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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

TXG: Should you carry TWO DRIVERS? // Distance, Accuracy, Draw & Fade Setups

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Some of the best players in the world have been testing a two-driver setup for their bags. Does it make sense to play two drivers if they are set up for two different shot shapes? We test one driver setup for maximum distance and draw flight and another setup for accuracy and fade flight. See whether this could be an advantage for your game—and help you get off the tee better at your course!

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Fixing the shanks: How to stop shanking the golf ball

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May you never be concerned about fixing the shanks! But if you’re begging the golf gods for guidance how to stop shanking the golf ball? Ready to offer up your first-born child for the wisdom how to stop shanking irons? Frantically asking Google how to never shank a golf ball again?

Fear not. We’ll get to drills to stop shanking irons shortly that are guaranteed to ingrain the proper feel and anti-shank action, but first, a brief discussion of what exactly a shank is (other than will-to-live crushing).

More often than not, a shank occurs when a player’s weight gets too far onto the toes, causing a lean forward. Instead of the center of the clubface striking the ball—as you intended at address—the hosel makes contact with your Titleist, and—cover your ears and guard your soul—a shank occurs.

How to stop shanking the golf ball

If you’ve ever experienced the dreaded hosel rocket departing your club at a 90-degree angle, you know how quickly confidence can evaporate and terror can set in.

Fortunately, the shanks are curable and largely preventable ailment. While there are drills to fix your fault you once the malady has taken hold, an ounce of prevention is worth a pound of cure.

How to stop shanking the golf ball

If you’re trying to understand how to stop shanking the golf ball, you need to understand where the ball makes contact with the club during a shank.

Fixing the shanks

To avoid shanking the golf ball, it’s important to lock in on some keys…

  • Have a proper setup and posture…Athletic posture, arms hang down, neither too bent over nor too upright, weight on the balls of the feet.
  • Keep your grip light and arms tension free…If 10 is a death grip of golf club and 1 is the club falling out of your hand, aim for a grip in the 4-6 range. Make sure your forearms aren’t clenched.
  • Maintain proper balance throughout the swing…50/50 weight to start (front foot/back foot). 60/40 at the top of the backswing. 90/10 at impact.
  • Avoid an excessively out-to-in or in-to-out swing path…Take the club straight back to start, rather than excessively inside (closer to the body) or outside (further away from the body).

The best drill to stop shanking the golf ball

Set up properly (as discussed above), flex your toes upward as you begin your swing and keep your chest high (maintain your spine angle) throughout the swing.

Other than those focal points, keep your brain free of any additional chatter, which only exacerbates shankitis.

(For more advice, be sure to check out what our friends at Me and My Golf have to say below)

Now you know how to stop shanking the golf ball and have the tools to never shank the golf ball again.

Praise the golf gods!

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Cameron Smith’s 3-month Covid-19 training block

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Whilst Covid-19 has presented countless grave health and economic challenges to the world’s population, it has also provided opportunity for many people to focus their attention on projects that they normally wouldn’t have time for.

Turns out PGA Tour players are no different, and in the case of Cameron Smith, we used the enforced break from competitive golf to undertake a very rare, uninterrupted 3 month block of strength training.

Cam plays 25-30 events a year spread across 4 continents and this presents a number of challenges to overcome from a training and programming perspective:

– Varying facilities

– Travel fatigue and jet lag

– Concerns around muscle soreness affecting ability to perform on course

– Physical and mental cost of competing

When combined, these challenges can often render even the most carefully planned training programs redundant. So whilst many golf fans were coming to terms with a prolonged absence of PGA Tour events, I was getting stuck into designing programs that would hopefully elicit the following outcomes for Cam:

– More muscle mass

– More strength

– More power

In a normal season, I’m hesitant to prescribe programs that focus on muscle gain, because the nature of the training volume tends to tighten Cam up (reduce his range of motion), reduce his club-head speed and elicit a lot of muscle soreness…..not an ideal combination for short term performance! But I knew in this case, we could get stuck into some higher volume work because we would have plenty of time to recover from any lost mobility, reduced speed and increased soreness before tournaments started again.

 

Mid March – Program 1 – General Hypertrophy Focus

We decided with the global virus outlook looking dire and the PGA Tour promising to deliver a 30 day notice before resumption of play, we should focus on hypertrophy (increasing muscle size) until the 30 day notice period was delivered. At that point we would switch to a more familiar power based program in preparation for tournaments starting up again.

Program Breakdown:

– 4 weeks

– 3 sessions per week

– 1 x lower focus (legs, glutes, core)

– 1 x push focus (chest, shoulders, triceps, core)

– 1 x pull focus (back, biceps, core)

– Gradually increasing volume over 4 weeks (more reps and sets to failure)

Training Variables:

Sets: 3 to 4

Reps: 8 to 12

Tempo: 2-0-2 (2 seconds up, no pause, 2 seconds down)

Weight: around 70% of maximum

Rest: 60 seconds, but this can vary when pairing exercises together in supersets or mini circuits

 

Example Workout – Lower Body Focus (legs, glutes, core):

 

Example Exercises:

 

Mid April – Program 2 – Lower Body Hypertrophy Focus

As Cam was about to finish up his first hypertrophy program, there was a fairly clear indication that there would be no play until mid June at the earliest. Knowing that we had 2 more months of training, we decided to continue with another hypertrophy block. This time increasing the focus on the lower body by breaking down the leg work into 2 seperate sessions and ramping up the training volume.

Program Breakdown:

– 4 weeks

– 4 sessions per week

– 2 x lower body focus (1 x quad focused workout and 1 x hamstring / glute focused workout)

– 1 x push focus (chest, shoulders, triceps, core)

– 1 x pull focus (back, biceps, core)

– Gradually increasing volume over 4 weeks (more reps and sets)

Training Variables:

Sets: 3 to 4

Reps: 8 to 12

Tempo: 2-0-2 (2 seconds up, no pause, 2 seconds down)

Weight: around 70% of maximum

Rest: 60 seconds, but this can vary when pairing exercises together in supersets or mini circuits

 

Example Workout – Pull Focus (back, biceps, core):

 

Example Exercises:

Mid May – Program 3 – Power Focus

Once we received confirmation that play would be resuming 11th June at Colonial, we made the call to switch to a power focused program. Moving back to 3 days per week, lowering the volume and increasing the intensity (more weight and more speed in the main lifts).

The idea is to get the body used to moving fast again, reduce muscle soreness to allow better quality golf practice, and supplement the with more mobility work to re-gain any lost range of motion.

We also added some extra grip work because Cam discovered that with the muscle and strength gain, plus lifting increased weight, his grip was failing on key lifts…..not such a bad problem to have!

Program Breakdown:

– 4 weeks

– 3 sessions per week

– 1 x lower body focus (legs, glutes, core, grip)

– 1 x upper body focus (chest, back, biceps, triceps, core, grip)

– 1 x combined focus (legs, glutes, shoulders, core, grip)

– Volume remains constant (same sets and reps), aiming to increase intensity (either weight or speed) over the 4 weeks.

Training Variables:

Sets: 4 to 5

Reps: 3-5 for main exercises, 8-12 for accessory exercises.

Tempo: X-0-1 for main exercises (as fast as possible in up or effort phase, no pause, 1 second down). 2-0-2 for accessory exercises.

Weight: around 85% of maximum for main exercises, around 70% for accessory exercises.

Rest: 90 seconds, but this can vary when pairing exercises together in supersets or mini circuits

 

Example Workout – Combined (legs, glutes, core, shoulders, grip):

 

Example Exercises:

 

If you are interested in receiving some professional guidance for your training, then check out the services on offer from Nick at Golf Fit Pro

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