Swing Flaw - Coming Over The Top

For many years I have had the pleasure of teaching golf fitness with some of the best PGA professionals in the world. When I teach with Hank Haney at his schools we evaluate the students swing on the practice tee as well as with video swing analysis. In my own facility I use 3D motion analysis which measures the kinetic link, telling me where your swing is "breaking down".

One of the most common swing flaws I see, particularly in higher handicap golfers is "coming over the top". This occurs when the upper body controls the swing leaving the lower body behind and the club head is "thrown" outside towards the inside swing path.

The main result of this swing flaw is inconsistency and a lack of power.

The lower body needs to participate in the kinetic link of the golf swing. If the golfer cannot get the lower body initiated, specifically in the downswing phase of the golf swing, the upper body will take over. Additionally good balance is important for proper weight shift.

I try to exercise in the most efficient way possible so we will combine the hip and balancing exercise together:

One Leg Balance Pose:

Birdie Level:

Half Moon Pose At The Wall:

This pose challenges your balance (I modify this pose by having you practice at the wall). For the Eagle level, practice this pose off wall. This pose increases hip mobility in the standing leg, specifically in the adductor muscles, the hamstring and in the internal rotators of the right leg and hip.

Place your left foot three inches off the wall but allow your left side body to rest against the wall. Shift your weight into the left leg and bring the right leg off the floor. Rest your left hand on the ball or yoga block. Once the left leg is straight roll the right hip back, bring the right glut, shoulders and back of the hand against the wall. Hold for five breaths and switch sides

Balancing Hip Opening Pose:

Place the left ankle on the outside of the right. Bring the hands to the waist, draw the navel towards the spine and hinge at the hips. Hold for five breaths and extend the arms parallel to the ground. Hold for five more breaths and switch sides.

Core stabilization pose:

PAR Level:
Prep: extend the arms so they are perpendicular to the body, knees bent and feet flat on the floor. Inhale deeply and on your exhalation press your navel AND ribcage against the floor.  Hold for five breaths, relax and repeat three times until you feel you are able to hold this position and breath smoothly for five breaths.

While you maintain this action in the core lift the right leg ONE INCH off the floor without moving the core. Lower the leg and switch sides. Repeat ten times.

Explosive Oblique Strengthening Pose:

This core conditioning exercise facilitates the required explosive movement of the oblique abdominals. Form and the quality of the movement is more important than speed.  Practice this pose slowly and when you feel you have mastered the movement add the speed component.

With the knees bent and navel pressed towards the floor, clasp the hands together at chest height. Inhale deeply and on the exhalation twist the torso over the left knee. Switch sides and repeat ten times in each direction.

Abdominal Crunches On The Balance Ball:

Roll the body down on the ball until the ball is under the lumbar spine. Press the navel towards the spine and curl the torso as if to create the letter “C”.  Place the hands behind the head, supporting the neck.  On your inhale lower the body slowly without arching the back. Exhale and lift the upper body focusing on the entire abdominal section.  Repeat twenty-five times, rest for one minute and repeat three times or until muscle fatigue.

 Forearm Plank Pose:

EAGLE Level:
I practice this pose everyday!
Place the forearms directly under the shoulder, spreading the fingers as wide as possible.  Begin on the knees and DRIVE your navel towards your spine.  DO NOT allow your back to slope down towards the floor. Extend one leg at a time and hold the pose for ten deep breaths. Relax and repeat.  Eventually you will work up to the “push-up position” on the forearms, holding the pose for three minutes at a time.

Spinal Rotation:

In these photos I use a foam roller placed under my shoulder blades. If you do not have a foam roller place a rolled up bath towel under your shoulders or delete using the towel altogether.

Resting on your left shoulder bring your legs to a ninety degree angle to your body. Bring the palms together. Inhale deeply and on your exhalation open the upper body by bringing the right arm to the floor. Inhale and return to the starting position. Repeat this dynamic spinal rotation ten times and switch sides.