Experience Better Golf

“Deep Squat”

Posture, Ground Forces, and Stability

The Biomechanics: Why Golfers Must Squat You don't perform a full, rock-bottom squat during a golf swing, so why do we test it? Because the Deep Squat is the ultimate "truth serum" for your lower body mechanics.

A deep squat requires bilateral symmetry and extreme mobility in the ankles, knees, hips, and thoracic spine—all at the exact same time. During the transition of the golf swing, your body undergoes massive compressive forces. If you cannot physically lower your center of gravity while keeping your heels planted and your chest up, your body will reject those ground forces and stand up.

The Golf Connection: The Domino Effect Failing the deep squat means your body cannot absorb force while in flexion (bent over). This physical limitation guarantees you will suffer from:

  • [Link: Loss of Posture]: If your ankles and hips are tight, your brain will force you to stand up and lose your spine angle during the backswing to avoid falling over.

  • [Link: Early Extension]: During the downswing, you must push into the ground. If you lack squat mobility, you will thrust your pelvis toward the ball instead of rotating around a stable base.

  • [Link: Casting & Scooping]: When you lose your posture and stand up, your club gets pulled away from the ground. Your brain forces your hands to "throw" the clubhead down at the ball to save the strike.

The Self-Screen: The Overhead Deep Squat Test

This is the gold standard of movement screens. It will instantly highlight if your ankles, hips, or upper back are the weak link in your posture. You will need a golf club.

  1. The Setup: Stand with your feet exactly shoulder-width apart, toes pointing straight ahead (do not flare them out).

  2. The Posture: Hold a golf club with both hands and press it straight up over your head. Lock your elbows.

  3. The Test: Keeping the club directly over your footprints and your heels flat on the ground, squat down as deeply as you possibly can.

  • ✅ PASS: Your thighs break parallel to the floor, your heels stay glued to the ground, the club remains directly over your feet, and you feel zero pain.

  • ❌ FAIL: Your heels pop up off the floor, your torso falls forward (the club drops in front of you), or you physically cannot lower your hips past your knees.

The Protocol: Rebuilding Your Base

A failed squat is usually a combination of stiff ankles and tight calves. The fix requires teaching your body how to safely sit back into its heels.

1. The Doorframe Squat (Assisted Sit-Back) By using a stable object, you remove the fear of falling backward, allowing your nervous system to let your joints open up.

  • Setup: Stand in a doorway and grab the frame with both hands at chest height. Position your feet shoulder-width apart.

  • The Action: Use your hands for support and slowly sit your hips backward and down, as if sitting into a low chair. Keep your heels glued to the floor and your chest tall. Go as low as you can.

  • The Breathing Protocol: Inhale as you lower yourself. When you hit the bottom (the restriction point), hold your position and exhale completely. Use the exhale to let your hips sink just a half-inch lower, pulling gently on the doorframe to keep your chest up.

  • Reps: Perform 10 reps, pausing for a full breath cycle at the bottom of each rep.

2. Knee-to-Wall Ankle Mobilization If your heels lifted during the test, your ankles are blocking your golf swing.

  • Setup: Take your shoes off. Stand facing a wall with your right foot about 4 inches away from the baseboard.

  • The Action: Keeping your right heel firmly pinned to the floor, drive your right knee forward until it touches the wall. (If it touches easily, move your foot back an inch).

  • The Breathing Protocol: Exhale deeply as you push the knee forward. The exhale relaxes the calf muscle, allowing the ankle joint to glide further.

  • Reps: 15 pulses per ankle.