Fitness – Lats and Your Golf Swing

One of the key muscle groups that plays a crucial role in the golf swing is the latissimus dorsi. This is a large, flat muscle located on your back that extends from your shoulders to your pelvis. Tight lats are common in golfers. However, they can negatively impact the ability to rotate your shoulder during the downswing, resulting in decreased mobility and a loss of power output in your swing. Not only do strong lats, specifically on the lead side, contribute to increased swing speed, power and stability, but also improve overall balance, posture and range of motion in your mid back. The more force you can produce with your lats when you fire your arms, the better, since this will greatly impact the amount of energy transfer to the golf club which dictates how fast your swing speed will be. 

Using only three pieces of equipment (a foam roller, a resistance band and a dumbbell), here are four exercises to focus mainly on improving mobility and strength in your latissimus dorsi: 

1. Swimmers 2×20 (10 each side)

Start with a 36-inch, non-textured foam roller, and lie down with your arms at your side. Make sure your head is on the foam roller and your lower back is flat. Bring one arm over your head, as far as you can reach. You will likely feel a stretch in your shoulders, chest and/or back. As you bring your initial arm back down to starting position, simultaneously bring your opposite arm overhead and back as far as you can. Repeat on each side.

2. Snow Angels 2×12

Start with a 36-inch, non-textured foam roller, and lie down with your arms at your side. Make sure your head is on the foam roller and your lower back is flat. Relax your shoulders, and start with palms facing the ceiling and hands flat on the floor. Bring both arms overhead as far as you can stretch, mimicking a “snow angel.” Hold for about 1-2 seconds, then bring arms back down to starting position. Repeat. 

3. Overhead Press/Banded Row 3×12

Grab a resistance band (preferably with handles) and find an object or place to attach the band. Start by positioning yourself in a half-kneeling position with one arm holding onto the band and the other arm holding a dumbbell or kettlebell. As you squeeze your shoulder blade and pull the resistance band into a row, simultaneously press your opposite arm up into an overhead press, focusing on rotating your mid back. Hold this for 1-2 seconds, then release these back to starting position. Repeat. 

4. Runners 3×12

Grab a resistance band (preferably with handles) and find an object or place to attach the band. Start with both arms at your sides and lift one leg to hip height (the band should have more resistance at this point). Then as you lean forward to extend your arms, you will extend the same leg backward, while simultaneously balancing on the opposite leg. Hold this position for about 1-2 seconds, then return to starting position. Repeat.

Dr. Aubrey Starnes is a Doctor of Physical Therapy and Titleist Performance Institute certified practitioner. She with clients privately and at The Nelson Golf & Sports Club. Kayser Physical Therapy & Fitness can be contacted at www.KayserFitness.com.