Over the top? October Newsletter

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Dustin Cameron
5 years ago
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The program which is included in the following pages details the exercises that will improve your golf swing and get you swinging on plane.

1 October Newsletter Over the top? 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 suffer from. The program which is included in the following pages details the exercises that will improve your golf swing and get you swinging on plane. The key to this exercise program is commitment and attention to detail. The programs are short, just 15 minutes long. They 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. This program is not intended to address the physical causes of a slide, sway, early extension, casting, etc. For details on this Par 4 Fitness program and other swing fault exercise programs contact Par 4 Fitness today at or visit

2 Over the Top The Fault: This is the most common swing fault of the average player. It is described as 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. Physical Causes: Balance issues, weak core, weak glutes, and inability to separate the upper and lower body will create this swing flaw. Corrections: See attached workout guides for corrective actions

3 Over the Top Exercise Program An over the top swing is one of the most common swing faults seen in amateur golfers. The over the top program is designed to address the physical causes that promote the over the top swing fault. Getting outside the swing plane at the top is caused by balance issues, weak core, weak glutes, and inability to separate the upper and lower body during the swing. This program addresses these physical limitations and looks to improve on them. Balance Progression This balance progression creates stability in the lower half which will correct a slide swing fault. This balance progression starts with the eyes open. Begin with the feet together and maintain balance. Then move to a tandem stance with one foot in front of the other. Switch the feet to work both legs. The third progression is raising one leg parallel to the floor as shown below. Maintain each position as long as possible. As this becomes easy, perform this progression with the eyes closed. Do this next to a counter to eliminate a fall. Time yourself for performance.

Under Club Crunch The Under Club Crunch is a great utilization of a tool you should have, a golf club! Begin lying on your back with the club in both hands.

You will keep your feet together through the movement and bring them under the club to effectively work and strengthen the abdominal muscles.

Strengthening these muscles will go a long way in correcting the over the top swing fault.

Prone Hip Rotations This exercise will promote proper hip rotation, which will allow the lower body to clear through the downswing.

4 Under Club Crunch The Under Club Crunch is a great utilization of a tool you should have, a golf club! 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. 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. Perform this exercise slowly and remember to breathe in on the way down and out as you crunch. Prone Hip Rotations 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. Begin as shown above on all four on a mat or on the floor. You will then raise one leg to the side as shown. 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. This is what allows for proper lower body rotation. Perform the exercise on both sides

L s L s are an excellent exercise to work the hip flexors as well as the abdominals. You will begin lying on the floor on a mat with the legs straight out.

Hold each movement for 3-4 seconds and then switch legs. The exercise should be slow and controlled to fully activate muscles.

The exercise is completed as shown below. The focus should be to keep the thigh parallel to the floor while rotating across the planted leg.

5 L s L s are an excellent exercise to work the hip flexors as well as the abdominals. You will begin lying on the floor on a mat with the legs straight out. One leg will then be raised as shown. Focus on keeping the legs straight. Reach the toes as far back as possible to fully contract the muscles involved. Hold each movement for 3-4 seconds and then switch legs. The exercise should be slow and controlled to fully activate muscles. High Knees with Rotations High knees rotations will create lower and upper body separation while addressing balance at the same time. The exercise is completed as shown below. The focus should be to keep the thigh parallel to the floor while rotating across the planted leg. Internal rotation of both legs is important throughout the swing for a full hip turn on the backswing and follow through. This exercise addresses internal rotation of both legs while also creating separation. Keep the shoulders square to promote this movement.

This addresses an early extension player s inability to separate the upper and lower body.

6 Prone Torso Turns This exercise is designed to create more mobility in the thoracic spine while providing stability in the planted lower body. This addresses an early extension player s inability to separate the upper and lower body. Begin with your hand behind your neck and rotate under your upper body. Finish the exercise by opening up the chest and pointing your elbow to the ceiling or sky. Complete on each side for an increased turn and better separation.

7 Sword Draws Sword draws will address lack of strength in the rotator cuff. Strengthening these muscles will allow the player to rotate the arms properly which will eliminate the tendency to drift over the top at the initiation of the downswing. Start with the weight at your waist and slowly raise the weight over your shoulder as pictured above. Keep the elbow up to adequately work the posterior shoulder muscles. This will increase the ability to externally rotate the shoulder which facilitates a full shoulder turn and follow through. It also allows the lead posterior should to lead the rotation of the upper body on the downswing. This will allow the upper body to clear allowing the hands and club to move down to the ball on plane. Darin Hovis is the owner of Par 4 Fitness located out of Naples, FL. He is a Titleist Performance Institute Certified Golf Fitness Professional and ACE certified personal trainer. Par 4 Fitness online programs are designed to help improve any golfers game anywhere in the world. Visit for more information on programs and golf fitness.

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