The Hinge Motion in Golf Performance and Training
高尔夫表现和训练中的铰链运动

While many people may see golf as a sport for former athletes and retirees, golf at the professional and amateur ranks requires high levels of skill and very high levels of speed. The latest comprehensive data shows that the average swing speed on the PGA Tour with a driver is 113 mph, and 94 mph for the LPGA. The speeds in golf are trending seriously upward, with many of the top young competitors on the PGA and Korn Ferry Tours reaching 120-mph club head speed and the women of the LPGA and Symetra Tours creeping closer to 110 mph. Our in-house data at Par4Success, which spans five years and has more than 1,100 data points, shows that the average competitive male golfer in their 50s is not terribly far off, swinging close to 100 mph.
虽然许多人可能将高尔夫视为前运动员和退休人员的一项运动，但职业和业余级别的高尔夫需要高水平的技能和非常高的速度。最新的综合数据显示，PGA巡回赛上有木杆的平均挥杆速度为113英里/小时，LPGA为94英里/小时。高尔夫运动的速度呈显着上升趋势，PGA 和光辉国际巡回赛中的许多顶尖年轻选手的杆头速度达到了 120 英里/小时，而 LPGA 和 Symetra 巡回赛的女子选手则接近 110 英里/小时。 Par4Success 的内部数据跨越五年，拥有超过 1,100 个数据点，显示 50 多岁的男性高尔夫球手的平均挥杆速度接近 100 英里/小时。

To reach these speeds, golfers need a combination of technical abilities and physical qualities, which is precisely where we come in. Data by biomechanics researchers looking at kinematics show that elite golfers use their hips more consistently and at higher speeds than recreational golfers in what is called the “kinematic sequence.”^1,2 A proper kinematic sequence involves not only driving the downswing motion with the large, powerful muscles of the hips, but also stabilizing into impact by decelerating the hips first before slowing down adjacent segments and whipping the club through the ball.
为了达到这些速度，高尔夫球手需要技术能力和身体素质的结合，这正是我们的目的。生物力学研究人员研究运动学的数据表明，精英高尔夫球手比休闲高尔夫球手更一致地使用他们的臀部，速度更快。称为“运动序列”。 ^1,2 正确的运动顺序不仅涉及用臀部大而有力的肌肉驱动下挥杆运动，还包括通过先减速臀部​​，然后再减慢相邻节段并将球杆击球来稳定击球。

As we can expect with a high-velocity, multi-planar sport, golfers are not immune to numerous injuries. It is estimated that about 34% of golfers will experience low back pain during their golf career, and as physical therapy research comes more into the modern age, physios as well as strength coaches are understanding the need for better hip hinging technique and strength³. At Par4Success, where we almost exclusively work with golfers, our data collection over the past five years has started to show interesting links between hip hinging strength, club speed, and injury risk.
正如我们所期望的那样，在高速、多平面的运动中，高尔夫球手难免会受到许多伤害。据估计，大约 34% 的高尔夫球手在高尔夫生涯中会经历腰痛，随着物理治疗研究进入现代，理疗师和力量教练正在了解更好的髋部铰链技术和力量的需要 ³ 。在 Par4Success，我们几乎专门与高尔夫球手合作，我们过去五年收集的数据已开始显示臀部铰链强度、球杆速度和受伤风险之间的有趣联系。

We have found that the hip hinge is one of the most important weight room exercises when it comes to strength training in golfers, says @bprengle. Click To Tweet

Through our work, we have found that the hip hinge is one of the most important weight room exercises when it comes to strength training in golfers. Later in this article I will discuss the early relationship that we are seeing between hinging strength, injury, and swing speed very specifically.
通过我们的工作，我们发现髋关节铰链是高尔夫球手力量训练中最重要的举重房练习之一。在本文后面，我将非常具体地讨论我们所看到的铰链强度、伤害和挥杆速度之间的早期关系。

The goal of this article will be to look at different options for assessing the hip hinge, explain the important impact it has on performance and injury, and provide early data findings relative to body weight and speed, as well as assessments to help you determine which type of hinge is most beneficial for the golfer in front of you. While almost all of my own experience is in the field of golf rehab and performance, any athlete who rotates and extends in their sport will benefit from these assessments.
本文的目标是研究评估髋关节铰链的不同选项，解释它对表现和伤害的重要影响，并提供与体重和速度相关的早期数据发现，以及帮助您确定哪些评估铰链类型对您面前的高尔夫球手最有利。虽然我自己的几乎所有经验都是在高尔夫康复和表现领域，但任何在运动中轮换和延伸的运动员都将从这些评估中受益。

What Is a Hinge?
什么是铰链？

Let’s begin with defining the hinge. Ask 10 strength coaches and physios what a hinge is, and you will probably get at least five different answers. Personally, I like Dan John’s approach the most, as it encompasses the biggest differences between a squat and a hinge with few words. A squat involves both maximal knee and hip movement, while a hinge involves maximal hip movement and minimal knee movement. Notice there’s no mention of bar placement (are we even using a bar?), foot position, torso position, or where the weight starts. Trying to define a hinge or a squat using any of these modifiable variables is what gets people into arguments over which lift is what.
让我们从定义铰链开始。询问 10 位力量教练和理疗师什么是铰链，您可能会得到至少五个不同的答案。就我个人而言，我最喜欢丹·约翰的方法，因为它用很少的文字就涵盖了深蹲和铰链之间最大的区别。深蹲涉及最大的膝盖和臀部运动，而铰链则涉及最大的臀部运动和最小的膝盖运动。请注意，没有提及杠铃的位置（我们是否使用杠铃？）、脚的位置、躯干的位置或重量的起始位置。尝试使用这些可修改的变量来定义铰链或深蹲会导致人们争论哪种升力是什么。

My philosophy, especially when it comes to explaining this to my athletes, is to keep it simple. Again, a hinge is maximal hip movement and minimal knee movement, and a squat is maximal knee and maximal hip movement. Thus, the hinge puts more strain on the posterior leg musculature, such as the glutes and hamstrings, while the squat puts more emphasis on the anterior leg musculature, specifically the quadriceps.
我的理念，尤其是在向我的运动员解释这一点时，就是保持简单。同样，铰链是最大的髋部运动和最小的膝部运动，而深蹲是最大的膝部运动和最大的髋部运动。因此，铰链对后腿肌肉组织（例如臀肌和腿筋）施加了更大的压力，而深蹲则更强调前腿肌肉组织，特别是股四头肌。

Goals of the Hinge
铰链的目标

We are not training powerlifters at Par4Success; we are training athletes to be elite-level golfers. Our goals are to first, create a stronger and more powerful athlete, and second, help with the amount of sport-specific practice that is necessary to play golf at a high level. Therefore, we want to have maximal strain on the targeted muscles in order to build strength, and then power, and take extraneous load off of areas that the particular golfer already heavily utilizes in their golf swing, particularly in-season.
我们不是在 Par4Success 训练举重运动员；而是在 Par4Success 训练举重运动员。我们正在训练运动员成为精英级高尔夫球手。我们的目标是，首先，培养一名更强壮、更有力量的运动员，其次，帮助进行高水平高尔夫所必需的特定运动练习。因此，我们希望对目标肌肉施加最大的压力，以增强力量，然后增强力量，并减轻特定高尔夫球手在高尔夫挥杆中已经大量使用的区域的额外负荷，尤其是在赛季中。

There are also two major concepts that drive programming when it comes to blending the worlds of physical therapy and performance: movement variance and movement threshold.
在融合物理治疗和表现方面，还有两个主要概念推动编程：运动方差和运动阈值。

Movement Variance 运动方差

In his Human Matrix Foundations course, physio Zac Cupples explains movement variance as “the ability to put the body actively and passively into all physiologically possible options.” This concept is in contrast to movement variability, which he defines as “differences in body strategy among similar actions, or repetition without repetition.”
在他的人体矩阵基础课程中，理疗师扎克·库普尔斯 (Zac Cupples) 将运动方差解释为“将身体主动和被动地置于所有生理可能选择中的能力”。这个概念与运动可变性形成对比，他将运动可变性定义为“相似动作之间身体策略的差异，或者没有重复的重复”。

In a sport such as golf, movement variability is an awful thing. No one wants to stand on the tee box and have even three possible outcomes for where their ball will end up, let alone an infinite amount. Thus, precision and structured repeatability are absolutely critical on the course. For competitive purposes, removing movement variability is very important.
在高尔夫这样的运动中，动作的多变性是一件很糟糕的事情。没有人愿意站在发球台上，甚至有三种可能的结果来决定他们的球的最终结果，更不用说无限的结果了。因此，精度和结构化可重复性对于课程来说绝对至关重要。出于竞争目的，消除动作的可变性非常重要。

However, for general life and physical training, such rigidity is not only impractical, it is harmful, which is why we need movement variance. Imagine that you are changing apartments and have to get 40 or so boxes of various shapes, sizes, and weights from your old apartment into your new apartment. You would want to have at least a few different ways of picking up those boxes available to you so that you don’t get too tired in any particular area.
然而，对于一般生活和体育训练来说，这种僵化不仅不切实际，而且是有害的，这就是为什么我们需要动作方差。想象一下，您要换公寓，必须将 40 个左右不同形状、大小和重量的箱子从旧公寓搬到新公寓。您会希望至少有几种不同的方式来拾取可供您使用的盒子，这样您就不会在任何特定区域感到太累。

Similarly, you would not want to approach the box filled with 10 rolls of toilet paper the same way you would approach the box of 10 50-pound kettlebells you keep in your apartment to stay in shape at all times. Approaching the box of toilet paper with maximal intensity and heavy bracing would waste a significant amount of energy and might cause the box to go flying out of your hands, while approaching the 500-pound box of kettlebells with a rounded back and loose grip would most likely not even make the box budge.
同样，您也不会像对待您放在公寓中的 10 个 50 磅重的壶铃一样对待装满 10 卷卫生纸的盒子，以便随时保持体形。以最大的强度和沉重的支撑接近一盒卫生纸会浪费大量的能量，并且可能会导致盒子从你的手中飞走，而以圆背和松散的抓地力接近 500 磅重的壶铃盒则最会浪费能量。甚至可能不会让盒子动起来。

In short, we need to balance eliminating excessive movement (minimize movement variability) while enhancing the ability to use the full capabilities our bodies possess (maximize movement variance).
简而言之，我们需要平衡消除过度运动（最小化运动变异性），同时增强充分利用我们身体所拥有的能力（最大化运动变异性）。

Threshold Strategies 阈值策略

Just as we want to have various physiological positions available to us when we move, we also want different bracing and energy taxing systems so that we can conquer a variety of tasks in our day-to-day lives. Continuing with the analogy of moving boxes, we want to only use high-threshold strategies (think heavy bracing, strong grip, maximal effort) when the situation requires it, while we want to conserve as much energy as possible and use a low-threshold strategy (very relaxed breathing, calm neck and core musculature, loose grip) when appropriate as well.
正如我们希望在移动时拥有各种可用的生理位置一样，我们也需要不同的支撑和能量消耗系统，以便我们能够克服日常生活中的各种任务。继续与移动箱子进行类比，我们只想在情况需要时才使用高阈值策略（例如重型支撑、强力抓地力、最大努力），同时我们希望尽可能节省能量并使用低阈值策略在适当的时候也采取策略（非常放松的呼吸、平静的颈部和核心肌肉组织、放松的握力）。

Golf requires simultaneously high- and low-threshold strategies. Instructors preach the benefits of a relaxed grip (low threshold) while also exploding and driving into the ball (high threshold). Click To Tweet

Golf is an interesting sport in that it requires simultaneously high- and low-threshold strategies. A golfer must exert high levels of muscular effort while remaining fluid in their movements and allowing for proximal to distal energy transfer. Golf instructors preach the benefits of a relaxed grip (low threshold) while also exploding and driving into the golf ball (high threshold!). Thus, with our training programs we need to make sure golfers not only have the capacity to access multiple energy systems and thresholds, but for their general health they should maintain at least some semblance of movement variance so as not to overload one area of the body to the point of breakage.
高尔夫是一项有趣的运动，因为它同时需要高门槛和低门槛的策略。高尔夫球手必须发挥高水平的肌肉力量，同时保持动作流畅并允许近端到远端的能量转移。高尔夫教练宣扬放松握杆（低门槛）的好处，同时也能爆发力击球（高门槛！）。因此，通过我们的训练计划，我们需要确保高尔夫球手不仅有能力访问多个能量系统和阈值，而且为了他们的整体健康，他们应该至少保持一定程度的运动变化，以免身体某一区域超负荷到破损的程度。

Video 1. High vs low threshold strategy. Performed correctly, this movement should be very simple and easy.
视频 1. 高阈值与低阈值策略。如果执行得正确，这个动作应该非常简单易行。

Basic Assessment Protocols
基本评估协议

Most golfers spend hours and years of practice perfecting technique, while only a few are introduced to regular strength training from an early age. As part of our basic assessment, we evaluate each golfer’s club head speed, general flexibility, sport-specific mobility, and total body power and strength. In an effort to focus on the hip hinge in this article, I’ll look specifically at those assessments that relate to the hip hinge.
大多数高尔夫球手花费数小时甚至数年的时间练习完善技术，而只有少数人从小就接受定期的力量训练。作为基本评估的一部分，我们评估每位高尔夫球手的杆头速度、总体灵活性、特定运动的灵活性以及全身力量和力量。为了在本文中重点关注髋关节铰链，我将专门研究与髋关节铰链相关的那些评估。

First, we perform an assessment of general spine movement using two main tests: a toe touch and a back bend. Golf is a very extension- and rotation-based sport, as the follow-through of aggressive swings can put an athlete in end-range extension and rotation in the cervical, thoracic, and lumbar spines, as well as the hips. For the purposes of this article, we want to understand how these movements affect a hip hinge pattern.
首先，我们使用两个主要测试对一般脊柱运动进行评估：脚趾接触和后弯。高尔夫是一项非常依赖伸展和旋转的运动，因为剧烈的挥杆动作可以使运动员的颈椎、胸椎、腰椎以及臀部处于极限伸展和旋转状​​态。出于本文的目的，我们想要了解这些运动如何影响髋部铰链模式。

Most high-level golfers are what many physios would call “extension biased,” in that they prefer lumbar extension as an optimal bracing strategy for movement. This is advantageous for their sport because of the extension demands the swing places on the body. However, the goals of our physical performance program are to 1) increase performance and 2) not get in the way of sport-specific practice.
大多数高水平高尔夫球手都是许多理疗师所说的“偏向伸展”，因为他们更喜欢将腰椎伸展作为运动的最佳支撑策略。这对于他们的运动是有利的，因为挥杆对身体的伸展要求。然而，我们身体表现计划的目标是 1) 提高表现，2) 不妨碍特定运动的练习。

What we have seen countless times is an overuse of lumbar extension during sport-specific practice that becomes problematic if it follows the athlete into the gym. For general population trainees and other team sport athletes, the concern with a loaded hinge is that the athlete will fault into excessive lumbar and thoracic flexion. Thus, the deadlift is frequently classified as an “anti-flexion” movement—we try to get the athlete stronger at resisting the flexion moment created by the bar. In my experience with golfers, however, they much more frequently utilize excessive lumbar extension to lift the weight.
我们已经无数次看到，在特定运动练习中过度使用腰部伸展，如果跟随运动员进入健身房，就会出现问题。对于普通受训者和其他团队运动运动员来说，对负载铰链的担忧是运动员会出现腰椎和胸椎过度弯曲的情况。因此，硬拉经常被归类为“抗屈曲”运动——我们试图让运动员更强地抵抗杠铃产生的屈曲力矩。然而，根据我与高尔夫球手的经验，他们更频繁地利用过度的腰部伸展来举起重量。

Golfers playing at a high level have hit thousands of golf balls yet may have performed no more than a few dozen hinges. Thus, their bracing and motor patterns are much more accustomed to lumbar extension than maintaining a neutral spine, which for them will often feel like flexion. If we allow golfers to use their preferred sport-specific bracing strategy in the weight room, we excessively load these tissues even more, and we fail to work the posterior chain in a way that increases performance and allows them to practice as needed. In the following tests, we most commonly see an inability to get away from lumbar extension and hip flexion, and into lumbar flexion and hip extension.
高水平的高尔夫球手击打了数千个高尔夫球，但可能只完成了几十个铰链。因此，他们的支撑和运动模式更习惯于腰部伸展，而不是保持脊柱中立，这对他们来说通常感觉像是弯曲。如果我们允许高尔夫球手在举重室中使用他们喜欢的针对特定运动的支撑策略，我们就会使这些组织承受更多的负荷，并且我们无法以提高表现并允许他们根据需要进行练习的方式来锻炼后链。在以下测试中，我们最常见的是无法摆脱腰部伸展和髋部屈曲，以及无法摆脱腰部屈曲和髋部伸展。

To loop back to our previous discussion on threshold strategies, it is important to note the tension—or complete lack thereof—the athlete feels while they perform these movement assessments. Many of our young athletes are very flexible and come to us with lower swing speeds and absolutely no strength training background. Many of these athletes struggle to tap into their high threshold reserves, or these qualities are so undertrained that they have none to tap into in the first place!
回到我们之前关于阈值策略的讨论，重要的是要注意运动员在进行这些运动评估时感受到的紧张感（或完全缺乏紧张感）。我们的许多年轻运动员都非常灵活，来到我们这里时挥杆速度较低，而且完全没有力量训练背景。这些运动员中的许多人都在努力发挥他们的高门槛储备，或者这些素质训练不足，以至于他们一开始就没有任何可利用的！

Similarly, many of our professional and older players are very tense and exert maximum amounts of energy in an attempt to touch their toes. I usually jokingly ask if they are attempting to pick up 500 pounds or tie their shoes! In both cases, proper loading of a hip hinge pattern becomes even more necessary to restore more appropriate energy uses both in their sport and in their daily activities.
同样，我们的许多职业球员和老年球员都非常紧张，并竭尽全力试图触碰脚趾。我通常会开玩笑地问他们是否试图拿起 500 磅的重物或系鞋带！在这两种情况下，髋部铰链模式的适当负载变得更加必要，以在他们的运动和日常活动中恢复更适当的能量使用。

The toe touch can expose an athlete’s tendency to rest in an anterior pelvic tilt. Almost all of these athletes complain of hamstring tightness and years of failed attempts to stretch the hamstrings. Click To Tweet

The toe touch can expose the issue of an athlete having a tendency to rest in an anterior pelvic tilt, as golfers of all ages either cannot come close to touching their toes or report a significant pull in their lumbar erectors when attempting a toe touch pattern. Almost all of these athletes complain of hamstring tightness and years of failed attempts stretching the hamstrings. Ultimately, we find that their limitation simply comes from an inability to control their lumbopelvic flexion and posterior tilting.
触趾可能会暴露出运动员倾向于骨盆前倾的问题，因为所有年龄段的高尔夫球手在尝试触趾模式时要么无法接近触碰脚趾，要么报告腰部竖脊肌受到显着拉动。几乎所有这些运动员都抱怨腿筋紧张，并且多年来尝试拉伸腿筋失败。最终，我们发现他们的局限性仅仅来自于无法控制腰骨盆弯曲和后倾。

Often this is due to “weakness,” as the muscles of the posterior chain have never been trained; hence the importance of a strong hinge movement. We can all argue about how strong is “strong enough,” but I think we can all agree that an athlete who cannot pick up a 25-pound kettlebell using predominantly their hips is a problem! Again, these athletes have hit countless golf balls over the course of their careers by the time they reach our facility, and the first hip hinge we assess is more often than not the first hip hinge they have ever thoughtfully performed.
这通常是由于“无力”，因为后链的肌肉从未受过训练；因此，强大的铰链运动非常重要。我们都可以争论多强才算“足够强”，但我想我们都同意，一个运动员不能主要用臀部举起 25 磅的壶铃是一个问题！同样，当这些运动员到达我们的设施时，他们在其职业生涯中已经打了无数高尔夫球，而我们评估的第一个髋关节铰链往往是他们曾经深思熟虑地执行过的第一个髋关节铰链。

There are many specific isolation tests you can perform following the toe touch to create a better idea of where this athlete’s limitations are. The most common are the supine straight leg raise, the supine knees to chest, and even a glute bridge test to check active hip extension capabilities. At Par4Success, our staff of physical therapists performs these tests in order to determine local structural or tissue limitations that we need to address via soft tissue work or specific mobility and stability drills. This also medically clears our athletes for performance training.
您可以在触碰脚趾后执行许多特定的隔离测试，以更好地了解该运动员的局限性。最常见的是仰卧直腿抬高、仰卧膝盖到胸部，甚至还有臀桥测试来检查主动髋部伸展能力。在 Par4Success，我们的物理治疗师人员进行这些测试，以确定我们需要通过软组织工作或特定的活动性和稳定性训练来解决的局部结构或组织限制。这在医学上也为我们的运动员进行了性能训练做好了准备。

The back bend can expose sensitivity to extension in the lumbar and thoracic spines—these athletes often lack hip extension, which is crucial for their golf swing, says @bprengle. Click To Tweet

The back bend can expose sensitivity to extension in the lumbar and thoracic spines. Often, we see limitations in these movements because our extension-biased athletes have no more range of motion to achieve! This is not an issue with the back bend itself, but another sign that this athlete does not have proper lumbopelvic control. Similarly, for these athletes it is often an assessment of their ability to extend their hips rather than their lumbar spines—pay close attention to the angle between the greater trochanter, the ASIS, and the navel. More often than not, these athletes lack hip extension, which is absolutely crucial for their golf swing.
后弯会使腰椎和胸椎的伸展变得敏感。通常，我们会看到这些运动的局限性，因为我们的伸展偏向运动员没有更多的运动范围可以实现！这不是后弯本身的问题，而是该运动员没有适当的腰骨盆控制的另一个迹象。同样，对于这些运动员来说，评估通常是评估他们伸展臀部的能力，而不是评估腰椎的能力——密切注意大转子、ASIS 和肚脐之间的角度。通常，这些运动员缺乏髋部伸展，这对于他们的高尔夫挥杆来说绝对是至关重要的。

Video 2. Back bend assessment. Assessing the athlete from a side view, we can take note of their resting postural position.
视频 2. 后弯评估。从侧面评估运动员，我们可以记录他们的休息姿势。

Conventional Deadlifting for Golf and Implement Modifications
高尔夫的传统硬拉和工具修改

Circling back to our definition of a hinge, the “conventional” stance deadlift with a straight barbell is the most commonly taught technique when it comes to increasing hinge strength. Specific to the golf population, grip width and foot width should be assessed. Many golfers are used to expressing maximum power in the stance they take with a driver; thus, that is often a good starting point for these athletes to learn from. This is not to say our training needs to look like the golf swing, but rather a good starting place for many of our young athletes to further develop stability is where they are used to expressing power.
回到我们对铰链的定义，在增加铰链强度方面，使用直杠铃的“传统”姿势硬拉是最常教授的技术。针对高尔夫人群，应评估握把宽度和脚宽度。许多高尔夫球手习惯于用一号木杆的姿势来表达最大的力量。因此，这通常是这些运动员学习的一个很好的起点。这并不是说我们的训练需要看起来像高尔夫挥杆，而是说对于我们许多年轻运动员来说，进一步发展稳定性的一个良好起点是他们习惯于表达力量的地方。

Video 3. The conventional stance, straight bar deadlift is probably the most commonly taught straight hinge exercise.
视频 3. 传统的姿势，直杆硬拉可能是最常教授的直铰链练习。

The use of dumbbells or a kettlebell is an easy modification for the conventional stance deadlift, but employ the same stance and “bar path” to be consistent across implements. Don’t allow the athlete to move the dumbbells laterally outside the thighs, as this will change the lever arm between the athlete’s center of mass and the weight. Also, don’t allow them to assume a sumo stance with a kettlebell, which may be difficult with heavier kettlebells unless you are trying to simulate a sumo stance deadlift or a hex bar variation.
使用哑铃或壶铃是对传统站姿硬拉的简单修改，但要采用相同的站姿和“杠铃路径”以在不同器械上保持一致。不要让运动员将哑铃横向移动到大腿外侧，因为这会改变运动员的质心和体重之间的杠杆臂。另外，不要让他们用壶铃摆出相扑姿势，这对于较重的壶铃来说可能会很困难，除非你试图模拟相扑姿势硬拉或六角杆变化。

If the athlete can maintain a neutral low back but struggles to get proper hip flexion all the way to the ground with a straight bar, another easy modification is simply putting plates or blocks under the weights to eliminate range of motion. However, if elevating the lift still causes compensation in the lumbar or thoracic spines or the hips, that’s a good indicator that the straight bar conventional stance deadlift is not optimal for that athlete.
如果运动员可以保持中立的腰部，但很难用直杆将髋部完全弯曲到地面，那么另一个简单的修改就是简单地将板或块放在重物下方以消除运动范围。然而，如果抬高举重仍然会导致腰椎、胸椎或臀部的代偿，那么这是一个很好的指标，表明直杠传统姿势硬拉对于该运动员来说并不是最佳选择。

Again, we are attempting to create elite level golfers, not powerlifters. There is no need to pull from the floor for all athletes. Countless athletes have successfully learned and implemented the straight bar conventional stance deadlift, but it is important to know when to “cut bait” and move on to another style, implement, or pattern that still works as a hinge.
再次强调，我们正在尝试培养精英级别的高尔夫球手，而不是举重运动员。并非所有运动员都需要从地板上拉起。无数运动员已经成功学习并实施了直杠传统姿势硬拉，但重要的是要知道何时“切断诱饵”并转向另一种仍能起到铰链作用的风格、工具或模式。

Style Modifications 风格修改

A few questions arise when an athlete consistently has issues with the conventional deadlift. First, can they pass the general mobility tests? If they cannot pass on a consistent basis, then we need to look for other styles of hinging that are more appropriate.
当运动员在传统硬拉中持续出现问题时，就会出现一些问题。首先，他们能通过一般的流动性测试吗？如果它们不能在一致的基础上通过，那么我们需要寻找其他更合适的铰链样式。

Are they consistently reporting strain in the low back? This can be a sign, especially in golfers, that they use too much lumbar extension during the lift and, combined with their sport-specific practice, that puts too much strain on the lumbar extension.
他们是否一直报告腰部拉伤？这可能是一个迹象，特别是对于高尔夫球手来说，他们在举重过程中使用了太多的腰椎伸展，并且结合他们的特定运动练习，这对腰椎伸展施加了太大的压力。

While many powerlifters may consider the sumo stance ‘cheating,’ there are instance when this is the preferred stance in golfers, says @bprengle. Click To Tweet

While many powerlifters may consider the sumo stance “cheating,” there are instances when this is the preferred stance in golfers. Again, our goal with the deadlift is to strengthen the hip hinge pattern (maximize hip movement and minimize knee movement) in order to strain the posterior chain, but in this case with an athlete who has low back concerns, we want to reduce shear and torsional forces on the low back. With the sumo stance we can keep a much more upright chest and sink lower than a conventional stance in many cases, reducing the lever arm between the center of mass of the athlete and the bar. This has been very successful for us in a number of cases.
虽然许多举重运动员可能认为相扑姿势“作弊”，但在某些情况下，这是高尔夫球手的首选姿势。同样，我们硬拉的目标是加强髋部铰链模式（最大化髋部运动并最小化膝盖运动），以拉紧后链，但在这种情况下，对于有腰背部问题的运动员，我们希望减少剪切和下背部的扭转力。在许多情况下，通过相扑姿势，我们可以保持胸部更加直立，并且比传统姿势下沉得更低，从而减少运动员质心和杠铃之间的杠杆臂。这对我们来说在许多案例中都非常成功。

Video 4. Another great modification to move the center of mass of the object closer to the center of mass of the athlete is by using a sumo stance deadlift (or a wide stance deadlift).
视频 4. 将物体的质心移近运动员质心的另一个重大修改是使用相扑站位硬拉（或宽站位硬拉）。

Another option is to utilize a hex or trap bar, as this again shifts the center of mass of the implement closer to the center of mass of the athlete and reduces shear and potentially torsional forces on the low back.
另一种选择是使用六角杆或陷阱杆，因为这再次将工具的质心移近运动员的质心，并减少腰部的剪切力和潜在的扭转力。

Video 5. The hex bar deadlift (or trap bar deadlift) is a useful alternative if your athlete struggles to maintain good lumbar position with a straight bar.
视频 5。如果您的运动员难以用直杠保持良好的腰部位置，那么六角杠硬拉（或陷阱杠硬拉）是一个有用的替代方案。

Explosive Exercises 爆发力练习

This is not simply a deadlift article—this is an article on the hinge. Thus, it is important to work on explosive hinge strength, since golf is a speed-dominant sport. Power and strength are only useful so far as they increase speed and reduce injury concern in our athletes.
这不仅仅是一篇硬拉文章——这是一篇关于铰链的文章。因此，锻炼爆发力铰链力量非常重要，因为高尔夫是一项速度主导的运动。爆发力和力量只有在提高运动员速度并减少受伤风险时才有用。

We frequently utilize complex training methods for our golfers not just to make training more efficient, but because a recent meta-analysis showed this type of training potentially leads to greater power outputs than separating power and strength work in a contrast training style.⁴ Complex training utilizes a heavy strength exercise followed closely by a light-load power exercise targeting similar muscle groups. I will expand upon a few examples here without going into too much detail, with a focus on how it helps our golfers hinge and become more explosive.
我们经常为高尔夫球手使用复杂的训练方法，不仅是为了提高训练效率，而且是因为最近的一项荟萃​​分析表明，与以对比训练方式分离功率和力量训练相比，这种类型的训练可能会产生更大的功率输出。 ⁴ 复杂训练采用大强度力量练习，紧接着针对相似肌肉群的轻负荷力量练习。我将在这里扩展几个例子，但不会涉及太多细节，重点是它如何帮助我们的高尔夫球手铰链并变得更具爆发力。

The kettlebell swing is probably the exercise that first comes to mind. However, this movement so closely mirrors a deadlift that it is important to monitor load in those athletes who are sensitive to high deadlift volumes and prone to lumbar hyperextension already. We like using a band to reduce arm swing and provide an eccentric control component to the exercise. These are a good option for athletes who are on the road for tournament play, since most hotel gyms will have a dumbbell that they can substitute, and bands, even with high tension levels, are very easy to travel with.
最先想到的可能是壶铃摆动。然而，这种动作与硬拉非常相似，因此对于那些对高硬拉量敏感且容易出现腰椎过度伸展的运动员来说，监测负荷非常重要。我们喜欢使用弹力带来减少手臂摆动，并为练习提供偏心控制组件。对于在路上参加锦标赛的运动员来说，这是一个不错的选择，因为大多数酒店健身房都会有哑铃可以替代，而且即使张力很高，也很容易携带弹力带旅行。

Video 6. An explosive exercise we frequently use to train the hip hinge pattern is a banded kettlebell swing.
视频 6。我们经常用来训练髋关节铰链模式的爆发力练习是带状壶铃摆动。

Caveman throws are a great low-impact option for our adult golfers who we don’t necessarily want box jumping due to age or significant previous surgeries. For example, we work with a number of golfers who have had knee replacements and who we don’t want jumping onto boxes, regardless of the box height. We can emphasize translating a hip hinge into driving vertical power versus a more upright vertical throw to be even more specific.
对于我们的成年高尔夫球手来说，穴居人投掷是一个很好的低影响选择，由于年龄或之前接受过重大手术，我们不一定想要跳箱。例如，我们与许多接受过膝关节置换术的高尔夫球手合作，我们不希望他们跳到盒子上，无论盒子的高度如何。更具体地说，我们可以强调将髋部铰链转化为驱动垂直力量，而不是更直立的垂直投掷。

For those athletes with natural, operation-free knees, there are almost endless options when it comes to jumps, such as depth jumps, regular jumps, adding assistance, or adding resistance. These are outside the scope of this article, but we regularly use them as well. What is in this scope is determining whether you want to emphasize a more knee- or hip-driven jump.
对于那些膝盖自然、无需手术的运动员来说，跳跃时几乎有无穷无尽的选择，比如深度跳跃、常规跳跃、增加辅助或增加阻力。这些超出了本文的范围，但我们也经常使用它们。这个范围内的内容是决定你是否想要强调更多的膝盖或臀部驱动的跳跃。

Working on multi-planar lower body explosiveness is of major concern, since all golf swings use all three ground reaction forces to varying but high degrees, says @bprengle. Click To Tweet

P3 in Santa Barbara, California, and other facilities have looked at explosive athletes to determine if some are more knee-dominant or hip-dominant jumpers. While we can endlessly debate this research and other studies looking at whether hinge strength or squat strength translates more to jumping, we take a simplistic approach—why not work on both? Our athletes don’t jump during their contests (unlike the NBA and MLB players working at P3); thus, specifically working on the skill of jumping is of minimal importance once they achieve a certain level of competence. However, working on multi-planar lower body explosiveness is of major concern, since all golf swings use all three ground reaction forces (vertical, horizontal, and torsional) to varying but high degrees.
位于加利福尼亚州圣巴巴拉的 P3 和其他机构对爆发力运动员进行了研究，以确定某些跳投运动员是膝盖主导型还是臀部主导型。虽然我们可以无休止地争论这项研究和其他研究，看看铰链力量或深蹲力量是否更能转化为跳跃，但我们采取了一种简单化的方法——为什么不同时研究两者呢？我们的运动员在比赛期间不会跳跃（与在 P3 工作的 NBA 和 MLB 球员不同）；因此，一旦他们达到了一定的能力水平，专门练习跳跃技能就变得无关紧要了。然而，多平面下半身爆发力的研究是主要关注点，因为所有高尔夫挥杆都会不同程度地使用所有三种地面反作用力（垂直、水平和扭转），但程度较高。

Strength and Speed Matching Up in Elite Female Golfers
精英女子高尔夫球手的力量和速度匹配

At this time, our team at Par4Success has collected data on more than 1,100 athletes, with more added to our database each day. Two of our most important metrics to drive training decisions for our athletes are club head speed (or swing speed) and, if appropriate, estimated 1RMs, which are generally tested each three months. In our database, we have seven female athletes who swing over 100 mph, which is 6 mph faster than the latest averages presented by the LPGA.
目前，我们的 Par4Success 团队已收集了 1,100 多名运动员的数据，并且每天都会有更多的数据添加到我们的数据库中。我们推动运动员训练决策的两个最重要的指标是杆头速度（或挥杆速度），以及（如果适用）估计的 1RM，通常每三个月测试一次。在我们的数据库中，有七名女运动员挥杆速度超过 100 英里/小时，比 LPGA 提供的最新平均值快 6 英里/小时。

These athletes range in age from 17-27 years old and compete at the highest level possible for their age group. All except one of these athletes can deadlift more than 200 pounds for reps and have, on average, a relative estimated hinge strength of 1.5x body weight. None of these ladies came to us with “elite” speed—over the average of 3.5 years that we have worked with this group, they have gained (again, on average) 8.5 mph of club speed, which equates to at least 30 extra yards of distance on drives for good ball-strikers (which these athletes very much are). Interestingly, we only have one woman who can deadlift 200 pounds for reps and has yet to overtake the 100-mph swing speed barrier.
这些运动员的年龄从 17 岁到 27 岁不等，并在其年龄组中发挥着最高水平。除一名运动员外，所有运动员的硬拉次数均超过 200 磅，平均而言，相对估计的铰链强度为体重的 1.5 倍。这些女士中没有一个以“精英”速度来到我们这里——在我们与这个团队合作的平均 3.5 年里，她们（再次平均）获得了 8.5 英里/小时的球杆速度，这相当于至少多跑了 30 码优秀击球手（这些运动员大多都是这样）的击球距离。有趣的是，我们只有一名女性可以重复硬拉 200 磅，但尚未突破 100 英里/小时的挥杆速度障碍。

Three interesting points of note arise from this group of athletes. Four of the seven have a relative deadlift strength above 1.5x body weight, while three are below this level (hence the average). The three below this level have all dealt with lower back issues over the course of their careers. Taking things a step farther, the athlete with the lowest relative deadlift strength in this group of females had the most significant injury, and she had to take multiple months off of competitive golf before beginning a comprehensive soft tissue and hinge-focused strength program. Not only has this program gotten her back on the competitive circuit, but her strength also has increased to 1.25x body weight on the deadlift.
这组运动员出现了三个有趣的值得注意的点。七人中有四人的相对硬拉强度高于体重的 1.5 倍，而三人低于此水平（因此是平均值）。此级别以下的三名球员在其职业生涯中都曾处理过腰部问题。更进一步，这组女性中相对硬拉力量最低的运动员受伤最严重，她不得不停止竞技高尔夫几个月，然后才开始全面的软组织和以铰链为重点的力量计划。这个计划不仅让她重返竞技圈，而且她的硬拉力量也增加到了体重的 1.25 倍。

Having had a moderate amount of statistical education in my graduate work, I know that these cases and correlations do not equal causation. The golf swing is a multiplanar explosive movement, and one sagittal plane strength exercise will never explain the entirety of an athlete’s swing. However, these numbers should cause us to pause and think, and we will certainly continue to track them as many of our younger athletes begin to mature and approach these thresholds.
在我的研究生工作中接受过一定程度的统计教育后，我知道这些案例和相关性并不等于因果关系。高尔夫挥杆是一种多平面爆发力运动，单一的矢状面力量练习永远无法解释运动员挥杆的全部。然而，这些数字应该引起我们停下来思考，随着我们的许多年轻运动员开始成熟并接近这些阈值，我们肯定会继续跟踪它们。

An Ongoing Investigation for Better Performance
正在进行的调查以获得更好的性能

Hinging strength and power are almost universally recognized as important pieces of the performance and injury-reduction puzzle in golf. At Par4Success, we are seeing the connection to actual performance metrics and injury prevention starting to take a very tangible form. Special considerations should be taken for explosive, rotational sport athletes such as golfers to make the exercise more specific and less detrimental to an athlete’s practice and performance schedule.
铰链强度和力量几乎被普遍认为是高尔夫运动中表现和减少伤害难题的重要组成部分。在 Par4Success，我们看到与实际绩效指标和伤害预防的联系开始以一种非常切实的形式出现。对于高尔夫球手等爆发性旋转运动运动员，应特别考虑，以使练习更加具体，并减少对运动员练习和表现时间表的损害。

Returning to our cases for a moment, we very much look forward to tracking the development of these athletes and our younger athletes as they continue to grow and develop longitudinally. Two of the five “100-mph swing – 200-pound deadlift club” (commemorative T-shirts are currently being ordered) started with us during their early high school years and now compete at high D1 level programs. As speed and distance become an even greater focus in the competitive golf landscape, we are obviously interested to see just how fast hinging strength can help our junior athletes swing faster safely.
回到我们的案例，我们非常期待跟踪这些运动员和我们年轻运动员的发展，因为他们不断纵向成长和发展。五个“100 英里/小时摇摆 - 200 磅硬拉俱乐部”（纪念 T 恤目前正在订购）中的两个在高中早期就开始与我们合作，现在参加高 D1 级别的项目。随着速度和距离成为高尔夫竞技领域更加关注的焦点，我们显然有兴趣了解如何快速的铰链力量可以帮助我们的青少年运动员安全地更快地挥杆。

As strength training becomes more accepted in the world of golf, it is important to maximize results and remove risky exercises that have little to no performance benefit, says @bprengle. Click To Tweet

There is a group of about six young female golfers who are all approaching the 100-mph barrier with hinge strength around the 1.3x body weight mark, and since we test our athletes every three months on average, it will be even more interesting to see how their speeds, and low back health, correspond to changes in their hinge strength.
有一群大约六名年轻的女高尔夫球手，她们的铰链强度都接近 100 英里/小时，约为体重的 1.3 倍，由于我们平均每三个月测试一次我们的运动员，所以看到这一点会更有趣他们的速度和腰部健康状况如何与铰链强度的变化相对应。

As strength training becomes more accepted in the world of golf, it is important to maximize results and remove risky exercises that have little to no performance benefit. At Par4Success, we are waging war against time-consuming and results-empty “golf-ish” exercises. Over the next 12 months, we will keep sharing new findings as we continue to investigate the early relationships between physical performance metrics and the golf swing, all in an effort to help golfers swing faster than they ever thought possible, play better than ever before, and hurt less while doing it all.
随着力量训练在高尔夫世界中越来越被接受，重要的是要最大限度地提高效果并消除对表现几乎没有好处的危险练习。在 Par4Success，我们正在与耗时且无结果的“高尔夫式”练习进行斗争。在接下来的 12 个月里，我们将继续分享新的发现，继续调查身体表现指标与高尔夫挥杆之间的早期关系，所有这些都是为了帮助高尔夫球手比他们想象的更快挥杆，比以前打得更好，并且在做这一切的同时减少伤害。

Since you’re here… 既然你在这里……
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF
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References 参考

1. Cheetham, P., Rose, G.R., and Hinrichs, R.N. “Comparison of kinematic sequence parameters between amateur and professional golfers. Science and Golf V,” in Crews D, Lutz R (eds): Proceedings of the world scientific congress of golf. Energy in Motion, Mesa, AZ (2008).
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