Physical conditioning has become a big addition to the game of golf. Many professional players have committed to developing flexibility, strength and power to drive farther and hit more accurately. We know the golf swing requires the golfer to execute a series of movements in a specific sequence. To have a consistent and efficient golf swing, the joints and muscles responsible for this sequence need to be able to perform through their complete range of motion. If your body does not allow you to move freely, achieving the proper path of the club will be very difficult. Your body finds other ways to move, and the correct swing plane is difficult to achieve. Sufficient flexibility is a basic building block to prevent golf swing sequence and swing plane issues. A common swing mistake that can be improved through increased flexibility is the OVER-THE-TOP downswing. It is one reason why golfers have problems with loss of power and distance, and controlling ball flight.

OVER-THE-TOP is defined as the condition where the club is thrown out of the intended swing plane, with the club head approaching the ball in an out-to-in motion. It is a common result of over-use and over-dominance of the upper body during the downswing, likely caused by inability to separate the motion of the upper body and lower body. The golfer will rotate his whole body at the same time during the swing, causing the over-the-top or out-to in swing path, less speed through the ball, and poor contact.

Developing the muscle flexibility needed to separate upper body from lower body movement is necessary to help address this common swing problem. An OVER-THE-TOP downswing can be alleviated through developing the flexibility to move the pelvis (hips) independently of the shoulders and core (torso) of the body.  Developing independent shoulder rotation, core rotation, and improving hip mobility will help this swing problem.

Here are three exercises to help you:

Shoulder Rotation – Pelvic Disassociation
Start in golf posture at set-up, with arms crossed in front of your chest. Without moving shoulders, slowly rotate your hips to the right. Pay attention to the point of tension, where you end this motion, and hold the stretch for up to 30 seconds. Return the hips to the midline and repeat to the left. Repeat 8-15 times.

Core Rotation – Core Disassociation
This flexibility exercise is similar to the shoulder rotation one above, but this time you keep your hips still while rotating the core.   

Hip Mobility– Hip Mobility Stretch
Lie on the floor, knees bent 90 degrees, feet flat on the floor. Place outside of right ankle on the thigh of the left leg. Elevate the left leg to the point of tension in the right hip. Hold the stretch for up to 30 seconds and repeat with the opposite leg. Repeat 8-15 times.

Do these flexibility exercises five times a week, and see great improvements in both your physical abilities and your golf swing!

Robin L. Berry is owner, manager and personal trainer of Fit To You, LLC, a mobile fitness training service. Robin is a National Academy of Sports Medicine certified personal trainer and is trained in golf fitness by Titleist Performance Institute. If you would like to reach Robin, visit www.fittoyouaz.com or email robin@fittoyouaz.com.