GAP Fitness: How to fix the over-the-top swing fault

By Darin Hovis

  An over-the-top swing is the most common fault of the average player. It is described as an overuse of the upper body on the downswing. This causes the hands to move away from the body and causes the club to come “over the top” or outside the projected swing plane. Golfers who have issues with this will hook and slice the ball depending on position of the clubface at impact.

  Getting outside the swing plane at the top is caused by balance issues, weak core, weak glutes and an inability to separate the upper and lower body during the swing.

  Par 4 Fitness has designed an exercise program to address the physical causes of each swing fault, including the dreaded over-the-top move that many amateurs experience. The program details the exercises that will improve your golf swing and get you swinging on plane. It can be completed without weights in the comfort of your own home. Complete the program 3-5 times per week to address the physical causes of an over-the-top swing. It is not intended to address the physical causes of a slide, sway, early extension, casting, etc.

Balance Progression

LEFT: This balance progression starts with the eyes open. Begin with the feet together and maintain balance. RIGHT: Move to a tandem stance with one foot in front of the other. Switch the feet to work both legs.

Under club crunch

LEFT: Begin lying on your back with the club in both hands. One should be on the grip and the other on the shaft or club head. You will keep your feet together through the movement and bring them under the club to effectively work and strengthen the abdominal muscles. Perform this exercise slowly and remember to breathe in on the way down and out as you crunch. RIGHT: The abdominals are an essential group of muscles for rotation, torso and hip flexion, and maintaining posture throughout the golf swing. Strengthening these muscles will go a long way in correcting the over the top swing fault.

Prone Hip Rotations

LEFT: Begin on all four on a mat or on the floor. You will then raise one leg to the side. Perform the exercise on both sides. RIGHT: The goal of the exercise is to get the thigh parallel to the floor. This facilitates optimal external rotation of the hip and activation of the glutes. It allows for proper lower body rotation.

  This exercise will promote proper hip rotation, which will allow the lower body to clear through the downswing. This will allow the hands and club shaft to drop into the slot on plane.

  Darin Hovis is the owner of Par 4 Fitness in Naples, Fla. He is a Titleist Performance Institute Certified Golf Fitness Professional and ACE certified personal trainer. Visit www.par4fitness.com for more information on programs and golf fitness.