TPI Physical Screen - Lower Quarter Rotation Test
By Mark Pajich
A TPI golf screen is a physical assessment of how well your body moves in relation to your golf swing. There are 16 movement patterns that we check and depending on your results we may find that you have one or more of the 12 most common swing faults, each of which will have a direct effect on your game.
This series of articles will go through the TPI Physical Screen and how each movement pattern can impact your golf. Today’s article will focus on movement pattern no 10, The Lower Quarter Rotation Test.
Movement Pattern No10: Lower Quarter Rotation Test:
The objective of the Lower Quarter Rotation Test is to measure how well your lower body rotates with your upper body in relation to the golf swing. This test requires sufficient internal/external rotation of the hip as well as inversion/eversion of both feet. The goals we are looking for during this test are the capability of rotating sufficiently on both feet during the backswing and downswing, stability through the movement, and to assess where the main restrictions are coming from in your swing.
The Lower Quarter Rotation Test
Firstly, find two straight sticks and form an angle of approximately 60-degrees on the floor. Now stand on the left leg with the right leg placed right behind the left foot on raising your heel so your right foot is on your toes. You would like to be directly behind the stick in order to measure the degree of rotation on the left leg. In this position, place both hands on your hips and try to rotate as much as possible in both directions. Make sure that you are keeping the left foot pointed straight forward with most of your weight on that foot. Repeat on the right side as well. Ideally, you would like to achieve a position where there is at least 60 degrees of lower body rotation on both legs both ways.
To see how to do this test, watch demonstrate the proper technique in the following video. You can check yourself in a mirror to see if you are doing it correctly.
Swing faults: TPI research shows that if you have limitations in the Lower Quarter Rotation Test then you have a 65% chance of swaying and sliding, 60% chance of loss of posture and early extension, and a 40% chance of swinging over the top, scooping the ball, and/or having a “chicken wing” swing. These swing faults can cause you to have inconsistent impact, trouble maintaining ideal positions, and lower back pain.
Exercise: Lying Banded Clamshells
Start by putting a band through both legs and placing it just above both kneecaps. Now lie sideways with your knees bent and stacked on top of each other. In this position, lift the top knee up as high as possible while keeping the feet stacked. The resistance from the band should target mainly the gluteus medius and secondarily the gluteus maximus. Do this 8 to 12 times for each leg without pain.
Watch Adam complete the Lying Banded Clamshells exercise in the following video.
Exercise: Figure 4 Vertical Bridge
Start by lying face up, then cross your right foot over your left leg placing it flat on the ground just outside your left knee. Now turn slightly to the left and lift your butt off the ground with your right foot. Perform this with your hands up and over your chest at all times. You should feel this work the glutes and open up the hips. Do this 5-8 times for each leg without pain.
Watch Adam complete the Figure 4 Vertical Bridge exercise in the following video.