Set Up Like Adam Scott

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Adam Scott has just about the purest set up position of any golfer in the world. In this article I’ll explain why it’s important to try and emulate the world’s number 1 golfer and show you how to it can be done!

Good news! The biggest influencer on your swing mechanic’s is also the easiest to fix! Your set up will determine the direction and path of the clubhead, the amount of rotation your able to achieve and the body’s position during the golf swing. In a nutshell, if you start in a bad position – you will arrive at impact in a bad position!

 

So what is an ideal set up posture? There is a very simple checklist, most of which you can achieve with a bit more awareness and some simple corrective exercises:

ATHLETIC LOWER BODY STANCE:

-       Feet just wider than hip width apart (this can vary slightly depending on the length of the club)

-       Feet turned out slightly (about a ‘5 to 1’ or ‘12:55’ position if you imagine your feet to be the hands of a clock)

-       Knees turned out on the same line as your feet and slightly flexed

ATHLETIC UPPER BODY STANCE:

-       Hinged forward at the hips, spine in neutral position (maintaining natural curves)

-       Shoulders drawn back and scapula hugged into ribcage

-       Elbows turned out

-       Head retracted back (think double chin)

 

Does this all look familiar in the picture above??

 

There is a common theme in these check points – that of turning parts of the body outwards or externally rotating. The vast majority of people I see are turned inwards or internally rotated. They are hunched and squashed and their golf swings reflect the lack of space they are giving themselves at address.

 

 

So how do get you from being internally rotated, hunched and squashed to a set up like Adam Scott – open and athletic? Well it’s basically a matter of releasing off the tight muscles and strengthening the weak ones.  At the bottom of the page I have included two separate mini workouts, one for the lower body and one for the upper body using simple release and activation exercises. First I am going to explain the how and why behind the exercises.

LOWER BODY

Release and Activation Exercises

We target the tight muscles that are dragging the knees inward – hip flexors and adductors (groin) using a combo of spiky ball release (self massage) and stretching. Once these muscles have been loosened off we look to activate the essential postural muscles that have “switched off” – the deep and lateral (side) glutes.

UPPER BODY

Release and Activation Exercises

We target the tight muscles that are dragging the shoulders and head forward and inward - pecs, biceps, abdominals - with a combo of spiky ball release (self massage) and stretching. Once these muscles have been loosened off we look to activate the essential postural muscles that have “switched off” – upper back muscles, lumbar erector spinae, deep neck flexors and deep core.

These release and activation drills can be done at home with minimal equipment and double up as a great pre round warm up.

 

Equipment Needed

Ramsay Posture Belt: The ultimate tool for training golf posture and movement patterns.

Spikey Ball: Versatile self massage and release tool.

Knee Band: Can be used around the knee, ankle or foot to activate and strengthen glute muscles.

Note: All products are available from http://golffitapp.com/product-type

 

LOWER BODY MINI PROGRAM

Perform As a circuit – 2 rounds with 20 secs rest between exercises

Self Massage Hip Flexors -                        60 secs each side

Self Massage Adductors -              60 secs each side

Adductor Squat Stretch -                 30 secs each side

Knee Band Crab Walk -                   15 mtrs each direction       

Set Up Posture Drill -                                  45 secs

 

These exercises and many more can be found on the Golf Fit Pro App:

iOS

Android

 

UPPER BODY MINI PROGRAM

Perform As a circuit – 2 rounds with 20 secs rest between exercises

Self Massage Pec –                          30 secs each side

Bent Arm Chest Stretch -                 30 secs each side

Inside Out Drill -                              30 secs each side

Wall Initial Posture Drill –                        45 secs

Set Up Posture Drill –                                  45 secs

 

These exercises and many more can be found on the Golf Fit Pro App:

iOS

Android

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