Golf Fitness Tip – Coming Over the Top
The over the top swing fault can cause either a pull (closed club face) or a slice (open club face); two of the most dreaded yet common shots nearly all high handicap golfers experience on a regular basis. So how and why does this swing fault lead to inconsistent ball striking and unpredictable results on the course? Players who swing over the top often struggle to disassociate the upper and lower halves of their body which promotes an upper body dominant downswing. A downswing that is dominated by the upper body will cause the club to leave the intended plane of travel by adopting an outside-in path towards the ball. The origin of this swing fault is related to both limited lower body mobility and core stability which can be tested and corrected quite simply using the following exercises.
The Test:
Using an open area, assume a 5 Iron address position. Keeping that position, cross your arms across your chest. Once you have found your starting position make your best effort to not let your upper body move (from the waist up) while you rotate your hips around back and forth in a circular motion. While rotating, have someone hold your shoulders and make note to see whether or not your pelvic rotation increases with assistance. If your move becomes easier (greater degree of separation) then core stability needs to be addressed. If there is no change in rotation then a lack of mobility can be assumed.
The Fault:
During this test two results appear. If your pelvic rotation increases with your shoulders being held, then core stability is an issue that needs to be addressed. However, if rotation is no different when your shoulders are held the mobility allowing separation between the upper and lower body needs to be addressed. So how does this relate to your golf swing and why is it important? During the transition phase of a golf swing (the moment in time where the backswing stops and the downswing begins) the first move the player’s body makes to initiate his or her downswing is to turn the hips towards the target. In order to achieve this, the upper torso and pelvis must be able to turn in opposite directions. If the player lacks either mobility or core stability, the ability to disassociate the upper and lower halves of the body decreases and ensuingly promotes the upper body to lead the downswing (rather than the pelvis) resulting in either a slice or a hook upon impact.
To Increase Stability: The Trunk Stability Rotation
Lie flat on your back and place your arms at shoulder height against the floor. Hold a foam roller between your legs and begin with your knees at an approximate 90 degree angle. Place one palm up and keep the other down against the ground. Drop your knees away from the palm that is up at an approximate 45 degree angle and stop when you feel your shoulder blade lift off the ground. Perform 10 rotations in either direction to increase your core stability.
To Increase Mobility – The Quadruped T-Spine Rotation.
Begin in a 4-point stance on your hands and knees with your knees hip width apart. Place one arm (palm facing towards ceiling) behind your back and rotate using your thoracic spine while keeping your hips still. Ensure that your head follows the movement. Perform 10 rotations in either direction to increase your spinal mobility.
Add these two exercises to your at home routine to increase your swing efficiency and become a better golfer.
Stay tuned for next month’s tip!!
Nick Mueller
Director of Golf Performance
Innovative Fitness – White Rock
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