TPI Physical Screen - Bridge with Leg Extension 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 16, Bridge with Leg Extension Test.
WARNING: All TPI Tests should be performed with no pain whatsoever. Perform in a safe environment with proper form.
Movement Pattern No 16: The Bridge with Leg Extension Test
The objective of the Bridge with Leg Extension Test is to measure control and stability in the Pelvis/Lumbar Spine/Core. The main muscles involved in this test are the butt muscles (Gluteal), and they play the biggest role for stability and power production in the swing. There are two main causes of lacking sufficient Bridge w/ Leg Extension which are Lower Crossed Syndrome causing muscle inhibition and muscular weakness.
Lack of glute stability or strength can cause the player to do a couple things:
Loss of stability during the backswing
Having a power “leak” on the downswing
“Sliding” through the ball and possibly having early extension
How to do the Bridge w/ Leg Extension Test
Firstly, lie on the floor in a sit-up position with your back on the floor, knees bent, feet flat. In this position, keep the feet and knees together while having your arms straight out over your chest. Now lift your hips off the ground and extend the right leg straight out without detaching the knees and keeping your hips parallel to the ground. Hold this position for 10 seconds then switch sides. Instability and strength will show when any tipping or dropping of the hips occur as well as shaking in the working leg. Muscle inhibition will show if the hamstring or lower back starts to cramp.
Watch the following video for 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 Bridge with Leg Extension Test then you have a 65% chance of having S-Posture, 50% chance of having Early Extension, Loss of Posture, Swaying, and Sliding during the swing. These swing faults can cause you to have inconsistent impact and/or lower back pain.
Exercise: Quadruped Hip Extension
Start by getting into a quadruped position where you are on “all fours”, and it's important to make sure your shoulders are directly over your wrists and hips over knees. From here, start by performing a pelvic tilt to find a flat neutral back. Now, while maintaining a tight core and neutral position, simply extend your leg straight back and squeeze the glute of the extended leg. To make sure you are performing the movement efficiently and not arching in the lower back, we recommend doing it in front of a mirror. Do this about 8-12 times and repeat the exercise on the other side as well. This will help with activation of the glutes as well as challenge your ability to stabilise the core. Watch the following video for the proper technique.
Exercise: Elevated Hip Thrust
Start by getting into a supine position with your back on a bench, knees bent, and feet flat at roughly shoulder width apart. Now, simply drive your hips upward and squeeze your glutes at the top creating a “bridge”. You want to make sure that you are creating a 90 degree angle at the backside of your knees, so it is best to perform this in front of a mirror. Then, lower your hips back to the starting position and repeat for 8-12 repetitions. You may also add a barbell to create additional resistance. If you start to feel it in your hamstrings or lower back, make sure your feet are positioned correctly, pelvis is neutral, and core is engaged. Watch the following video for the proper technique.