Golf Biomechanics – Back Stabilizer Exercises

For the Back Stabilizer Exercise, you’ll need to get down on the floor. Lie face down on a mat with a towel under your head for comfort.

This exercise teaches you how to pull your shoulders down and engage “the box” — as opposed to shrugging up into “the rectangle.” As you progress through this program and our other lessons, you’ll understand just how critical this shoulder position is to your golf swing.

Start by pulling your shoulder blades down as far as you can. You should feel your shoulders settle deeply into your back — this connected position is what we call being “in the box.” Your shoulder blades will slide downward toward your belt.

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Now pull your shoulders up toward your ears. Your shoulder blades will travel approximately four to five inches between the fully depressed and fully elevated positions.

When you pull your shoulder blades down, you’re contracting your lats — the large muscles that define the “box” shape of your torso. This is what we mean by being “in the box”: activating those powerful core muscles that connect your arms to your body’s rotational engine.

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