TPI Physical Screen - Lat 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 9, The Lat Test.
Movement Pattern No 9: Lat Test:
The objective of the Lat Test is to measure lat mobility, shoulder range of motion limitations, and restrictions in the scapular region. This test will determine if there is any tightness in the lats. The lat muscle is a large muscle that covers the width of the middle and lower back. It connects the bone of the upper arm to the spine and the hip. Having sufficient lat mobility can prevent loss of posture during the golf swing as well as allow the golfer to rotate their shoulders with proper control on the backswing and follow-through. It is crucial to have enough lat mobility and strength to generate power in the swing.
The Lat Test
Find a wall that is sturdy enough to lean on for this test. Get into a modified wall sit position that is higher than the usual 90-degree angle. Make sure that your feet are shoulder width apart and directly below the knees while performing this exercise, not too close and not too far. Keep the lower back flush against the wall during the whole test. Now, in this position, begin the test by lifting both arms as far as possible while keeping the elbows straight and the thumbs pointed up. The distance between each hand should be about the width of a basketball. Ideally, you would like to achieve a position where the thumbs are touching the wall without arching the lower back, any pain or discomfort, and bending the elbows.
Watch Adam demonstrate the proper technique in the video below. 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 Lat Test then you have a 60% chance of C-Posture, 55% chance of having a flat shoulder plane, and a 50% chance of losing posture, early extension, and/or S-Posture during the swing. These swing faults can cause you to have inconsistent impact, non-optimal positioning, and lower back pain.
Exercise: Floor Lift and Reach
Start by kneeling in a prayer position, then sit back on your heels. Next you will want to make a fist with the left hand and place it on the ground in front of your knees. From this position, gently place your forehead on your fist and extend the right hand as far as possible, then lift the arm. Make sure you only lift the arm and not the trunk of your body. Do this 8 to 12 times for each arm without pain or losing trunk position.
Watch Adam Tee complete the Floor Reach and Lift exercise in the video below.
Exercise: Side Lat Stretch
Start by standing tall with your body about 3 feet parallel to a pole or length stick (anything that allows you to have a firm grip). Now bring the arm furthest away from the pole overhead to grip the top portion of the pole, then grip the lower portion of the pole with the other arm. Now pull against the pole with the arm that is in the top portion and push with the arm that is in the lower portion. Avoid twisting the torso too much in this position. You should feel a deep stretch in the lats. Hold this position for at least 30 seconds on each side without any sharp pain.
Watch Adam complete the Side Lat Stretch exercise in the following video.