The second phase in "Five Minutes to the Perfect Setup" is what has been referred to as "getting in the box." That is an excellent phrase because it provides a simple, intuitive explanation of what we are trying to achieve when establishing perfect posture in golf.
As you can see in the anatomical diagram, the shoulders, chest, and upper torso can be described as a horizontal, rectangular area, while the lower abdomen forms more of a box-shaped region.
Get in the Box
When we talk about getting "in the box," we are referring to that lower abdominal core area.
It is a simple way to describe the feeling of getting connected to your core muscles, while the shoulder blades remain in neutral alignment.
The phrase "get in the box" will remind you that being up in the area described by the rectangle is counterproductive.
We have a very simple exercise and drill to help you understand what that means and how to achieve it.
Shrug and Release
Begin by standing with normal posture. Stand straight up, then shrug your shoulders straight up toward your ears.
When you do that, you will feel that you are activating all the muscles in your neck, upper shoulders, and the entire rectangle region.
This is what we mean by being "in the rectangle."
Now pull your shoulders straight down as if you are trying to push your fingers into the ground.
As you pull your shoulders down, you will feel the muscles in your back and your lats start to engage.
Do not overdo it — pushing your shoulders down so aggressively that you create unnecessary tension will not serve you well either.
We are looking for neutral posture with just a small amount of muscular engagement, versus being up in the rectangle where everything is tight and restricted.
A Common Problem
When we observe other golfers, we see this issue constantly.
They reach the top of the backswing, and they are already naturally in the rectangle because their shoulders are slumped forward at address.
As they swing the golf club back, they lift up with the lead arm and their chin gets buried into their shoulder.
A golfer with that posture is completely in the rectangle, which creates a cascade of problems in the golf swing.
Beyond the swing faults, poor posture in golf can lead to serious health issues, including potential shoulder impingement and other types of physical damage over time.
As a result, it is extremely important to avoid working from the "rectangle" area in your golf swing, which is a common cause of many golfers' over-the-top movement patterns.
You want to use your core — the large, powerful muscles in the "box" — for power in the golf swing. To see how your posture and core engagement are affecting your swing, try a free AI swing analysis.
It Starts at Address
Correcting this problem has to begin at address.
We have never seen a golfer who started out heavily in the rectangle, made a rectangle-driven, upper-torso-dominated golf swing, and then somehow pulled everything back down into the box mid-swing. Lorena Ochoa probably comes the closest.
We will correct the problem and get back into the box by learning to feel and recognize what good posture actually is.
We will work to stabilize our spine throughout the golf swing, and making sure we remain in the box will help us achieve that stability.
Try the Drill Yourself
Perform this drill five times with your eyes closed. Shrug your shoulders straight up to your ears, then pull them straight down.
You should feel that you are in a "military" posture, and your chest and belly will naturally want to protrude slightly.
Remember that the "box" describes your entire core, front and back. It is not just your back, your trap, and lat muscles — it also includes your abdominal wall.
As you start to pull your shoulder blades down, your chest and belly will tend to push out slightly, but you should counteract this by pulling your belly in.
You will feel extra curve developing in your lower back, compressing the vertebrae in your lumbar spine. Compensate by drawing your belly button in as you pull your shoulders down.
Now you should have a nice, neutral golf posture. That is "getting in the box."
Don't Let Gravity Bring You Down
More importantly, as you get into your golf posture, which we discuss in detail in subsequent lessons, you will find that gravity naturally wants to pull you out of the box. Your shoulder blades will tend to roll forward.
If you get lazy with it, you will find yourself completely disconnected from your core. To achieve great posture in golf, make sure your shoulder blades stay down and in. For real-time feedback on how your posture and core connection hold up during the swing, try a free AI golf lesson.
Get in the box, and you will have great posture.
Watch part 2 now to see how you're moving your body in the opposite direction of the pros!
Connecting To Your Core for power and perfect posture in golf
Shrug and release helps you identify the rectangle area
The rectangle is bad news for your swing and your health
Don't let gravity pull you out of the box
