The correct set up at address positions your backside out so you hinge correctly from your hips while your spine remains in a neutral position. There are two common faults in the set up known as C-posture and S-posture. The following guideline will explain both faults and how you can correct them.
C-Posture
C-posture occurs when the shoulders are slumped forward at address creating the appearance of a rounded spine. C-posture limits spinal rotation and makes it difficult to maintain posture throughout the golf swing. Muscle imbalances in the chest and upper body often lead to C-posture. Similar to S-posture, weak core muscles can be a root cause for a slouched forward address position. Also, an incorrect set up position without any pelvic tilt or clubs that are too short can both cause the upper body to hunch over the ball.
C-Posture Drill
The following drill helps improve extension in the upper body and correct C-posture. Begin by lying face down on the ground with your elbows at your side and your hands slightly in front of your shoulders. Both thumbs should point toward each other and parallel to your collar bone. Begin by pushing your belly button off the ground while keeping your pelvis flat on the ground. Keep your lower rib on the ground while you keep your abdominals engaged. Next, curl your upper spine and shoulders up off the ground. Maintain the lower rib on the ground and your chin should come slightly up off the ground.
S-Posture
S-Posture in the address position occurs when a player creates excessive arc in their lower back by sticking their tail bone out. The excessive curvature in the lower back places additional stress on the lower back causing a loss of posture or reverse spine angle throughout the backswing.Consequently, S-posture moves the lower body out of position during the entire sequence of the golf swing.
S-posture often results from a series of muscle imbalances where weak muscles are combined with overactive or tight muscles. Core strength is essential for proper stabilization of the spine. Sitting in a chair for long periods of time can lead to the muscle imbalance where the hip flexors become shortened or tight. Therefore, the glute muscles become weaker on the opposite side. Other muscles such as the hamstrings and lower back are forced to assist the glutes in performing hip extension. Consequently, muscles that were not intended for a specific movement are now required for the action.
S-Posture Drill
The following drill will help you increase mobility in your back and find a neutral posture. Begin by getting on your hands and knees with your back parallel to the ground. Next, suck in your belly and arch your back up as much as you can. You should appear similar to a cat when it arches it’s back in the air. From this position, let your chest move down and closer to the ground with an opposite movement so the middle of your back is lower than your shoulders and butt.
If you suffer from S-posture or C-posture either drill should help you recognize the neutral stable position in your posture.