TPI Physical Screen - Reach, Roll and Lift 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, Reach, Roll and Lift Test.
WARNING: All TPI Tests should be performed with no pain whatsoever. Perform in a safe environment with proper form.
Reach, Roll and Lift Test
The objective of the Reach, Roll, and Lift Test is to measure the mobility of the shoulder joint and the strength of the lower trap muscles. Weakness in these areas can cause the player to have difficulties with scapular control and posture issues at set-up. There are two main causes of lacking sufficient Reach, Roll, and Lift:
Latissimus Dorsi (Lat) flexibility.
Shoulder joint mobility complications.
C-Posture or Upper Crossed Syndrome
Lack of lower trapezius strength can limit the width and length needed to produce power in the swing. Fixing this will result in a more efficient swing and thus increasing power output.
How to do the Reach, Roll, and Lift Test
Firstly, find a mat and kneel as far back as possible with the butt touching the heels. From this position, bend at the waist bringing the head towards the ground while keeping the butt on your heels. Now make a fist with the right hand and place your forehead on top of it. Finally, extend your left hand as far as you can, roll your hand outward towards the ceiling, then lift the left arm up. Repeat on each side. Ideally, you would like to perform this test without bending at the arms and the hands rolling back to neutral.
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 Reach, Roll, and Lift Test then you have a 55% chance of C-Posture and Flat Shoulder Plane, 50% chance of having Loss of Posture, and 45% chance of Swaying and Sliding during the backswing. These swing faults can cause you to have inconsistent impact, lack of power, and/or lower back pain.
Exercise: Kneeling Lat Stretch
Start by getting into a kneeling position in front of a bench. From here, put your hands together and place your elbows on the bench about shoulder width apart. Now simply press your chest down towards the ground and get your hips to move back. Make sure that you are not forcing this movement, it should be a gradual push to a deeper stretch. Do this about 30 seconds at a time. This will stretch and mobilise the lats to make it easier to have scapular control. Watch the following video for the proper technique.
Exercise: Shoulder Circles
Start by standing tall and holding on to a stick (preferably with enough length) at slightly more than shoulder width apart. From here, simply create a circle by bringing the stick as far as you can around the back then come back in front. Do this about 8-12 times at a controlled pace. You should not feel any pain/discomfort whatsoever; if any of these occur, please see a medical professional. This exercise works on shoulder mobility and control. Watch the following video for the proper technique.