TPI Physical Screen - Overhead Deep Squat
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 4, Overhead Deep Squat.
Movement Pattern No 4: Overhead Deep Squat
The Overhead Deep Squat is one of the most complex tests in the TPI Physical Screen. Research conducted by TPI has shown that if a golfer is unable to complete a full deep squat with their heels on the ground, it is nearly impossible to maintain posture during their downswing. This could be due to a lack of pelvic stability caused either by an existing injury or weak abdominal muscles.
Another reason why this test may be difficult is due to limitations in the thoracic spine or Lat muscles. Knee injuries, ankle instability, tight calf muscles and/or shoulder or rotator cuff injuries will also affect one’s ability to complete this test.
If you can complete the test as show here by Peter, then congratulations, you are in the 5% of golfers who can. If you can’t then don’t despair – there are professional golfers who struggle to pass this test as well.
The Overhead Deep Squat
Grab a club and fully extend your arms over your head with your feet shoulder width apart and feet facing forward. While keeping the club directly overhead, squat as low as you can go without lifting your heels or flaring your feet.
Watch Peter complete the Overhead Deep Squat test in the following video. You can check yourself in a mirror, best from a side-on view, to see if you are doing it correctly.
Exercise: Supported Deep Squat
If you are finding this test difficult, one of the simplest exercises you can start to do is the Supported Deep Squat which you can do anywhere as long as you have something solid to hold on to.
Instructions
Simply by holding on to a solid surface, practice by squatting as low as you can go. Ensure your heels remain flat on the ground and your feet don’t flare outwards. If you do this regularly then you should start to see some good improvements in both your mobility and your golf.
Watch Peter complete the Supported Deep Squat in the following video.
For more information on golf-specific fitness programs please contact us at 012-334-1511 or send us an enquiry here.