The shoulder with its complex network of muscles, tendons, labrum, and ligaments plays a significant role in the golf swing.  If one or both sides are compromised, it can have a significant impact on swing mechanics, distance, and injury.   

One of the main power moves in the golf swing that is often the topic of discussion for the monthly golf publications is a good shoulder turn.  The rationale being the further back you can take the club, the greater the distance the clubhead will travel and the more clubhead speed you’ll be able to generate.

Unfortunately for many golfers restriction in shoulder rotation, specifically external shoulder rotation, can hinder a good shoulder turn.  This applies to the trail side shoulder (right shoulder for a right-handed golfer) as it externally rotates during the backswing.  Restricted movement (less than 110 degrees of external rotation) may limit range of motion and your backswing.       

To assess external shoulder rotation, raise your right arm so that the upper arm is parallel to the floor with the elbow bent 90 degrees and the forearm perpendicular to the floor (think about giving the Boy Scout sign).  From this position, slowly rotate just the hand and forearm back without moving your upper body.  Your upper arm will rotate somewhat, as well, but shouldn’t move.  If you can get your forearm between a 1 and 2 o’clock position, you’re doing okay.  Anything less is considered restricted.  Repeat with the left arm where a good target is between 10 and 11 o’clock.       

Restriction in the trail shoulder during the backswing could also result in a couple of common swing faults.  The first is a leaning of the upper body back toward the target as the golfer attempts to take the club back.  This leaning back is known as a reverse spine and doesn’t set the golfer up in a good position to be able to initiate the proper hitting sequence in the downswing. 

As a result of this poor position at the top of the backswing, the upper body tends to control the downswing using arms instead of hips to lead the way (hips initiating the downswing is another power move).  An over-the-top swing path most often occurs with a casting of the club too early in the downswing (maintaining a good wrist hinge well into the downswing is yet another power move).  The end result is the all too common slice with not much distance. 

Reverse spine is also correlated to lower back concerns for the golfer and is one of the more prevalent factors so many golfers suffer from low back discomfort. 

The second swing fault which may arise from lack of external shoulder rotation is a leveling out of the shoulders or flat shoulder plane.  This can accompany, again, the restricted golfer’s desire to get the club back further in the backswing and will impact swing path, as a result of spine angle changes, and possibly balance.

On the target side, restricted rotation in the shoulder often times leads-up to the widespread fault known as chicken wing.  Chicken wing is characterized by a hugging of the target elbow (left elbow for a right-handed golfer) to the body during the follow-through phase of the swing.  It prevents the golfer from extending out to the target, reducing the swing arc, and impacting speed and power.

Of concern with the chicken wing swing fault is the development of tendonitis in the elbow on the swing fault side. A condition you want to stay away from as it can take a number of weeks to heal, reducing or eliminating for awhile your playing time on the links. 

One factor to consider when assessing external shoulder rotation is whether or not and to what degree the golfer has a C-posture stance.  Excessive rounding of the shoulders, which is very prevalent today due to computers, fans the shoulder blades out and moves the glenoid fossa, the end of the shoulder blade that houses the upper arm, forward.  This can severely limit external rotation of the shoulder. 

Exercises that address mobility in the shoulder are necessary to enhance external shoulder rotation.  One such exercise is the Open Book.  Lie on your side in the fetal position with elbows, shoulders, and knees at 90 degrees, and a light weight (1 to 2 lbs.) in each hand (position A).  Without changing any of the angles, slowly rotate the top arm up and over, as in opening a book, till a gentle stretch is felt.  Keep the knees together (position B).  If needed, hold the knees down with the stationary hand.  Hold for 10 to 15 seconds and return to the starting position.  Make sure to breathe throughout.  Do 3 to 5 sets, roll over and repeat to the other side. 

Another good exercise to enhance range of motion is the shoulder rotation stretch. You’ve got to be careful with this one, though, and not apply too much pressure. Check out the video – https://youtu.be/_xoSaO6bXIY?si=RQTev0Wqjt6TUXn1

In addition, a good exercise to help strengthen the rotator cuff muscles, which will aid in external rotation, is external shoulder rotation using an exercise tube as the resistance. This particular exercise is done utilizing a negative contraction for the rotator group. Here is the link to the video – https://youtu.be/tzSyJ2fCq9I?si=yPYJ8Ahu8CjYjLNe. Start with an easier tension (light to medium) exercise tube as you’ll definitely feel this exercise.

Posture should also be checked to see if exercises are needed to correct rounded shoulders.  The goal, if present, would be to return the shoulder blades back toward the spine or midline of the body by stretching the tightness in the chest area and strengthening the upper back muscles.  A qualified golf fitness instructor can show you how. I’ve covered this in the A Few Causes and Cures for a Limited Backswing article, which you can find below in the Article Archive.

The shoulder plays a pivotal role in the golf swing and restriction in range of motion can have negative effects on several different aspects.  To improve the chances for optimal swing mechanics while reducing the potential for injury, have your shoulder rotation on both the trail and target sides measured.  If a restriction is found, exercises must be initiated to correct the deficiency.  In doing so, you set the stage for better, healthier golf.       

ARTICLE ARCHIVE

The Golf Swing Physiology Series
A FEW CAUSES AND CURES FOR A LIMITED BACKSWING
THE EARLY EXTENSION SWING FAULT
THE REVERSE SPINE SWING FAULT
THE PHYSIOLOGY BEHIND THE SWAY & SLIDE SWING FAULT

WHY LOW BACK DISCOMFORT IS COMMON AMONG GOLFERS
WHY IS FUNCTIONAL TRAINING IMPORTANT FOR MY GOLF GAME
LOW BACK PAIN AND THE QL MUSCLE

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I’m honored to be recognized, once again, by the Golf Fitness Association of America.

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