Instruction
Stickney: Fixing a common set-up fault among middle-aged golfers
There is one thing for certain when it comes to golf, none of us are getting any younger nor are we becoming more flexible naturally. In fact, it is absolutely amazing to me just how fast you seem to lose the simple things in your swing when you don’t swing the club for some time or pay much attention to the “basics” that you would normally focus on when practicing and playing during more serious times.
As I’ve understood more about my swing, I have reached the point where I hardly hit the ball any different regardless of how long it has been since I last touched a club. At this stage in my life I never practice, play 6-12 times a year, and rarely look at my golf swing on video. However, I was attending a TPI Seminar a few days ago and they wanted some sample videos for “case studies” during the class, so I videoed my swing and sent it in to help with the class.
When the video was put on the screen what I saw standing on the range and swinging was the SAME guy I had taught a million times in the past — but now it was me — a middle-aged guy, in reasonable shape, who had become a weekend player at best in terms of volume of rounds but needed a serious bout of gym work on his “golf muscles!”
It was astounding to me that over the last year or two I had completely lost my ability to hinge my hips properly, retract my scapular bones- pulling my shoulders back at address, and basically set up in a position athletically where I had the any chance to rotate- not lift the club with my arms to the top.
In fact the poor conditioning (caused by an overfocus on cardio) in my world had caused a major fault in my address posture. This issue exacerbated the lifting of my arms and put me in a position where I had no power nor control of the golf ball whatsoever.
To quote the great work of Dr. Greg Rose and David Phillips from The Titleist Performance Institute I was in C-Posture…
“C-Posture occurs when the shoulders and thoracic spine are slumped forward at address and there is a definitive roundness to the back from the tailbone to the back of the neck (looks like the letter “C”). This posture can limit the player’s ability to rotate by dramatically reducing thoracic spine mobility. If the player fails to keep the backswing short, they will find it difficult to maintain posture as they swing the club back. Any excessive rounding of the upper back or thoracic spine in the golf posture is termed a C-Posture. This posture can simply be the result of a poor setup position and can be corrected by physically adjusting the posture to a more neutral spine.”
Let’s take a quick look at my backswing from this C-Posture position that TPI described in my set-up. You can see that as I take the club back the shoulder turn begins to slow and stall while the arms lift the club to the top as a result. From here I have basically put myself into a position where I have compromised myself in the areas of power and control!
So now that I now understood where I stood, what caused this C-Posture? Was it my lack of resistance training, non-existent flexibility work, or just being “lazy” during my set up position? The old me- pre TPI- would have said without a doubt it me just being lazy at address and it would be a simple fix.
However, that was not the case as the seminar progressed as I later found out as Dr. Rose and David Philips continued to reiterate “that the majority of C-Postures are caused by a series of muscle imbalances and joint restrictions that are developed over many years that creep into your game slowly over time and then explode on to the scene “appearing” almost over-night!” Wonderful, my laziness in the gym had finally caught up with me!
UPPER CROSSED SYNDROME The muscle imbalances seen in the graphic below C-Posture illustration are collectively called an Upper Crossed Syndrome. The term, Upper Crossed, was also coined by Dr. Vladimir Janda. Dr. Janda noticed the same pattern of muscle imbalances on so many people that he started calling the pattern an Upper Crossed Syndrome. The most significant joint restriction seen in the C-Posture is the lack of thoracic spine extension (limited backward bend or arching of the upper back). This can make it almost impossible to eliminate the C-Posture. Lack of T-Spine extension can lead to a severe loss of spinal rotation, which in turn, will limit the ability to create a good backswing turn.
Because of my lack of conditioning and improper focus on cardio I had allowed myself to fall into a category of posture that is a direct result of inactivity. I had fallen victim to this UPPER CROSSED SYNDROME.
“This is the most significant joint restriction seen in C-Posture for golfers which is the lack of thoracic spine extension (limited backward bend or arching of the upper back.) This condition and posture can also lead to a severe loss of spinal rotation, which in turn limits the ability to create a good backswing turn. This can be the result of restricted hip hinging, which forces the player to compensate by excessively hinging from the thoracic spine.”
“For many players, simply telling them to stop rounding their shoulders or straightening their spine will not make a significant change and can actually be detrimental to their golf swing. Actually, most of our research shows that if C-Posture is a result of muscle and joint imbalances, the only way to correct the posture for good is to address these limitations in the gym or with a healthcare provider.” (TPI Level 1 Body-Swing Connection)
Now that I we understand what this C-Posture did to my swing and how this C-Posture was caused in my own personal world what am I left to do? Can I fix my swing?
Well, I have two options:
- I can do nothing physiologically but try and set up keeping my posture in mind and see if it improves. (We know it won’t!)
- I can do some work in the gym and work on my mechanics over time to truly eradicate this flaw at the root
What should I do? What option do you thing would be the best way for me to have long-term success? Of course, choosing option number 2, however, golfers continually choose option 1 for not only C-Posture but many other issues that TPI has identified and wonder why their swing never improves.
I’m here to tell you that jumping from teacher to teacher is NOT the answer, it is to follow Greg and Dave’s advice and choose option 2…do it for yourself and the long-term health of your golf swing!
Think about it!
Question or comments? tomstickneygolf@gmail.com
There may be no more painful affliction in golf than the “yips” – those uncontrollable and maddening little nervous twitches that prevent you from making a decent stroke on short putts. If you’ve never had them, consider yourself very fortunate (or possibly just very young). But I can assure you that when your most treacherous and feared golf shot is not the 195 yard approach over water with a quartering headwind…not the extra tight fairway with water left and sand right…not the soft bunker shot to a downhill pin with water on the other side…No, when your most feared shot is the remaining 2- 4-foot putt after hitting a great approach, recovery or lag putt, it makes the game almost painful.
And I’ve been fighting the yips (again) for a while now. It’s a recurring nightmare that has haunted me most of my adult life. I even had the yips when I was in my 20s, but I’ve beat them into submission off and on most of my adult life. But just recently, that nasty virus came to life once again. My lag putting has been very good, but when I get over one of those “you should make this” length putts, the entire nervous system seems to go haywire. I make great practice strokes, and then the most pitiful short-stroke or jab at the ball you can imagine. Sheesh.
But I’m a traditionalist, and do not look toward the long putter, belly putter, cross-hand, claw or other variation as the solution. My approach is to beat those damn yips into submission some other way. Here’s what I’m doing that is working pretty well, and I offer it to all of you who might have a similar affliction on the greens.
When you are over a short putt, forget the practice strokes…you want your natural eye-hand coordination to be unhindered by mechanics. Address your putt and take a good look at the hole, and back to the putter to ensure good alignment. Lighten your right hand grip on the putter and make sure that only the fingertips are in contact with the grip, to prevent you from getting to tight.
Then, take a long, long look at the hole to fill your entire mind and senses with the target. When you bring your head/eyes back to the ball, try to make a smooth, immediate move right into your backstroke — not even a second pause — and then let your hands and putter track right back together right back to where you were looking — the HOLE! Seeing the putter make contact with the ball, preferably even the forward edge of the ball – the side near the hole.
For me, this is working, but I am asking all of you to chime in with your own “home remedies” for the most aggravating and senseless of all golf maladies. It never hurts to have more to fall back on!
Over the last couple of decades, golf has become much more science-based. We measure swing speed, smash factor, angle of attack, strokes gained, and many other metrics that can really help golfers improve. But I often wonder if the advancement of golf’s “hard” sciences comes at the expense of the “soft” sciences.
Take, for example, golf instruction. Good golf instruction requires understanding swing mechanics and ball flight. But let’s take that as a given for PGA instructors. The other factors that make an instructor effective can be evaluated by social science, rather than launch monitors.
If you are a recreational golfer looking for a golf instructor, here are my top three points to consider.
1. Cultural mindset
What is “cultural mindset? To social scientists, it means whether a culture of genius or a culture of learning exists. In a golf instruction context, that may mean whether the teacher communicates a message that golf ability is something innate (you either have it or you don’t), or whether golf ability is something that can be learned. You want the latter!
It may sound obvious to suggest that you find a golf instructor who thinks you can improve, but my research suggests that it isn’t a given. In a large sample study of golf instructors, I found that when it came to recreational golfers, there was a wide range of belief systems. Some instructors strongly believed recreational golfers could improve through lessons. while others strongly believed they could not. And those beliefs manifested in the instructor’s feedback given to a student and the culture created for players.
2. Coping and self-modeling can beat role-modeling
Swing analysis technology is often preloaded with swings of PGA and LPGA Tour players. The swings of elite players are intended to be used for comparative purposes with golfers taking lessons. What social science tells us is that for novice and non-expert golfers, comparing swings to tour professionals can have the opposite effect of that intended. If you fit into the novice or non-expert category of golfer, you will learn more and be more motivated to change if you see yourself making a ‘better’ swing (self-modeling) or seeing your swing compared to a similar other (a coping model). Stay away from instructors who want to compare your swing with that of a tour player.
3. Learning theory basics
It is not a sexy selling point, but learning is a process, and that process is incremental – particularly for recreational adult players. Social science helps us understand this element of golf instruction. A good instructor will take learning slowly. He or she will give you just about enough information that challenges you, but is still manageable. The artful instructor will take time to decide what that one or two learning points are before jumping in to make full-scale swing changes. If the instructor moves too fast, you will probably leave the lesson with an arm’s length of swing thoughts and not really know which to focus on.
As an instructor, I develop a priority list of changes I want to make in a player’s technique. We then patiently and gradually work through that list. Beware of instructors who give you more than you can chew.
So if you are in the market for golf instruction, I encourage you to look beyond the X’s and O’s to find the right match!
Most pros take months, even years, to win their first tournament. Lottie Woad needed exactly four days.
The 21-year-old from Surrey shot 21-under 267 at Dundonald Links to win the ISPS Handa Women’s Scottish Open by three shots — in her very first event as a professional. She’s only the third player in LPGA history to accomplish this feat, joining Rose Zhang (2023) and Beverly Hanson (1951).
But here’s what caught my attention as a coach: Woad didn’t win through miraculous putting or bombing 300-yard drives. She won through relentless precision and unshakeable composure. After watching her performance unfold, I’m convinced every golfer — from weekend warriors to scratch players — can steal pages from her playbook.
Precision Beats Power (And It’s Not Even Close)
Forget the driving contests. Woad proved that finding greens matters more than finding distance.
What Woad did:
• Hit it straight, hit it solid, give yourself chances
• Aimed for the fat parts of greens instead of chasing pins
• Let her putting do the talking after hitting safe targets
• As she said, “Everyone was chasing me today, and managed to maintain the lead and played really nicely down the stretch and hit a lot of good shots”
Why most golfers mess this up:
• They see a pin tucked behind a bunker and grab one more club to “go right at it”
• Distance becomes more important than accuracy
• They try to be heroic instead of smart
ACTION ITEM: For your next 10 rounds, aim for the center of every green regardless of pin position. Track your greens in regulation and watch your scores drop before your swing changes.
The Putter That Stayed Cool Under Fire
Woad started the final round two shots clear and immediately applied pressure with birdies at the 2nd and 3rd holes. When South Korea’s Hyo Joo Kim mounted a charge and reached 20-under with a birdie at the 14th, Woad didn’t panic.
How she responded to pressure:
• Fired back with consecutive birdies at the 13th and 14th
• Watched Kim stumble with back-to-back bogeys
• Capped it with her fifth birdie of the day at the par-5 18th
• Stayed patient when others pressed, pressed when others cracked
What amateurs do wrong:
• Get conservative when they should be aggressive
• Try to force magic when steady play would win
• Panic when someone else makes a move
ACTION ITEM: Practice your 3-6 foot putts for 15 minutes after every range session. Woad’s putting wasn’t spectacular—it was reliable. Make the putts you should make.
Course Management 101: Play Your Game, Not the Course’s Game
Woad admitted she couldn’t see many scoreboards during the final round, but it didn’t matter. She stuck to her game plan regardless of what others were doing.
Her mental approach:
• Focused on her process, not the competition
• Drew on past pressure situations (Augusta National Women’s Amateur win)
• As she said, “That was the biggest tournament I played in at the time and was kind of my big win. So definitely felt the pressure of it more there, and I felt like all those experiences helped me with this”
Her physical execution:
• 270-yard drives (nothing flashy)
• Methodical iron play
• Steady putting
• Everything effective, nothing spectacular
ACTION ITEM: Create a yardage book for your home course. Know your distances to every pin, every hazard, every landing area. Stick to your plan no matter what your playing partners are doing.
Mental Toughness Isn’t Born, It’s Built
The most impressive part of Woad’s win? She genuinely didn’t expect it: “I definitely wasn’t expecting to win my first event as a pro, but I knew I was playing well, and I was hoping to contend.”
Her winning mindset:
• Didn’t put winning pressure on herself
• Focused on playing well and contending
• Made winning a byproduct of a good process
• Built confidence through recent experiences:
- Won the Women’s Irish Open as an amateur
- Missed a playoff by one shot at the Evian Championship
- Each experience prepared her for the next
What this means for you:
• Stop trying to shoot career rounds every time you tee up
• Focus on executing your pre-shot routine
• Commit to every shot
• Stay present in the moment
ACTION ITEM: Before each round, set process goals instead of score goals. Example: “I will take three practice swings before every shot” or “I will pick a specific target for every shot.” Let your score be the result, not the focus.
The Real Lesson
Woad collected $300,000 for her first professional victory, but the real prize was proving that fundamentals still work at golf’s highest level. She didn’t reinvent the game — she simply executed the basics better than everyone else that week.
The fundamentals that won:
• Hit more fairways
• Find more greens
• Make the putts you should make
• Stay patient under pressure
That’s something every golfer can do, regardless of handicap. Lottie Woad just showed us it’s still the winning formula.
FINAL ACTION ITEM: Pick one of the four action items above and commit to it for the next month. Master one fundamental before moving to the next. That’s how champions are built.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “The Starter” on RG.org each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more Tips!
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LOWEBOY
Mar 30, 2022 at 5:44 pm
The fix is to lift weights, stretch, do physical training, strength training, flexibility training, anything and everything to get more strength and mobility to improve your posture, which, in turn, improves your golf swing. He gave the answer, he just didn’t hold your hands in the process. Also, get out of the seat, walk, stop staring down at your phones, there are so many posture-killing things in our lives today.
Ray
Mar 19, 2022 at 12:25 pm
OK, so What is the Fix?
Otherwise, its just anecdotal storytelling.
Chuck
Mar 13, 2022 at 7:49 pm
Tom I think this is a brilliant column. That is, if it were Part One of a 3- or 4-part series.
You have diagnosed yourself seemingly very well. Identified the problem. Decided what needed to be fixed. And then left it there!
What the heck is the fix?
JFI
Mar 12, 2022 at 9:23 pm
Too many words without addressing the issue of the C posture correction.