulder joint.  Good flexibility in your spine and shoulders is important to help maximize power and maintain a stable posture during your golf swing.  Limitations in the Open Book test can lead to restricted shoulder turns, limited arm height and width, chicken winging and scooping through impact and a multitude of swing plane and path issues.  Make sure you keep your knees in contact with the floor during the test and your elbow above chest height.

The Single Leg Balance Test is used to measure your overall balance.  This test highlights any imbalances from left to right as well as overall stability in your core.  Make sure you stand with your arms down by your side, but not touching your side, and with your elevated leg not touching your down leg.