If you're topping shots on a regular basis, there may be an underlying physical issue you need to address. Here are some exercises to get you started.
Released on 12/10/2014
|Executive Producer:||Harrison Levinson|
(Bouncing golf ball)
Hi, I'm Ron Kaspriske fitness editor for Golf Digest.
And this is Get Golf Fit.
(bouncing golf ball)
If you were to ask a golf instructor
why you're hitting chunks and tops,
two of the worst shots in golf,
they'd probably tell you it's because you're
lifting up with your body when you swing.
You're trying to help the ball in the air.
Well, that may be true but there might be
an underlying physical problem that needs
to be corrected and we can do that
in the gym with these two exercises.
So, let's go get started.
So, why are you hitting those tops and chunks?
Well, one of the problems you could be having
is you can't maintain your address posture
when you swing through impact.
And the culprit is typically weak hamstrings
and glutes and hip muscles.
So, this first exercise I wanna show you
that's really gonna help those lower body muscles
the hamstrings, the glutes and the hips
is called the one-legged Romanian deadlift
and Ryan here is gonna demonstrate it.
So, Ryan's gonna balance on one leg
and hing from his hips forward.
Notice that he drops the dumbbell down.
Straight down his leg line.
Meanwhile the other leg kicks back behind him.
So, what's going on is he's firing those hamstring
muscles, the glutes even the hip muscles.
They're all working together to allow him
to maintain that address posture when he swings a golf club.
After you've been working on those Romanian dead lifts
for a while, you're ready for the twist and tilt.
This is the advanced exercise that's gonna
help fix those fats and thins.
So, Ryan here is gonna get down
into a half kneeling position
to show you the twist and tilt.
He's gonna put his hands behind his head
almost like he's a prisoner.
But he's not pushing forward.
He's just letting them rest there gently.
Now he's gonna twist and then tilt.
So, there's the twist and then there's the tilt.
And then, of course, he will tilt backwards,
come back to the start and then twist
in the other direction and again tilt in both directions.
So, the reason this exercise is so helpful
in terms of correcting those tops and chunks
is that he's improving the mobility
in his mid back region.
That's where you get all your rotation
from in the golf swing.
So, he's gonna be able to swing through
without losing his golf posture
just by working with this advanced exercise.
If you're tired of hitting those tops and chunks
and you really wanna make center face contact
it's really important you work on those
hamstrings, glutes and hips
and also improve your mid back mobility.
Those obliques are really important.
For more golf tips go to golfdigest.com
and Get Golf Fit.
One, two, three, four.
Ah, got up to four.