Have you got the X Factor?
It would be fair to say that most golfers want to hit the ball further and get more distance out of their swing. The game is far easier when you are playing approach shots with mid to short irons, as demonstrated by the likes of Rory McIlroy and Bubba Watson on this week’s respective professional tours. Hitting the ball further yields better scores and analysis of PGA tour statistics shows that an extra 20 yards to a handicap golfer could see anything up to 5 shots less on any given round.
With these facts becoming more apparent and an increase in distance being a key focus for many golfers, surely we should all be working on improving our ‘X-Factor’?!
Originally coined by Jim McLean back in 1992, the ‘X-Factor’ is a term used to describe the angle between the shoulders and the hips at the top of the backswing. Also referred to as ‘coil’, many regard it as one of the greatest ways to achieving more club head speed and therefore more distance with the golf ball.
The X Factor is calculated by taking the angle turn of the shoulders at the top of the backswing (so for example 90 degrees) away from the angle of the hips (say 50 degrees), thus meaning the measured X-Factor would be 40 degrees. It has been found in research amongst PGA tour professionals that longer hitters of the golf ball generate more of the turn in the backswing than those who hit it less distance. Tour average for X-Factor at pelvis transition is around 42 degrees.
The’ X-Factor stretch’ was later introduced to describe the increase in the X-Factor at the beginning of the downswing which is produced by the hips starting down before the shoulders. An increase in torque can be gained by the golfer if they initiate the downswing with their hips whilst there shoulder turn remains the same.
The’ X-Factor stretch’ has been deemed more important in golf than the ‘X-Factor’ as it is seen to contribute more to increased distances. It generates a faster club head speed at impact due to the increase in the amount of stored elastic energy in the muscles, as well as increasing the force in the core muscles to a level higher than at the top of the backswing. Research has also found that the X-Factor stretch was significantly larger in high skilled golfers, with tour professionals gaining an extra 5 degrees on average from their X-Factor.
So how do you improve your ‘ X-Factor’ and ‘X-Factor Stretch’?
To create a good X-Factor angle you need to have the ability to disassociate your lower body from your upper body, as well as gain a minimum of 45 degrees shoulder rotation and 60 degrees hip rotation. This requires good functional mobility of the thoracic spine and pelvis as well as rotational stability and motor control.
You can test your upper body rotation at home whilst seated with a club across your chest. (See photos below) If it is less than 45 degrees then you will struggle to create this X-Factor Stretch, and will need to improve your thoracic spine mobility and rotational stability.
Hip rotation angles can also be tested by using a 6 iron club head to determine a 60 degree angle. Then by turning into each leg at the hip on each individual foot can you identify if you have adequate hip mobility to create an effective X-Factor.
If you find that you are unable to rotate to at least 60 degrees on either leg; backswing or downswing then you need to improve your hip mobility and rotation.
The following exercises can be performed to improve your ability to disassociate your thoracic spine and pelvis, thus improving your X-Factor Stretch.
Alternatively for more information on improving your X-Factor or if you would like a physical screening to identify if you have limitations with disassociation, please contact me on rachael@dynamic-golf.co.uk.
Alternatively you can visit our website www.dynamic-golf.co.uk, and you can also find us on Twitter @dynamic_golf and facebook dynamicgolfuk.
