Golf Fitness: How to overcome swing faults

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The amateur is often times plagued with faults in the biomechanics of the golf swing. These swing faults hinder the golfer's ability to execute an efficient golf swing. Such situations typically result in the creation of compensations within the phases of the golf swing, causing a loss of power and an inability to square the clubface at impact. One of the most common swing faults for many amateurs is the "Over the Top" move.

The description of the Over-the-Top swing fault is as follows: It is a swing fault where the downswing phase is not initiated with the lower body, but rather dominated by the upper body. As a result of this upper body dominance in the downswing, the golf club is typically thrown outside of the intended swing plane causing an out-to-in swing path, typically creating a slice or pull depending upon the clubface angle at impact.

Tubing Side Rotations is a golf fitness exercise focused on developing stability in the core.

A number of factors can lead to the Over-the-Top swing fault such as poor sequencing within the mechanics of swing, poor address position, a reverse spine angle swing characteristic, or even improper equipment. One factor often overlooked as it pertains to the Over-the-Top and other swing faults is the body.

In order to have the opportunity to execute a biomechanically-proficient golf swing where each phase of the swing is performed correctly, certain levels of mobility, flexibility, stability, strength, and power must be present in the body. If the body is lacking in any of the aforementioned physical parameters, the ability to execute a proficient golf swing will be hindered.

Using the Over-the-Top swing fault as an example, we can provide a picture of how physical dysfunctions can lead to swing faults. Information provided by the Titleist Performance Institute indicates there are several key physical characteristics required in order to develop a biomechanically-efficient golf swing where the lower body initiates the downswing.

First and foremost, the ability to create separation between the upper and lower bodies during the backswing phase allows the golfer to begin the downswing with the lower body. In order for the golfer to create this separation, commonly referred to as the "X Factor," it is necessary for the upper body to rotate around a stable lower body. If limitations exist in terms of mobility, in either the hips or thoracic spine, the ability to create an X Factor will most likely be restricted.

Secondly, in order to create this separation, certain levels of strength are required in the lower body and core musculature. Strength in the musculature of the lower body supplies a stable platform the golfer can rotate their upper body around. Core stability supplies the golfer with the capacity to maintain the postural positions and fixed spine angle needed to initiate the downswing with the lower half.

As we can see from this example, a definitive connection exists between the body and the potential for the development of swing faults. To better understand the connection between the body and the golf swing, we can refer to the Body-Swing principle. This principle simply states that in order to execute a biomechanically-efficient golf swing where speed is developed and transferred efficiently to the impact position, certain levels of mobility, flexibility, stability, strength, endurance, and muscular power must be present within the body. If the body is lacking in any of the physical components required of the golf swing, the ability to execute a biomechanically-efficient golf swing will be limited.

In order to develop a physical foundation of flexibility, mobility, stability, strength, and power for the golf swing, the first step is to determine what joints require mobility, which muscles must be flexible, and what areas of the body need to be strong. To answer these questions we can refer to the Mobility/Stability Pattern of Human Movement.

This principle states in order to create efficient movement or athletic actions, the body must operate in an alternating pattern of mobile joints and stable body segments. If this pattern of mobile joints and stable body segments is altered, dysfunction in movement patterns or athletic actions will occur. Relative to the golf swing, this principle indicates the ability to execute each phase of the golf swing-- generate speed, transfer this speed to the golf club, and initiate the downswing with the lower body-- will be impeded if dysfunction exists within the mobility/stability pattern of human movement.

A joint-by-joint review of the mobility/stability pattern of human movement indicates the following: Ankle -- mobile, knee -- stable, hip -- mobile, sacral/lumbar/pelvic complex -- stable, thoracic spine -- mobile, scapular/thoracic spine -- stable, gleno-humeral joint -- mobile, elbow -- stable, wrist -- mobile as it pertains to efficient human movement and the golf swing.

From the information provided by the Mobility/Stability Pattern of Human Movement, we can see the prevention of "Over the Top" moves in the golf swing is reliant upon both mobility and stability within the body. One process by which the golfer can develop the required levels of mobility and stability for the golf swing is through the utilization of golf fitness training. This type of training will incorporate a series of exercises to develop the required levels of flexibility, mobility, stability, strength, and power required of the golf swing. An example of such an exercise is Tubing Side Rotations.

Tubing Side Rotations is a golf fitness exercise focused on developing stability in the core. Begin this exercise by grasping the handle of exercise tubing slightly above the hips. Place feet slightly wider than shoulder width, knees bent, and torso upright. Step away from the tubing attachment 2 to 4 feet to create tension. Allow the handle to shift to the side of your body when stepping away from the tubing attachment.

Rotate the hips and shoulders in the opposite direction of the tubing attachment, pulling the arms across the front of your body. Initiate this rotation with the lower body and continue to rotate the hips and torso until the shoulders are completely rotated in the opposite direction. Return to the starting position and repeat for 6-15 repetitions. Perform the exercise sequence in the opposite direction.

Limitations in terms of hip mobility, lower body, or core stability can easily lead to the development of an over-the-top swing fault. It is apparent a connection exists between physical dysfunctions and the development of compensations in the golf swing. In order to prevent the development of swing faults and provide the golfer with a physical foundation to execute the biomechanics of the golf swing, certain levels of mobility, flexibility, stability, strength, and power are needed within the body. This allows the golfer the opportunity to execute a biomechanically efficient golf swing. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com.