Feeling weak? Add speed by correcting your ‘under posture’

Roger Fredericks demonstrates "Under Posture."
Angus Murray

Very few amateurs set up and swing with ideal posture. It’s not entirely your fault—the lifestyle mandated by intense work schedules and hours spent sitting at a desk or in a car have slowly wreaked havoc on your natural design. If you look at your profile in a mirror and notice that the upper part of your spine is rounded while the bottom part (just above your belt line) is flat, you know you’re a victim. You have what flexibility experts call “Under Posture.”
The root of Under Posture is a weak pelvis and lower body. These limitations make it difficult to remain balanced and braced for power. (Those times when you fall off balance when you step on the gas with your driver? Blame your underdeveloped lower body and Under Posture.) And because your lower body isn’t able to support the upper, you can’t create coil and torque. Your only hope is to swing your hands and arms as fast as you can to generate sufficient speed in your swing. This is hardly ideal, because the more you rely on your upper body to power the club, the more likely you’ll lift up your torso through impact. Expect a heavy dose of weak strikes and shots that tail off weakly to the right.

(RELATED: How to Fix Common Posture Problems)
The first step to fixing the problem is to strengthen your lower body. If you have a gym membership, work only on your legs and core. If you don’t visit a gym regularly, then dust off those old sneakers and start walking. Then walk some more. Wake up a half-hour earlier every day and take a stroll around your neighborhood. After a while, map a route that includes hills or stairs. You’ll be surprised how much better you feel in as quickly as thirty days.
In the meantime, here are some ways to cheat your Under Posture and keep your scores from ballooning the next time you play.
1. Strengthen your grip will. Rotating your hands to the right on the handle promotes wrist action to create additional speed.
2. Widen your stance to establish a solid base even with weakened hip and leg muscles.
3. Perform the Air Bench exercise between rounds. Rest your back against the wall and pretend you’re sitting in a chair. It’s a simple exercise, but it’s one of the best for building up the strength in your legs. Add to the exercise by placing a foam roller between the wall and the small of your back. This will help you restore the s-curve that’s missing in your spine.
For more information on Under Posture and for a personal posture rehabilitation program, visit Fredericks' website here.
Golf fitness pioneer Roger Fredericks has worked with more than 70 Tour players, including seven Hall of Famers. His DVD, “Roger Fredericks Reveals the Secrets of Golf Swing Flexibility” is the best-selling golf fitness DVD of all time.