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A fix for overactive hips, a cause of “The Flip”

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As we all know, the golf swing is powered from the ground up, but many golfers take that too far — particularly when it comes to hip action.

Hip action is an important factor for controlling the low point and impact alignments of a golf swing, but when it’s overused it can cause the lower body to outrun the the upper body and create impact issues and severe mishits. So how do you fix excessive hip use? I’ve used my teaching tools, including Trackman data from a recent lesson, to explain.

Screen Shot 2015-07-07 at 10.13.34 AM

In this sample swing, you can see that this student’s hips have slid too much laterally — they’re way past the vertical yellow line that I drew. This caused the student’s head to stay back in an effort to counterbalance his body movement. When this occurs, the right shoulder dives downward for too long in the downswing, and the low point shifts rearward. The move also causes the golfer’s pivot to stall, and his hands had to fire early in effort to move the low point father forward so he didn’t hit behind the ball.

You know the shot I’m talking about. With an iron, it causes very thin contact that sounds “clicky” and has little compression. 

When golfers make this move, the ball will usually fly wildly offline since the flip interrupts the normal closing rate of the club face. Dynamic loft and vertical impact points will be compromised because of the flip move as well. It’s not a great combination, wouldn’t you agree?

Screen Shot 2015-07-07 at 10.13.54 AM

This wildly off-line shot was setup by improper hip motion.

So what’s the solution?

The best way to combat this type of swing is to reduce hip action by hitting small shots with your left foot turned in to feel yourself posting up more through impact. When you do this, your rear shoulder will move more “down and out,” which moves moving your low point more forward through impact without the need for any make-up moves. 

Screen Shot 2015-07-07 at 10.14.14 AM

A Word of Caution: When doing this drill, only swing at slow-motion speed. Hitting full speed shots like this may cause injury to your left knee.

When you turn your left foot inward, you’ll feel the instant posting up of your lower body. From there, it’s up to you to move the right shoulder through impact so the pivot of the upper body will continue to “pull” the arms and hands through. In order to do this, you’ll need to feel like you’re hitting low punch shots, which will cause you to increase shaft lean at impact. It will also reduce your dynamic loft by adding more compression.

Remember, this is a two-fold process:

  1. You must slow the hips.
  2. The upper body pivot must drive the arms through impact, leaning the shaft more forward.

Once you have this feeling at partial speed, work up to full speed with this same type of connected, punch-shot feeling until you can do it at Mach 1 with your driver!

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Tom F. Stickney II is the Director of Instruction and Business Development at Punta Mita, in Puerto Vallarta, Mexico (www.puntamita.com) He is a Golf Magazine Top 100 Teacher, and has been honored as a Golf Digest Best Teacher and a Golf Tips Top-25 Instructor. Tom is also a Trackman University Master/Partner, a distinction held by less than 15 people in the world. Punta Mita is a 1500 acre Golf and Beach Resort located just 45 minuted from Puerto Vallarta on a beautiful peninsula surrounded by the Bay of Banderas on three sides. Amenities include two Nicklaus Signature Golf Courses- with 14 holes directly on the water, a Golf Academy, four private Beach Clubs, a Four Seasons Hotel, a St. Regis Hotel, as well as, multiple private Villas and Homesites available. For more information regarding Punta Mita, golf outings, golf schools and private lessons, please email: [email protected]

10 Comments

10 Comments

  1. JP K

    Jul 15, 2015 at 7:39 pm

    Extremely impractical advice. Why not use “the marching move” which you can easily incorporate into the swing and take to the course much like 14 of 17 multiple major winners have?

  2. Rob

    Jul 14, 2015 at 4:33 pm

    Wow, so many people must have missed the point of this article judging by the number of shanks.

    Reducing hip action means reducing the lateral slide of the hips, not slowing down the rotation of the hips. Two totally different things.

  3. dr bloor

    Jul 12, 2015 at 11:57 am

    Actually, it can be as big a problem for hitters as golfers. If your hips “fly open” through your swing, you’re more vulnerable to losing a lot of power and/or making a lot of weak contact, probably to the right side (for right-handed hitters).

  4. other paul

    Jul 11, 2015 at 2:16 am

    I started rotating my hips as fast as I can and am doing the opposite of this article and I gained 25 yards on every club in the bag. No flip, just a rotational swing with very little slide.

    I suspect people who are reading the same articles I am clicked shank…

  5. Tom Stickney

    Jul 11, 2015 at 12:09 am

    Forget the photo of Hunter. It does not show what the article is about

  6. Ryan

    Jul 9, 2015 at 8:00 pm

    So Hunter Mahan flips ?

    • may be typos

      Jul 10, 2015 at 8:44 pm

      To a degree, I’m sure everyone does
      You gotta release sometime

  7. gdb99

    Jul 9, 2015 at 5:03 pm

    Can’t wait to get to the range to try this!
    I can feel my hips sliding forward instead of turning, and my hips are always tight after playing a couple days in a row.
    Thanks!

  8. Tom Stickney

    Jul 9, 2015 at 2:48 pm

    One last note…never hit full speed shots with any club with your left foot turned in.

  9. Nolanski

    Jul 9, 2015 at 2:12 pm

    Great read. I always had my front foot turned open slightly per Hogan’s Five Lessons book. But it just wasnt for me because my hips would just fly open.

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Instruction

The importance of arm structure

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How the arms hang at address plays a vital role in the golf swing. Often overlooked, the structure in which we place the arms can dictate one’s swing pattern. As mentioned in the article How Posture influences your swing, if you start in an efficient position, impact is much easier to find making, the golf swing more repeatable and powerful.

To start, I opt to have a player’s trail arm bent and tucked in front of them with angle in the trail wrist. While doing so, the trail shoulder can drop below the lead with a slight bend from the pelvis. This mirrors an efficient impact position.

I always prefer plays to have soft and slightly bent arms. This promotes arm speed in the golf swing. No other sports are played with straight arms, neither should golf.

From this position, it’s easier to get the clubhead traveling first, sequencing the backswing into a dynamic direction of turn.

@peterthomson

When a player addresses the ball with straight arms, they will often tilt with their upper body in the backswing. This requires more recovery in the downswing to find their impact position with the body.

A great drill to get the feeling of a soft-bent trail arm is to practice pushing a wall with your trail arm. Start in your golf set-up, placing your trail hand against the wall. You will instinctively start with a bent trail arm.

Practice applying slight pressure to the wall to get the feeling of a pushing motion through impact?. When trying the drill with a straight trail alarm, you will notice the difference between the two? arm structures.

www.kelleygolf.com

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What is ground force in the golf swing?

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There is no doubt about it, the guys and gals on tour have found something in the ground—and that something is power and speed. I’m sure by now you have heard of “ground reaction forces”—and I’m not talking about how you “shift your weight” during the golf swing.

Ground force in the golf swing: Pressure and force are not equal

With respect to ground force in the golf swing, it’s important to understand the difference between pressure and force. Pressure is your perception of how your weight is being balanced by the structure, in this case, the human body. Your body has a center of mass which is located roughly one inch behind the belt buckle for men and about one inch lower in women. When we shift (translate and/or torque) the center of mass, we create a pressure shift as the body has to “rebalance” the mass or body. This pressure shift can help us understand some aspects of the golf swing, but when it comes to producing power, force and torque are where it’s at.

Pressure can only be expressed in relation to the mass or weight of the body. Therefore, if you weigh 150 pounds, you can only create 150 pounds of pressure at one time. However, when we direct that mass at a larger object than our mass, all of a sudden that larger mass directs an opposite and equal reactionary force. So now, when a human being “pushes” their legs against the ground and “feels” 150 pounds of pressure, they now get 150 pounds of force directed back towards them from the ground, creating a total of 300 pounds of force that allows them to jump off the ground in this scenario.

If ground reaction forces don’t have anything to do with the “weight shift,” then what do they affect? Everything!

Most people use the same basic ingredients to make chocolate chip cookies. However, almost everyone has chocolate chip cookies that taste slightly different. Why is that? That is because people are variable and use the ingredients in different amounts and orders. When we create a golf swing, whether we are aware of it or not, we are using the same basic ingredients as everyone else: lateral force, vertical torque, and vertical force. We use these same three forces every time we move in space, and how much and when we use each force changes the outcome quite a bit.

Welcome to the world of 3D!

Understanding how to adjust the sequencing and magnitude of these forces is critical when it comes to truly owning and understand your golf swing. The good news is that most of our adjustments come before the swing and have to do with how we set up to the ball. For example, if an athlete is having a hard time controlling low point due to having too much lateral force in the golf swing (fats and thins), then we narrow up the stance width to reduce the amount of lateral force that can be produced in the swing. If an athlete is late with their vertical force, then we can square up the lead foot to promote the lead leg straightening sooner and causing the vertical force to happen sooner.

While we all will need to use the ground differently to play our best golf, two things need to happen to use the ground effectively. The forces have to exist in the correct kinetic sequence (lateral, vertical torque, vertical force), and the peaks of those forces need to be created within the correct windows (sequencing).

  • Lateral force – Peak occurs between top-of-swing and lead arm at 45 degrees
  • Vertical torque – Peak occurs between lead arm being 45 degrees and the lead arm being parallel to the ground.
  • Vertical force – Peak occurs between lead arm being parallel to the ground the club shaft being parallel to the ground.

While it may seem obvious, it’s important to remember ground reaction forces are invisible and can only be measured using force plates. With that said, their tends to be apprehension about discussing how we use the ground as most people do not have access to 3D dual force plates. However, using the screening process designed by Mike Adams, Terry Rowles, and the BioSwing Dynamics team, we can determine what the primary forces used for power production are and can align the body in a way to where the athlete can access his/her full potential and deliver the club to the ball in the most effective and efficient way based off their predispositions and anatomy.

In addition to gaining speed, we can help athletes create a better motion for their anatomy. As golfers continue to swing faster, it is imperative that they do so in a manner that doesn’t break down their body and cause injury. If the body is moving how it is designed, and the forces acting on the joints of the body are in the correct sequence and magnitude, not only do we know they are getting the most out of their swing, but we know that it will hold up and not cause an unforeseen injury down the road.

I truly believe that force plates and ground reaction forces will be as common as launch monitors in the near future. Essentially, a launch monitor measures the effect and the force plates measure the cause, so I believe we need both for the full picture. The force plate technology is still very expensive, and there is an educational barrier for people seeking to start measuring ground reaction forces and understanding how to change forces, magnitudes, and sequences, but I’m expecting a paradigm shift soon.

 

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Instruction

Why you are probably better at golf than you think (Part 2)

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Golf is very much a monkey-see-monkey-do sport. If you ever go to the local range, you are sure to see golfers trying to copy the moves of their favorite player. Sometimes it works, and sometimes it does not. While I understand the logic of trying to mimic the “secret move” of the most recent winner on tour, I always balk when the person trying to create their best impression fails to realize the physical differences between them and the best golfing athletes in the world.

Read part 1 here. 

In addition to most golfers not being at the same fitness levels as the best players in the world, they also do not have bodies that are identical to their favorite player. This single statement proves why there is not one golf swing; we all are different sizes and are going to swing the club differently due to these physical differences.

You have to understand your swing

The biggest reason I believe that golfers are better than they think is most golfers I meet do not understand what their swings should look like. Armed with video after video of their golf swing, I will always hear about the one thing that the golfer wishes they could change. However, that one thing is generally the “glue” or athleticism of the athlete on display and is also the thing that allows them to make decent contact with the ball.

We are just coming out of the “video age” of golf instruction, and while I think that recording your golf swing can be extremely helpful, I think that it is important to understand what you are looking for in your swing. As a young coach, I fell victim to trying to create “pretty swings”, but quickly learned that there is not a trophy for prettiest swing.

It comes down to form or function, and I choose function

The greatest gift I have ever received as an instructor was the recommendation to investigate Mike Adams and BioSwing Dynamics. Mike, E.A. Tischler, and Terry Rowles have done extensive research both with tour-level players as well as club golfers and have developed a way to test or screen each athlete to determine not only how their golf swing will look, but also how they will use the ground to create their maximum speed. This screen can be completed with a tape measure and takes about five minutes, and I have never seen results like I have since I began measuring.

For example, a golfer with a greater wingspan than height will have a golf swing that tracks more to the outside during the backswing and intersects the body more towards the trail shoulder plane during the backswing. A golfer with a shorter wingspan than height will have a swing that tracks more to the inside and intersects the body closer to the trail hip plane. Also, a golfer with a greater wingspan than height will have a more upright dynamic posture than a golfer with a shorter wingspan than height who will be more “bent over” at the address position.

Sport coats and golf swings

Have you ever bought a sport coat or suit for a special occasion? If so, pay attention to whether it is a short, regular, or long. If you buy a long, then it means that your arms are longer than your torso and you can now understand why you produce a “steeper” backswing. Also, if you stand with your feet about shoulder-width apart and your middle-finger tips touching the top of your kneecaps, you will have perfect dynamic posture that matches your anatomy. If it appears that you are in a taller posture, then you have your second clue that your wingspan is greater than your height.

Translation to improvement

Using this and five other screens, we can help the athletes understand a complete blueprint of their golf swing based off their anatomy. It is due to the work of Mike, E.A., and Terry that we can now matchup the player to their swing and help them play their best. The reason that I believe that most golfers are better than they think is that most golfers have most of the correct puzzle pieces already. By screening each athlete, we can make the one or two adjustments to get the player back to trusting their swing and feeling in control. More importantly, the athlete can revisit their screen sheet when things misfire and focus on what they need to do, instead of what not to do.

We are all different and all have different swings. There is no one way to swing a golf club because there is no one kind of golfer. I encourage every golfer to make their swing because it is the only one that fits.

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