TPI Physical Screen - 90/90
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 7, 90/90 Test.
Movement Pattern No 7 : 90/90 Test
The objective of the 90/90 is to test the range of external rotation in one’s shoulder and their ability to maintain upper body stability at the top of the backswing. Having the correct range of motion as a golfer is important as it will affect your capability to achieve an ideal position to start the downswing; for example, having limited external rotation could cause your shoulder to elevate or flare during the swing which will change the swing path.
Standing position:
Start by standing tall with your right arm out to the side at about 90 degrees of flexion in the elbow and arm parallel to the ground. Now, without bending or arching your back, externally rotate the shoulder by rotating the hand up and back as far as possible. Only go as far as your body allows with no compromises (such as arching or back) and with no pain or discomfort. Then repeat the whole process again on the left side. Ideally, you would like to have your forearm rotated past the spine angle.
Golf Posture position:
Next portion of this test is to test the external rotation in your dynamic golf posture. To start, get into a normal five iron set-up posture. Again, raise the elbow and arm to a 90/90 position and rotate the hand externally. Observe the forearm-spine angle relationship in the same fashion as during the standing portion of the exam. Repeat on the opposite side.
Check out the video below to see Peter demonstrate the proper technique. 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 90/90 then you have a 45% chance of swinging over the top and/or having a 40% chance of being in a C-posture at address, having a loss of posture during the swing, and having early extension at impact. Having a C-posture or early extension could potentially overload the lower back causing aches and pains; moreover, causing difficulty to execute swing sequences. If you find this test difficult to perform you may also have an issue with shoulder instability, previous injury, or muscle imbalances.
Exercise: Banded Pull-Aparts
(External Rotation strengthening)
Standing up, keep your elbows tucked into your sides while bringing your forearms up to make a 90-degree angle with your arm. Now, turn your hand up into a supinated position and hold on to a relatively light band. Then pull the band apart while maintaining a 90-degree angle at the elbow. Do this without arching your back or feeling any pain.
Exercise: YTWs
(Dynamic Posture)
Start by standing in a 5-iron posture and keep the spine neutral. Then bring your arms out about 45 degrees in front of you to achieve the Y position. Next, bring your arms back to neutral and then raise them up directly to the side, creating a T position. Lastly, bend your elbows and bring your arms out to the side into a W position. Make sure to maintain a neutral spine and squeeze your shoulder blades when performing each letter. If any pain or discomfort occurs, stop immediately.