Swing Faults and Fixes - Week 3

By Katherine RobertsJanuary 18, 2007, 5:00 pm
Coming Over The Top


Programming note: See you next week on The Golf Channel! I will be giving you fitness tips on The Turn, premiering Monday night!


For many years I have had the pleasure of teaching golf fitness with some of the best PGA professionals in the world. When I teach with Hank Haney at his schools we evaluate the students swing on the practice tee as well as with video swing analysis. In my own facility I use 3D motion analysis which measures the kinetic link, telling me where your swing is breaking down.


One of the most common swing flaws I see, particularly in higher handicap golfers is coming over the top. This occurs when the upper body controls the swing leaving the lower body behind and the club head is thrown outside towards the inside swing path. The main result of this swing flaw is inconsistency and a lack of power.


The lower body needs to participate in the kinetic link of the golf swing. If the golfer cannot get the lower body initiated, specifically in the downswing phase of the golf swing, the upper body will take over. Additionally good balance is important for proper weight shift. I try to exercise in the most efficient way possible so this week we combine the hip and balancing exercise together.


Lets get started!


One leg balance pose:
Katherine Roberts

This pose supports better balance, focus and the mental ability to move inward. Bring your attention to the standing or supported leg. Focus on feeling the entire leg connected to the ground, specifically the feet. Pull the navel towards the spine, lift the ribcage off the waist and bring the leg off the floor. Hold for five to ten breaths.


Katherine Roberts

Birdie Level: Extend the leg and hold for five to ten more breaths.


Note: Pay attention to how you move in and out of the poses. Stay focused on remaining present as you transition between poses. Practicing more awareness on the mat translates to staying focused on the course.


Half-moon pose at the wall:
This pose will challenge your balance (I modify this pose by having you practice at the wall). For the Eagle level, practice this pose off wall. This pose increases hip mobility in the standing leg, specifically in the adductor muscles, the hamstring and in the internal rotators of the right leg and hip.


Tip: Keep your navel pressed against your spine and do not allow your lumbar spine to arch.


Katherine Roberts Katherine Roberts

Place your left foot three inches off the wall but allow your left side body to rest against the wall. Shift your weight into the left leg and bring the right leg off the floor. Rest your left hand on the ball or yoga block.


Katherine Roberts

Once the left leg is straight roll the right hip back, bring the right glut, shoulders and back of the hand against the wall. Hold for five breaths and switch sides.


Balancing hip opening pose:
Katherine Roberts Katherine Roberts

Place the left ankle on the outside of the right. Bring the hands to the waist, draw the navel towards the spine and hinge at the hips.


Katherine Roberts

Hold for five breaths and extend the arms parallel to the ground. Hold for five more breaths and switch sides.


Next week we address the core stabilization and increased spinal rotation needed to stop you from coming over the top!


Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • Health & Fitness Main Page


    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@YogaForGolfers.com or visit www.YogaForGolfers.com.
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    'Hungover' Pepperell improbably in mix after 67

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    CARNOUSTIE, Scotland – Eddie Pepperell’s 11:40 a.m. tee time on Sunday at The Open was a tad early, and not just because the Englishman was heading out more than three hours before the leaders.

    Following a third-round 71 that dropped him eight strokes off the lead, Pepperell did what many golfers do after a less-than-stellar round – he drank.

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    With six players tied for the lead at 6 under par, including defending champion Jordan Spieth and Rory McIlroy, Pepperell planned to wait and see how the afternoon progressed.

    “The only hope I have is that it's Carnoustie, and the last three, four holes, even though they're downwind, still anything can happen with obviously pressure and all that sort of stuff out here,” he said. “So I'll have to hang around.”

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    Watch: Full replays of The Open coverage

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    Saturday, Day 3 (Times ET)

    7AM-3PM (Watch): Jordan Spieth fired 65 to move into a three-way share of the 54-hole lead, while Tiger Woods (66) played his way into contention. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Rickie Fowler and Thorbjorn Olesen.

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    Friday, Day 2 (Times ET)

    8:20AM-3PM (Watch): As the skies cleared on Friday afternoon, defending champion Jordan Spieth made a run to try and regain the claret jug. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Jordan Spieth, Justin Rose and Kiradech Aphibarnrat.

    1:30-8:20AM (Watch): On a rainy Friday morning at Carnoustie, Rory McIlroy shot 69 to reach 4 under, while Zach Johnson fired a 67 for the early lead. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Brooks Koepka, Ian Poulter and Cameron Smith.


    Thursday, Day 1 (Times ET)

    Noon-4PM (Watch): Tiger Woods was up and down in the afternoon, as winds picked up a little and no one could catch Kevin Kisner. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Woods, Russell Knox and Hideki Matsuyama.

    1:30-8:25AM (Watch): Defending champion Jordan Spieth got off to a good start, while Kevin Kisner (66) set the early pace. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Rickie Fowler, Jon Rahm and Chris Wood.