You set up beautifully. Spine tilted, knees flexed, arms hanging nicely. Then somewhere in the swing it all changes. Maybe you stand up on the backswing. Maybe you dip down into the ball. Either way, the result is the same: inconsistent contact and a swing that’s hard to time.
What is loss of posture?
Titleist Performance Institute (TPI) defines loss of posture as any significant change from your body’s original set-up angles during the swing. TPI says it can affect timing, balance and rhythm, and links it to two typical misses: a block to the right and a hook to the left (for a right-hander).
It’s closely related to early extension, which we covered recently. Early extension describes the lower body moving towards the ball in the downswing. Loss of posture is broader: any change in your set-up angles, at any point in the swing. That includes rising up and dipping down.
Why it happens
TPI lists four main physical factors:
1. Limited squat or hip bend
TPI says that research shows limitations in a full deep squat or full hip bend can force a player to lose their pelvic posture in the downswing. It suggests the Overhead Deep Squat Test and the Toe Touch Test to check.
2. Limited upper and lower body separation
If your shoulders can’t rotate around your spine independently of your hips, something has to give, and it’s often your posture. TPI points to the Seated Trunk Rotation Test, among others.
3. Core strength
TPI calls the core “king” when it comes to stabilising your spine angle, because your abs and glutes help keep your trunk bent forward through the swing.
4. Hip and shoulder flexibility
To get the club into position without changing your spine angle, you need enough movement in your hips and shoulders.
All credit for these definitions and screening tests goes to TPI.
A quick self-check: the pelvic rotation test
One of TPI’s screening tests is easy to try at home. The Pelvic Rotation Test checks whether you can rotate your lower body independently of your upper body.
As TPI describes it:
- Take your normal 5-iron posture, with your arms crossed and hands resting on the front of each shoulder.
- Keeping your upper body still, try to rotate your lower body (belt and below) back and forth.
- Watch for shoulder movement, or for the pelvis sliding sideways rather than rotating.
TPI says a good result shows no movement above the waist. If you struggle, TPI suggests having someone hold your upper body still for you. If you can then rotate, it’s likely a stability issue; if you still can’t, it’s likely a mobility issue.
It’s a useful clue. If you can’t separate your hips from your shoulders standing still, it’s no surprise your posture changes when you swing.
Practising a stable spine angle
If you don’t have a physical limitation, these practice ideas can help:
- Slow-motion swings. Make ten swings at quarter speed, focusing on keeping the same height from address to impact.
- Three-quarter swings. A shorter swing is easier to control. Build stability first, then length.
- Hold your finish. If you can’t hold your finish in balance, something in the swing probably changed.
How DE-SHANK helps
DE-SHANK’s posture change score tells you whether you stand up or dip through the shot, scored from 30 to 100 on every swing. Because posture is so hard to feel, having a number you can compare from swing to swing is useful. It’s common to feel as if you’re staying down while actually rising up.
You’ll also get scores for tempo, head movement and hip sway, plus rough shoulder and hip turn estimates shown as guides. See everything in our features. DE-SHANK is free during the beta. From launch it will be £12.99 a month for UK customers, with a 14-day free trial and no card needed; details are on our pricing page.
DE-SHANK gives estimates from one camera view. It’s designed for practice feedback, to help you spot habits and track trends.
When to get help
If the screening tests show a clear limitation, or if you feel any pain, please see a qualified professional, such as a TPI-certified expert or a physiotherapist. DE-SHANK is not medical or physiotherapy advice.
Our take
Loss of posture is often a body issue disguised as a swing fault. Check your mobility, build stability with shorter swings and use honest feedback to see what’s really happening. For more drills, browse our Coaching Tips.
Try DE-SHANK free
Find out whether your posture holds through the swing. Try the free DE-SHANK beta. It’s free during the beta.
