Topped Shots

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

Credits

Director: Lukas Huffman
Producer: Emoticon Productions
Executive Producer: Harrison Levinson

Transcript

00:00
(Bouncing golf ball)
00:01
(trendy music)
00:08
Hi, I'm Ron Kaspriske fitness editor for Golf Digest.
00:11
And this is Get Golf Fit.
00:16
(bouncing golf ball)
00:18
If you were to ask a golf instructor
00:20
why you're hitting chunks and tops,
00:21
two of the worst shots in golf,
00:23
they'd probably tell you it's because you're
00:24
lifting up with your body when you swing.
00:26
You're trying to help the ball in the air.
00:28
Well, that may be true but there might be
00:30
an underlying physical problem that needs
00:31
to be corrected and we can do that
00:33
in the gym with these two exercises.
00:35
So, let's go get started.
00:37
So, why are you hitting those tops and chunks?
00:38
Well, one of the problems you could be having
00:40
is you can't maintain your address posture
00:43
when you swing through impact.
00:44
And the culprit is typically weak hamstrings
00:47
and glutes and hip muscles.
00:49
So, this first exercise I wanna show you
00:51
that's really gonna help those lower body muscles
00:53
the hamstrings, the glutes and the hips
00:54
is called the one-legged Romanian deadlift
00:56
and Ryan here is gonna demonstrate it.
00:58
So, Ryan's gonna balance on one leg
01:00
and hing from his hips forward.
01:03
Notice that he drops the dumbbell down.
01:05
Straight down his leg line.
01:07
Meanwhile the other leg kicks back behind him.
01:10
So, what's going on is he's firing those hamstring
01:13
muscles, the glutes even the hip muscles.
01:15
They're all working together to allow him
01:18
to maintain that address posture when he swings a golf club.
01:24
After you've been working on those Romanian dead lifts
01:26
for a while, you're ready for the twist and tilt.
01:28
This is the advanced exercise that's gonna
01:30
help fix those fats and thins.
01:32
So, Ryan here is gonna get down
01:33
into a half kneeling position
01:35
to show you the twist and tilt.
01:37
He's gonna put his hands behind his head
01:39
almost like he's a prisoner.
01:40
But he's not pushing forward.
01:42
He's just letting them rest there gently.
01:44
Now he's gonna twist and then tilt.
01:47
So, there's the twist and then there's the tilt.
01:50
And then, of course, he will tilt backwards,
01:53
come back to the start and then twist
01:54
in the other direction and again tilt in both directions.
01:58
So, the reason this exercise is so helpful
02:00
in terms of correcting those tops and chunks
02:02
is that he's improving the mobility
02:04
in his mid back region.
02:05
That's where you get all your rotation
02:07
from in the golf swing.
02:08
So, he's gonna be able to swing through
02:10
without losing his golf posture
02:11
just by working with this advanced exercise.
02:14
If you're tired of hitting those tops and chunks
02:16
and you really wanna make center face contact
02:18
it's really important you work on those
02:19
hamstrings, glutes and hips
02:21
and also improve your mid back mobility.
02:24
Those obliques are really important.
02:25
For more golf tips go to golfdigest.com
02:28
and Get Golf Fit.
02:30
One, two, three, four.
02:32
Ah, got up to four.
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