Exercise Library
Mobility
Band Superman
Banded prone extension drill that activates the posterior chain and upper back muscles that hold golf posture.
mobility
Why it matters for golf
Posture in the swing is held by the upper back, glutes, and spinal extensors. The band superman activates that chain so the golfer can maintain spine angle under speed. It feeds the activation and posture domains of the DRVN Mobility Assessment.
Coaching cues
- Lift with the upper back and glutes, not the lower back alone.
- Keep the neck long, eyes down.
- Exhale as you lift, hold a second at the top.
- Lower with control, two to three seconds down.
Common faults
- Cranking the lower back into a big arch.
- Lifting the chin and straining the neck.
- Fast, bouncy reps.