Golf X-Factor: What it is and how to create it

The Fix it Friday series is contributed by certified golf fitness professional Ian Manning, owner and operator of Orthocore Physical Therapy in North Kingstown, Rhode Island.

Most golfers that I work with want to know how to hit the ball further.  The answer is simple…swing faster.  The solution is not as simple as the answer though.  The solution takes a lot of hard work and dedication on the range but also in the gym.

One of the ways that you can create more club head speed is by increasing your X-factor.  Simply put X-factor is how far you can separate your shoulders from your hips/pelvis in your backswing (and a little bit more at the start of the downswing).  The greater the X-factor the greater ability you have to create elastic energy in the downswing to hit the ball further.  You didn’t know when you started reading that you were going to get a physics lesson.  Think of it as a sling shot.  You pull the rubber band back to create that energy and then before you release it you slightly press the wrist forward that is holding the end of the band.  Boom goes the dynamite, the rock goes flying towards your sibling at an accelerated rate of speed. Let me review a couple of angles and then I will tell you how to test yourself for X-factor and how to increase it.

You need to have a minimum of 45 degrees of shoulder rotation and 60 degrees of hip/pelvis rotation to create a good X-factor and I will explain why.  When you get to the top of your backswing you have to initiate the downswing with your hips/pelvis.  This creates that elastic energy across your torso and helps to increase club head speed.  When you get to the top of your backswing you don’t want to be at the max of your rotation.  You want to have a little bit left to play with.  If your torso rotation maxes out at the top of your backswing you have no motion left. You are unable to start your downswing with your hips.  It forces you to start with your shoulders and hips together or even worse you have to start your downswing with your arms.  These are speed killers.

Let me give a quick example and then onto the good stuff.  Lets say you have 30 degrees of shoulder rotation.  At the top of your backswing you are surely going to maximize this number.  If you try to start the swing with your hips your shoulders have to come along for the ride.  Now, lets say you have 45 degrees of rotation.  At the top of your backswing you only get to 40 degrees.  When you start your swing with your hips you have 5 degrees of motion to play with.  Your shoulder rotation is going to increase relative to your hips moving.  Now you are creating that energy and that speed that everyone is looking for.  If you start to increase those angles and separation between your shoulders and pelvis you are creating a bigger X-factor.

Able to start with your hips without rotating your shoulders

First Im going to show you how to test yourself for shoulder rotation.  Then I’ll show you my favorite exercises to help increase your X-factor.  To test you need a chair, stability ball, and 3 golf clubs.  First sit in a chair with your feet and knees together with one golf club behind your shoulders.  Cross the other two clubs at your feet making an X.  Rotate you shoulders as far as you can to the right without moving your knees/feet.  If your club goes past the X congratulations you have greater than 45 degrees of rotation.  If you can’t get past it then you have a range of motion issue.

Less than 45 deg of rotation

If you are able to rotate greater than 45 degrees in the chair then move to the stability ball.  Perform the same motion.  If you are now unable to rotate greater than 45 degrees you have a stability problem.

If you are able to rotate your shoulders greater than 45 degrees while on the ball congratulations!  You have the motion and stability to create a good X-factor.  If you can’t then here are some exercises that will help.

If you need to increase your shoulder rotation here are a couple of great mobility exercises that will help.

Open Books

Lie on your left side with your left leg straight and the right hip/knee bent to 90 degrees.  Place your left hand on top of your right knee.  Lightly press your hand into your knee and your knee into your hand with about 20% effort.  You will feel your core activate when you do this.  Rotate your right arm open (like a book) and follow your hand with your eyes.  Make sure you are breathing throughout this motion.  If you hold your breath you will not be able to increase your motion.  Go until you feel a stretch and then return to the starting position.  Do 15 repetitions on each side.

          

Kneeling Torso Turns

Get into a kneeling position with your left hand on the ground and your right hand behind your head.  Lightly press your left hand into the ground as you rotate your elbow up towards the ceiling.  Again make sure you are breathing through this whole exercise.  Do 15 repetitions on each side.

          

Stability Ball Turns

This exercise is a little more complicated.  It requires a partner but is an excellent way to increase torso rotation.  I do this with all my clients.  Sit on a stability ball with a club behind your head.  Turn as far as you can to the right.  When you get as far as you can have your partner lightly (20% effort) resist the motion with their right hand on the back side of your right hand and their left hand on the front side of your left hand.  Hold for 5 seconds and return to the start.  Do 10 repetitions rotating as far as you can first before the resistance is applied.  You will notice that you are able to go a little further every repetition.  Repeat to the other side.

If you need to increase your stability here are a couple of exercises that will help.

           

Tubing Torso Turns

Sit on a stability ball with your feet spread to about shoulder width.  Hold onto a piece of tubing (can use a cable cross machine at the gym) and turn to the right as far as you can without allowing your hips to move.  Perform 3 sets of 10 repetitions to each side.  If this is too easy do with your feet/knees touching.

           

Wall Stork Turns

Stand about 2 feet from a wall and place both hands on the wall with your arms straight.  Tuck your right foot behind your left knee (like a stork).  Lightly press both hands into wall.  You will feel like this is locking your shoulders in place.  Rotate your knee and hips underneath your shoulders without allowing your shoulders to move.  Perform 3 sets of 15 repetitions on both legs.  If this is too easy do it with your arms across your chest.

           

If you try these exercises you will definitely start to increase your X-factor.  It does not happen overnight.  You will start to notice slight changes in about a month.  Keep working at it and you will start to notice you are hitting the ball further.  Hopefully not further into the woods, that is the job of your golf pro though.  Thanks for reading.  Happy Fix it Friday!

For more information check out Ian at Orthocore Physical Therapy or tweet him @ManningGolfPT