The Reverse Spine Angle is one of TPIs Top Swing Flaw Characteristics. Learn how to identify, understand, and prevent/mitigate the Reverse Spine Angle motion.
What is Reverse Spine Angle:
A Reverse Spine Angle is a common swing fault seen in golf. It happens when the upper body leans excessively toward the target at the top of the backswing. This causes a “reverse spine angle.”
This faulty movement disrupts the natural mechanics of the swing, placing the body in an awkward position that often leads to other issues in the downswing and impact. Left uncorrected, it can also lead to long-term physical strain, especially in the lower back.
(Credits to Pro Chiro)
Why you should care:
1. Preventing Lower Back Pain
The reverse spine angle in the backswing causes the upper body to lean excessively backward or laterally, leading the spine to bend away from the target. This position increases compressive forces on the lower back, particularly on the trail side, and makes it challenging for the core muscles, such as the abs and glutes, to stabilize the spine effectively during the swing. Over time, the repeated stress from this improper movement can lead to chronic pain or injury, especially during the transition and downswing phases.
2. Proper Downswing Sequence
A Reverse Spine Angle makes it difficult to initiate the downswing correctly. Golfers rely on their lower body to start the swing sequence, but this fault places the lower body in a compromised position, limiting its ability to lead. When the upper body compensates by dominating the swing, it can create inconsistent paths, limited power, and erratic ball striking.
3. Maximizing Power and Accuracy
Golfers generate power and consistency by maintaining a stable spine angle throughout the swing. A Reverse Spine Angle disrupts this stability, resulting in weaker and less accurate shots. By fixing this fault, golfers can improve their swing mechanics, optimize energy transfer, and achieve better results on the course.
What are some of the causes:
- Having improper pelvic side bend (trail side hip too high) at address can create the reverse spine angle during the backswing
- The player is trying to keep their head "still" during the swing, but they end up leaning towards the target
- A lack of forearm rotation in the backswing can cause the golfer to lift the club into a poor position on the backswing
- The golfer is attempting to turn past 90 degrees at the top of backswing but doesn’t have the flexibility to do so, and hence they compensate by bending the upper torso backwards
How to Monitor and Improve:
To measure your Reverse Spine Angle at the top of your swing, simply head to the Sportsbox 3D Golf app and take a recording of your swing (face-on view). Once you’ve recorded, select the Chest Bend at Top indicator. This metric shows the forward or backward bend (tilt) of your chest. If you are vertical, your chest bend number will show as 0 degrees, forward would show as positive, and backward will show as negative.
A little negative amount of Chest Bend at Top is okay and while working on this you should incrementally decrease the amount of backwards bend. Don't try to fix it all at once.
Example of a golfer who may be prone to injuries because of their immense reverse spine angle.
Example of a golfer who has good chest bend at top, promoting more stability & power.
Improving your Reverse Spine Angle:
Try out these exercises provided by Perform for Golf (P4G). Click on the exercise names to watch a TPI certified P4G trainer demonstrate the movements.
1. Med Ball Reach Back and Lift
This dynamic movement helps improve thoracic extension and rotation, crucial for a powerful and fluid backswing. By reaching back with a medicine ball and lifting it overhead, you'll strengthen the muscles that support your spine and promote better rotational movement.
2. Banded Right Shoulder Extensions
This exercise improves shoulder mobility and flexibility, both essential for a smooth and pwerful swing. By performing banded shoulder extensions in a golf stance, you'll enhance your range of motion and reduce the risk of injury.
This exercise specifically targets the thoracic spine, allowing you to isolate and improve rotational movement in a golf-specific position. By holding a golf club across your shoulders and rotating your torso, you'll enhance your ability to run your shoulders independently of your hips.
