Test: Flexibility Tests

Take the Flexibility Test to Test Your Flexibility!

The golf swing DEMANDS superb upper body flexibility and functional leg strength. Without these two ingredients, it is almost certain that a fundamental golf swing will be unattainable!

If your golf swing is being restricted by a lack of flexibility, remember that Tight and Imbalanced Muscles got you into this shape, stretching them PROPERLY can get you flexible again.

Test #1: The Hamstring Test

The Hamstrings are connected to the pelvis and are a major influence in stabilizing the pelvis, as well as contributing to its rotation. In this important Flexibility Test, Roger Fredericks will walk you through the proper method of testing your Hamstring Flexibility and discuss how tight hamstrings prevent the pelvis from functioning properly throughout the swing.

To perform this test, set a chair in front of you with the back of the chair facing you. Put your hands on top of the chair. Next, put your right foot forward. Bring your left knee flush up against your right heel. Make sure that your back toes are curled under. Once your body is aligned, just simply stand up and flatten the back foot. Keeping the right knee tight, start walking your hands down the back of the chair as far as you can go. Always keep your legs straight. The vast majority of people only get about half way down the chair before the hamstrings start to burn.

Passing the Test – The body was designed so that you should be able to get your fingertips of your hands down on the floor. If you can do this, you pass the test.

Test #2: Shoulder Turn Test

Everybody in golf wants a bigger shoulder turn! In this video, Roger Fredericks administers a test that reveals just how much of a turn you can make. Coiling the shoulders properly against the resistance of the lower body pays huge dividends in the Golf Swing. It produces power and consistency, which means longer and straighter drives, and more greens in regulation. Test your shoulder turn and learn what you can do to increase your flexibility to improve your golf swing.

To perform this test, start by sitting on the floor with your legs out straight in front of you. Put your right foot over the left leg, keeping the foot flat on the floor and the left leg straight. Next put the right hand as far behind you as possible – try for the middle of your back. Keeping upright, take the left arm, make a bar and press it against the right thigh while turning as far behind you toward the right as you can. You are trying to get your shoulders in line with your left leg.

Passing the Test – If you get the shoulders in line with the extended left leg you are making about a 90 degree rotation in your upper back.

Test #3: Overhead Extension (Lat) Test

This two part test will reveal if you have any restrictions in your upper torso and shoulders. The lat muscles (along the back and sides of the torso) along with the obliques and pecs, play an important role in the golf swing, and are crucial in creating trunk rotation and extension of the arms. The lat muscles also stabilize the shoulders, so finding any limitations in their function is a big help in understanding and taking the necessary steps in improving your body and your golf swing.

To perform this test, stand with your feet approximately one foot off the wall and your lower back and head against the wall. Check to see if your jaw line is level or if your head isn’t touching the wall. Now, place your arms flush against the wall in an 8:00 and 4:00 position, with the backs of your hands against the wall.

Making sure your arms are ram-rod straight, begin sliding your hands and arms up the wall as high as they’ll go. Eventually, they’re going to begin to bend, and/or, come off the wall.

Passing the Test – For functional lats, obliques, and pecs, you should be able to get your arms (while straight) at least to the 10:00 and 2:00 position. (Most people just get past 9:00 and 3:00). It’s common for people to “cheat” by bending their arms as they slide up the wall. Make sure that you’re diligent in maintaining perfect form during the tests. If you don’t give yourself a true test, you won’t get a true assessment.

Test #4: Hip Flexor/Psoas Test

This Test will tell a lot about the functioning of your hips. How the hips function in the golf swing (and in every sport for that matter) is paramount. In this Video, Roger will explain how even the slightest movement in the hips will affect every joint in the body.

Test #5: Lower Hamstring and Calf Test

The Downward Dog Test (aka Lower Hamstring and Calf Test), will help determine your calf and lower hamstring function. In the Video, Roger Fredericks will explain how without stable calves in the golf swing, there will be little chance of having a stable lower body. The calves are actually the bottom of the posterior muscle chain, which runs from the back of your lower leg up to your neck. Find out in this video what the hamstrings have to do with your Rounded Shoulders and the importance of loosening up the calves and hamstrings for better posture and a freer golf swing.