In Swing Faults- Over the Top, Part 1, I went over what Over the Top is and what the possible physical limitations can be. They are:
- Inability to separate lower body from upper body.
- Poor balance on each leg.
Let's go over some things you can do to help your ability to separate the lower body from the upper body. For the most part, we will look at the hip area.
As always, like I have said in many other posts, I start out by using the foam roller.
Foam Roller
The object of the foam roll is to decrease the density of the muscle and prepare it for stretching. If a muscle has a trigger point in it, it will not respond well to stretch. Use the foam roller to massage the whole hip area. We want to try to cover as many muscles as possible. I always start my sessions with a foam roller.
Sit on the roller and roll back and forth over the low back and butt.
Cross ankle over knee opposite knee and continue to roll.
Move over onto side and continue to roll over the whole hip area. Take about 3 minutes doing this.
I have already gone over some hip stretches and separation drills in Early Extension, Part 2, so check those out to start with and use the ones below for some variety.
Hip Drops
Lie flat on your back with your knees bent and feet separated wider than shoulder width apart.
Drop both knees to the right as far as possible, but maintain a stable core and try to keep your back as close to the ground as possible.
Now drop knees to the left.
Repeat back and forth.
Hip Circles
Start by stabilizing your core in the quadruped (all fours) position to prevent any movement from the spine.
Move your leg to the side (keep back stable),
Extend leg back
Bring leg back to starting position
Do it as fluid as possible, making circles with you hip, trying to get the biggest range motion possible without losing your stable spine. Repeat on other side.
Hip Swings
Stand tall holding onto a wall or golf club.
Extend leg back, using the glutes to initiate the movement. Stay as tall as possible, try not to get the movement from the lower back, only move your leg.
Kick forward, flexing your hip, keeping the knee straight. Again, try not to move your body at all, just the leg.
Keep swing back and forth, repeat on the other side.
Lateral Hip Swings
Same concept as above, just swing the leg back and forth laterally.
Impact Fix
I'm not a golf pro, but I figured I would throw this one in because it has helped me understand where my hips need to be at impact; with my belt buckle towards the target. Although I have the ability to separate my lower body from my upper body and I have good hip mobility, I just wasn't doing it in my golf swing. My swing coach, PGA Pro Kevin Sprecher gave me this drill to do.
Stand at address position.
Move into your impact position by leaning your club shaft more forward and opening your hips and shoulder to the target. That is where your hips should be at impact.
His club shaft should be a little more forward and his shoulders rotated a little more but that's what you get when you use a tennis player for a model.
In part 3, I will go over some tips for core stability.
Anthony Renna is a Certified Golf Fitness Instructor (Titleist) who works with golfers of all levels. His websites, www.GolfFitnessProducts.net and www.BetterGolfwithFitness.com, are loaded with information about all things golf fitness from the world’s leading golf fitness experts. You can also listen to the Better Golf with Fitness Podcast for interviews with golf fitness pros from around the world. |
