By Trent Malcolm

HAVE you ever noticed how often golf coaches talk about the importance of good posture in a golf swing?

Good posture is also very important in reducing the likelihood of injury, particularly to your back and neck.

Unfortunately for many people, their general lifestyle and/or line of work lend themselves toward poor posture, with too many hours spent sitting down, either watching television, working on a computer or driving a car.

Whilst some postural deterioration is expected with age, there are a number of exercises and stretches that can help rectify poor posture, which will improve your body for golf (and life).

Increased curvature of your low and middle back and rounded shoulders are all common postures that may contribute negatively to your swing mechanics (and increase potential for injury) and if unaddressed, over time can become very difficult to improve.

1. Increased forward tilt of your pelvis

This increases the curve of your lower back placing added stress on your spine and surrounding tissues.  This added stress can create tightness and some restriction of pelvic movement, which is essential for good swing mechanics.

You can test this yourself by standing with your heels, buttocks, back and head against a wall.

Place your hand in the space between the wall and your lower back; you should be able to get your fingers and about half of your hand into the space. Any more than this and your pelvis is probably tilted too far forward.

[A side note…if you are carrying excess body fat around your stomach this will likely add to the stress on your lower back and compound the problem].

An effective strength exercise for this posture is shown in Figure 1.

Starting with your knees bent at 90 degrees and your thighs pointing skyward, pull your knees in toward your chest to lift your buttocks 5 to 10 cm off the ground (Figure 1). Pause for a second then slowly lower your legs back to the starting position.

Commonly, with this type of posture, golfers have tight hip flexors (muscles around the top of the thighs).  We need to stretch these out and Figure 2 demonstrates this effectively.  Use your buttocks to push your pelvis forward and try and straighten your trailing leg by pushing your heel back.  Maintain a tall upper body position and hold onto a chair for balance if you are a little shaky.  

Hold this stretch position for about 20 seconds.

2. Increased curvature of the middle back (kyphosis)

Increased rounding of the middle back places strain on the muscles and connective tissue around this area and can significantly limit your ability to rotate in the golf swing.

If you found it difficult to touch your head against the wall in the previous test, without lifting your chin up, there is a good chance you are too rounded through your thoracic spine.

Essentially we need to reverse this curve by stretching your spine in the opposite direction and increasing the strength of your back muscles surrounding this spinal segment.

To address this, lie on your stomach with your palms turned down.  Softly draw your stomach in and raise your chest off the mat, keeping your chin tucked in throughout the movement.

Roll your shoulders back and down at the end position (Figure 3).

Now lie on your stomach and slowly push off with your arms to bend your spine backwards.  Ensure your lower back muscles are relaxed, your chin is tucked in and your shoulders are down throughout the movement (Figure 4).

Caution: avoid over extending the lower back, as per Figure 4.

3.  Rounded shoulders

If you found it difficult to get your shoulders back against the wall in the previous test it is likely your shoulders are too rounded.

This goes hand in glove with increased curvature of the middle back (kyphosis), and is typified by tight chest and shoulder muscles and/or weak back muscles. 

Rounded shoulders can be linked to poor shoulder rotation and an arm-dominated swing. Figure 3 also demonstrates one way to increase the strength around your shoulder blades.

Stretching your chest and shoulders will also help. 

In the position shown in Figure 5, ensure your hand is well behind your body and feel as though you are rotating your shoulders away from your hand i.e. your left hand is in a doorway, and your shoulders are turning to the right to increase the stretch.

Despite your age and level of postural deterioration, a commitment to the stretches and exercises just outlined could be enough to improve your swing mechanics (and your health and well being).  This is the “THE POWER OF POSTURE!”

Trent Malcolm is an Accredited Exercise Physiologist, specialising in golf-specific strength and conditioning.

Visit Active One Golf for more information on the importance of golf-specific exercise 

Before commencing any conditioning program it is recommended you consult a Medical or Allied Health Professional

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Are Your Fit For Golf? - By Trent Malcolm

Dehydration can be a major issue for Australian golfers in summer. Blow out scores on the back nine can be just one of the very much unwanted symptoms of failing to keep up adequate fluid intake.

This article will give you information and simple tips on avoiding a drop in fluid levels that can seriously affect your concentration and performance.

Merely waiting to drink till you feel thirsty is not the answer. By the time you are feeling thirsty on the course you are already experiencing the first symptoms of dehydration.

Some early symptoms are:

• General fatigue
• Headache
• Muscle ache and fatigue
• Light headedness
• Heat intolerance
  
  

Sally Girvan, a Dietician associated with the Melbourne Golf Injury Clinic, says our bodies are made up of 60 percent water and when this level decreases even by a small amount it can greatly effect our bodily functions.

Girvan says dehydration of only one to two percent can effect your concentration, decision-making skills and impair your performance by as much as five percent and this can make a huge difference to your scorecard.

When you exercise your muscles generate heat that must be dissipated. We sweat to cool our bodies down by evaporation. If this fluid is not replaced dehydration occurs and if this continues heat stroke  is the ultimate outcome.

F1uid requirements are increased if you are physical1y fit, if the playing conditions are hot, humid and windy, and if you are nervous. They all make you sweat more. People, exercising in the same conditions, sweat at different rates. On average people lose 500 to 1000ml of sweat per hour. This fluid needs to be replaced if you want to play to the best of your ability.

Girvan provides the following advice:

Are you getting enough fluids?

Your intake of fluids is adequate when you are playing if:

• You do not feel thirsty
• You weigh the same before and after the game (see below)
• Your urine remains a pale straw colour during and after the game
• Try to estimate your fluid requirements under
  different weather conditions during training.

How to estimate your fluid loss:

• Weigh yourself before and after you play
• Weigh yourself in minimal clothing
• Towel yourself dry
• Any weight change is due to loss a of fluid, not fat
• For every kilogram of weight lost a deficit of one litre of fluid has occurred
  (i.e. a litre more of fluid has been lost via sweat than replaced by fluids consumed)
• 1kg = 1 litre of fluid
• To replace one litre of fluid you need to drink 1.5 litres of fluid

Drinks, how much?

• Establish and maintain a habit that best suits you.
• Estimate during training your fluid requirements and a regime for drinking that supplies these requirements.
• Ensure you are well hydrated before you exercise.
• Make sure you drink plenty of fluids the day before, and that you have re-hydrated after exercise.
• Have a drink 10-15 minutes before you start exercising of about 250mls
• The stomach empties 1000 m1s per hour so this is probably the maximum you can drink and still feel comfortable. Try to train yourself to drink between 150 to 250mls every 15 to 20 minutes.
• What suits others may not suit you, some golfers drink a small amount at the end of every hole or second hole while others feel more comfortable with a larger volume every 3rd or 4th.
• Concentrate on hydrating adequately in the two hours post exercise. For every kilogram you have lost in weight you need 1.5litres to correct the fluid balance.

What you should drink?

• WATER is fine, and is usually freely available. If water is your main fluid you will need to consume some solids to provide you with energy.
• SRORTS DRINKS are good because they also provide you with a good source of carbohydrates for energy; it should contain between 4 to 8 Gms of carbohydrate per l00mIs of fluid to maximise the rate of absorption from the stomach.
• FRUIT JU1CE, SOFT DRINKS AND CORDIAL are too high in sugar for the fluid to be readily absorbed. They need to be diluted 50/50 with water or alternate drinks with water

DON’T RELY on adequate drinks being provided;
always take your own drink bottle!

• HALF FILL your bottle with your preferred drink and freeze. When required top up the rest of the bottle. This will keep your drink cool all day.
• AVOID Tea, coffee, Cola Soft Drinks and Alcohol before during and immediately after a game, because they act as Diuretics i.e. they make you urinate more frequently.
• ALCOHOL should be avoided also because it impairs your concentration, co-ordination and reflexes Alcohol interferes with hydration and recovery.

Melbourne Golf Injury Clinic

Loss of flexibility, strength and conditioning can be a real problem for older golfers. Here, Trent Malcolm, an Accredited Exercise Physiologist, provides a tailored improvement program especially for older golfers.

Could your body be limiting your golfing potential?

By Trent Malcolm

Are you trying to change your golf swing and finding it difficult to get into the positions your coach is asking for?  If this is the case then maybe your physical make up is slowing your progress.  Perhaps you are too stiff around your back or shoulders, maybe the co-ordination/timing of your body movements is a little off or maybe you are swaying and sliding in your swing?  A conditioning program specific to your body and your swing priorities can fast track your golf improvement and reduce the likelihood of injury.

Figure 1

 
In a standing position with your arms across your chest, rotate your shoulders around as far as you can without moving your head laterally (Figure 2).  Pause for a second and rotate to the opposite side.  Gradually increase the range of this dynamic stretch as you complete 20 repetitions.

Figure 2

Does the timing and co-ordination of your swing feel a little out?

Bishop also says “A physical issue or poor swing concept can produce timing and sequence problems in the swing. The upper body has furthest to rotate in the back swing so should lead the motion followed by the lower half. This is reversed in the downswing. Think of any throwing or hitting motion you have ever performed and you will better understand the correct sequence.”

The following movements work on increasing rotation into both left and right hips and are designed to give you the feeling of improved hip release (for better sequencing) from the top of the back swing.

In figures 3 and 4, imagine your pelvis and spine make up a steering wheel and the column it is attached to.  Turn the steering wheel (your pelvis) to the left and the right in isolation (no lateral movement) to improve the co-ordination and range of motion of your pelvis.  

The next exercise (Figure 5) is a lot more advanced, and the previous steering wheel analogy can also be used here.  In the position shown, turn the steering wheel (your pelvis) to the right, pause for 5 seconds then turn to the left.  Your upper body is working hard to stabilise your shoulders and the muscles through your trunk to your pelvis are creating this rotational movement.

Both these exercise are designed to help you dissociate your upper and lower body, important in good swing mechanics.

Does your body move too far laterally throughout your swing?

Lower body strength is imperative in golf.  Bishop says “The lower body is the foundation of the golf swing.  If you lack strength in your lower body you will not be able to provide the stability and balance necessary for your upper body to rotate, which can lead to unwanted lateral movement and inconsistent ball striking”.

Stand with a broomstick across your shoulders, your feet wider than shoulder width apart and your toes turned out 45 degrees.  Squat down and rotate your shoulders, ensuring your back is flat and head focused forward (Figure 6).  Alternate your shoulder turn after each repetition.  In this position your inner thighs (the adductors) are targeted, to help stabilise your lower body throughout the swing and the turn of the shoulders will also help improve the range of your back swing.

 
In the next exercise, lie on your back with your heels up on the ball and raise your buttocks off the ground to form a straight line from your ankles to shoulders (starting position).  Now raise your right leg (about 20 cm) and rotate your pelvis to take your leg over to the opposite side (Figure 7).  Hold this position for 5 to 10 seconds and return to the starting position; alternate legs.  This more advanced exercise will increase the strength of important muscles around the outside of your hip (like gluteus medius) that resist lateral movement in your swing.

There are two important questions you need to ask yourself: what am I trying to improve in my golf swing, and could this be related to my body’s physical limitations?  To maximise your golfing potential, a golf-specific exercise physiologist will design an exercise program which integrates information from your coach and golf-specific physiotherapist.  If most tour players are doing it to enhance their performance and reduce the likelihood of injury, why shouldn’t you?

Trent Malcolm is an Accredited Exercise Physiologist specialising in golf-specific strength and conditioning.  He consults to the Australian Institute of Sport Golf Program, Women’s Golf Victoria, the Melbourne Golf Injury Clinic and the Sandhurst Club (in association with the PGA of Australia), working with some of Australia’s finest young talent as well as numerous international touring professionals.  He is a regular contributor to Golf Australia magazine and designs golf-specific exercise programs for people online.

For your own personally designed golf-specific exercise regime you can contact Trent via email at tmalcolm@optusnet.com.au or call him on (03) 8707 0830. Visit his new website Active One Golf

Note: Before commencing any conditioning program it is recommended you consult a Medical or Allied Health Professional

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The Power of Posture!

 By Ramsay McMaster Golf Physiotherapist

1. RUSHING TO THE GOLF COURSE

Common technical breakdowns caused:

• Disruption of golf rhythm
• High anxiety levels, in turn leading to tension
• Poor control of breathing

Common injuries possible:

• Wrist - to tendons, cartilage or bones
• Neck - to joints, discs, ligaments or muscles
• Low back - muscle strains, disc injuries, joint problems

2. DRAGGING GOLF BAG AND CLUBS

Common technical breakdowns caused:

• Poor alignment in address position
• Poor posture at setup
• Excessive strain through particular muscles e.g. wrist & neck
• Increased gripping

Common injuries possible:

• Neck - to joints, discs, ligaments or muscles
• Low back - muscle strains, disc injuries, joint problems
• Shoulder & rotator cuff - muscle strains, tendon injury/tears

3. BOUNCING IN FORWARD FLEXION

Common technical breakdowns caused:

• Bad flexion postures
• Reduced activity of flexor muscles
• Stiffens back, leading to poor sequencing of golf swing

Common injuries possible:

• Low back - muscle strains, disc injuries, joint problems
• Hamstring strainsww.golfmed.net

4. POOR ROTATION SEQUENCING

Common technical breakdowns caused:

• Compensatory sway in swing
• Poor weight transference
• Poor balance
• Poor shoulder position on backswing and follow through

Common injuries possible:

• Low back - muscle strains, disc injuries, joint problems
• Neck - to joints, discs, ligaments or muscles

5. WARMING UP WITH MULTIPLE CLUBS

Common technical breakdowns caused:

• Compensation movements in arms
• Altered proprioception
• Altered weight control
• Overswinging
• Reversed C positions & reversed pivot

Common injuries possible:

• Low back - muscle strains, disc injuries, joint problems
• Left hip strains
• Shoulder & rotator cuff - muscle strains, tendon injury/tears

6. HITTING WOODS TO START WARM UP

Common technical breakdowns caused:

• Alters feel due to practicing power before feel
• Over swinging
• Incorrect sequencing
• Use of incorrect muscles

Common injuries possible:

• Low back - muscle strains, disc injuries, joint problems
• Shoulder & rotator cuff - muscle strains, tendon injury/tears

7. HITTING BALLS INTO NETS OFF HARD SURFACES

Common technical breakdowns caused:

• Jarring of body
• Altered co-ordination

Common injuries possible:

• Neck - to joints, discs, ligaments or muscles
• Shoulder & rotator cuff - muscle strains, tendon injury/tears
• Low back - muscle strains, disc injuries, joint problems

Ramsay McMaster is an industry leading golf specific physiotherapist who has worked with thousands of average golfers, with leading tour pros and coaches, with major golf organisations in Australia and around the world and is the founder of the Melbourne Golf Injury Clinic.

For further information, individual assessment or advice on programs email Ramsay at golfphysio@golfmed.net or visit golfmed.net

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Ramsay McMaster Golf Fitness

Your 5 Minute Golf Warm-up

WALKING not only boosts physical health but new Australian research shows it can also help your brain stay younger longer.

That’s good news for (the many cartless) older golfers and means that even if your score starts to skyrocket as your aging body deteriorates, at least you’ll still have the mental capacity to add it all up at the end of the round.

The University of Western Australia study was conducted over 18 months with 170 participants aged over 50 who felt they had memory problems.

The participants were divided into two groups and for six months one group aimed to walk for 50 minutes three times a week or participate in other moderate exercise.

The other group continued with their usual activities.

Results revealed the exercise group performed better on cognitive tasks and had superior delayed recall than the other group.

The landmark study was published this week in the Journal of the American Medical Association.

Lead researcher, Nicola Lautenschlager of the University of Melbourne, said the improved memory occurred not only during the trial but for 12 months after the end of the physical activity program.

“We have known for a long time that exercise is a great way to improve cardiovascular health, but it may be that in the future exercise can also be recommended to protect against the ageing brain,” she said.

“The improvement on the memory testing was significant and it was higher than in previous drug trials with Alzheimer’s (disease) medications in patients with mild cognitive impairment.

Professor Lautenschlager said she believed this was the first ever trial to demonstrate that exercise can boost memory in older adults at risk of developing conditions such as Alzheimer’s.

She said brisk walking was the safest form of exercise for older people and the results suggested 20 minutes of daily exercise could possibly delay the onset of conditions such as dementia.

“We are not talking onerous, dramatic physical activity but (walking 20 minutes is) something which I think most people would feel, ‘yeah that is something I could incorporate into my daily routine’.”

Playing golf for four plus hours, including all the walking and associated physical activity, would have to more than fit the bill. We’d have to concede that even those using carts are still getting enough exercise to keep some blood flowing to the brain.

The Australian study comes on top of a recent Swedish study that found playing regular golf can actually prolong your life.

The study showed the death rate for golfers is 40 per cent lower than for other people of the same sex, age and socioeconomic status. See Golfers live Longer

By Ramsay McMaster Golf Physiotherapist

Sequencing Your Golf Warm Up to build up the correct `feel’ in your golf swing

1. The golf exercise drills will gradually build up the correct “feel” for golf performed in the correct sequence.

2. Maintain good breathing and tempo control throughout each golf exercise drill.

3. Maintain good upright posture throughout each exercise drill.

4. Use pistol grip on both hands with each exercise drill.

5. Repeat each exercise for between15-30 seconds 2-3 times depending on time and ability to maintain form.

• Stop if you experience sharp pain, dizziness or have an acute condition. Always consult your health professional.

### Ramsay explains all the moves in the new video attached below ### 

1.BUILDING UP YOUR `GOLF FEEL’ 

Using the Flexibility & Mobility Warm-up Drill

Combined Hip Trunk & Shoulder Stretch 

Get into the lunge position, feel stretch at right hip. Maintain an upright posture and tuck in your lower abdomen. Hold golf club above head with pistol grip. Bend trunk to left side, keeping head aligned on shoulders 

2. BUILDING UP YOUR `GOLF FEEL’

Using the Balance & Static Posture Warm-up drill

Standing upright in the `angel wings position’ against the wall, place a golf ball between the balls of your feet. Keep your nose and belly button in line with the ball. Tuck in your chin and look at the bottom of your lower eyelids. Keeping your arms by your side and forming a pistol grip in both hands, slowly lift the ball

up with your feet. Feel yourself getting taller as you pump up.

3. BUILDING UP YOUR `GOLF FEEL’

Using the Core Stability Golf Drill

Push

Slowly extend your arms and thrust the body in a slow pushing movement against an imaginary truck. Feel your shoulders, neck, abdominals, gluteals and legs all work together as if you are simulating an hydraulic pump.

4. BUILDING UP YOUR `GOLF FEEL’

Using Core Stability & Rotation

X-Factor Check

Keep yourself in an upright and stable posture. Place your elbows in by the side of our ribcage. Slowly rotate your trunk to the right maintaining your hips in a stable position to the front. Keep your elbows into your ribcage, feel the tension between your inside thigh and lower abdominals.

5. BUILDING UP YOUR `GOLF FEEL’

Using Core Stability, Rotation & Dynamic Posture

The Cross Over Golf Exercise Drill

Stand in an upright position and maintaining good spinal posture at all times, cross your right elbow to the top of your left knee. Then cross your left elbow on to your right knee. The movements should be smooth and the speed of the exercise gradually increased.

Ramsay McMaster is an industry leading golf specific physiotherapist who has worked with thousands of average golfers, with leading tour pros and coaches, with major golf organisations in Australia and around the world and is the founder of the Melbourne Golf Injury Clinic.

For further information, individual assessment or advice on programs email Ramsay at golfphysio@golfmed.net or visit golfmed.net

Ramsay McMaster and the Melbourne Golf Injury Clinic: Related Articles

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The 7 Deadly Sins of Warming-up

Australian Senior Golfer is teaming with Ramsay McMaster, one of the world’s leading authorities on golf and the body to publish a series of articles on golf fitness, particularly relating to older golfers.

Ramsay is a groundbreaking golf specific physiotherapist and has worked with thousands of average golfers, with leading tour pros and coaches, with major golf organisations in Australia and elsewhere and is the founder of the Melbourne Golf Injury Clinic.

Ramsay’s vast experience working not just with professional players on all world tours but with more than 5000 average weekend players of all ages makes his insights on the game and on golf and the body invaluable.

Ramsay has some simple advice and exercises that can not only help prevent injury and prolong golfing longevity but can also improve overall mobility, stability and posture and give you a better basis for a consistent golf swing and of continued game improvement.

Just by effectively warming up, staying ‘warm’ throughout your round and warming down correctly afterwards you stand a good chance of preventing injury and playing better, more consistent golf. 

For those who do have injuries or chronic conditions affecting their golf, there are also pointers to effective treatments, programs and individual assessments.

Just by effectively warming up, staying ‘warm’ throughout your round and warming down correctly afterwards you stand a good chance of preventing injury and playing better, more consistent golf

Ramsay, an A Grade golfer himself, was the first therapist to realise the need to develop a practice specifically to service and treat golfers.

He established the Melbourne Golf Injury Clinic in 1992 and has continued to build a talented multi-disciplinary team dedicated to the treatment and wellbeing of golfers of all ages and abilities.

The clinic provides a range of services including physiotherapists specifically trained to work with golfers, golf specific myotherapists, remedial massage therapists, orthotists “working with golf orthotics”, 3D swing analysis, golf specific exercise programs, Fitball classes for golfers, “Get fit for golf” lectures for golf teams and clubs, and a number of others.

There are also new and unique programs including the “Train like a Tour Player” program and “GUR: Golfers Under Repair”.

For individual advice and assessment visit http://www.golfmed.net/ or email Ramsey at golfphysio@golfmed.net

Ramsay consults to a number of organisations including The Australian Institute of Sport Golf Unit,  the PGA of Australia and the PGA ‘s of Britain, US, Ireland and New Zealand amongst others. 

Golf Fitness Articles: Ramsay McMaster and the Melbourne Golf Injury Clinic.

Your 5 Minute Golf Warm-Up 

The 7 Deadly Sins of Warming-up

Lowering your golf handicap can actually prolong your life, according to a new study by a respected international medical university.

The study shows the death rate for golfers is 40 per cent lower than for other people of the same sex, age and socioeconomic status. This corresponds to a five year increase in life expectancy. Golfers with a low handicap are the safest.

The study has just been released by the Swedish medical university Karolinska Institutet.  This is no crackpot organisation. Each year, the Nobel Assembly at Karolinska Institutet awards the Nobel Prize in Physiology or Medicine. Following this study, many golfers might want to reciprocate the favor and award the institute its own Nobel Prize for Golf.

The Institute says it is a well-known fact that exercise is good for the health, but the expected health gains of particular activities are still largely unknown.

The study, which is published in Scandinavian Journal of Medicine & Science in Sports, is based on data from 300,000 Swedish golfers and shows that golf has major beneficial health effects.

Professor Anders Ahlbom, who led the study with Bahman Farahmand, is not surprised at the result, as he believes that there are several aspects of the game that are proved to be good for the health.

“A round of golf means being outside for four or five hours, walking at a fast pace for six to seven kilometres, something which is known to be good for the health,” he says. “People play golf into old age, and there are also positive social and psychological aspects to the game that can be of help.”

The study does not rule out that other factors than the actual playing, such as a generally healthy lifestyle, are also behind the lower death rate observed amongst golfers. However, the researchers believe it is likely that the playing of the game in itself has a significant impact on health.

Golf players have a lower death rate regardless of sex, age and social group. The effect is greater for golfers from blue-collar professions than for those from white-collar professions. The lowest rates are found in the group of players with the lowest handicap (i.e. the best golfers).

Maintaining a low handicap involves playing a lot, so this supports the idea that it is largely the game itself that is good for the health, says Professor Ahlbom.

What the good professor may not be fully aware of is that lowering your golf handicap makes you want to live longer.

The report publication is helpfully titled: “Golf!! A game of life and death.”

We all knew that.

Staying flexible and keeping the full swing tuned up can be major issues for older golfers.

So can overcoming niggling injuries and dealing with chronic conditions and pain.

A great resource in this area is the book Golf After 50.

Written in simple Q&A format, it draws on the technical know-how of orthopaedists, cardiologists, endocrinologists, nutritionists, and sports medicine doctors to address the common health concerns of the older golfer.

Top medical specialists look at the most common ailments that affect one’s golf game and explain how older players can overcome these health issues to play better, pain-free golf.

Whether it’s advice on playing with chronic shoulder or back pain, or following hip or knee replacement, or just the best ways to protect your skin from the sun, Golf After 50 delivers sage advice for older golfers.

There are simple precautions to take to avoid preventable injuries as well as general commonsense nutrition and wellness tips.

Golf After 50 is published by Rodale Press and should be available through good bookshops.

There are certainly new and used copies now available through the Australian Senior Golfer Bookshop by clicking here.

(Tip: The ASG Bookshop operates through Amazon and books are shipped from the US and other international sellers. Book prices can be far lower than available in Australia, but you should be aware you have to pay for international postage as well. Despite this, the ASG book price plus international postage can still mean a big saving on local prices and books are delivered to your door. Check it out for yourself)