X-Factor – The Holy Grail of Distance?
With Augusta and the Masters starting this week, many have tipped RoryMcIlroy, Bubba Watson and Dustin Johnson to don the green jacket. The three all have something in common: they hit the ball miles. How do they do this? Many golf professionals and experts refer to X-Factor and more recently X-Factor Stretch. Firstly, what is X-Factor?
In1992 Jim McLean wrote an article that was published in Golf Magazine. Hisarticle proposed a theory that would later be termed the golf X-Factor. McLeanreferred to the difference of the degree of shoulder turn in relation to hipsduring the backswing. The greater the degree of difference combined with the ability to realign the hips and shoulder at impact would generate greater clubhead speed and in turn greater distance.
In more recent times the increase in distance has not been attributed to X-Factor alone but the X-Factor Stretch.
What is X-Factor Stretch?
X-Factor Stretch is the angle created between the hips and shoulders, after the hips begin the downswing and before the shoulders begin their downswing. For example; You have an X-Factor of 400 (800 shoulder turn – 400 hip turn), your hips begin the downswing, turning from 400 to 360 before the shoulders begin their downswing. This would give you a new X-Factor of 440 with an X-Factor Stretch of 40 (New X-Factor 440 – Original X-Factor 400). It is in this number that the real distance is created.
How does this increase the distance that we hit the ball?
In the training world strength and conditioning coaches often refer to the term stretch shortening cycle (SSC). This is defined as the stretch in the muscle (eccentric contraction), followed by a rapid shortening of the muscle (concentric contraction). As the muscle is placed under stretch there is an increase in potential energy. As the muscle contracts and shortens the potential energy is released resulting in a rapid contraction. In the swing as your hips begin their downswing there is an increase in the stretch (stored energy) of the abdominals and lats. This is released as the shoulders begin their downswing and is expressed as greater club head speed, resulting in greater distance.
The ability to keep the hips rotating towards the target will maintain this stretch and increase the magnitude of the contraction in the affected muscles.
This along with the correct face angle, club path and club head all allow for maximum distance to be achieved.
The Exercises listed below will help you to create a greater X-Factor stretch and hit the ball greater distances.
Half Kneeling T-Spine Rotations
These are going to help you dissociate between your upper and lower body and will help to increase your thoracic rotation (upper back), this is going to allow you to achieve a greater shoulder turn and allow your hips time to begin the downswing.
Mini Band Series
Crab walks, monster walks and stomps are going to activate/‘wake up’ your glutes. This will provide you with the stable base to turn around (common in all the longest hitters) and will also allow you to rotate your hips back towards the target during the downswing.
Plate Discus Rotations
This is an exercise that I recently picked up from Tyler Parsons. I really like the way that it simulates loading the right hand side during the backswing and trains the ability to separate the hips from the shoulders during the downswing – increasing our X-Factor Stretch. You can see the hips start the movement and then the arms and shoulders follow.
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