The Way To Correct Wrong Moves In Golf

In golf, the standardization and smoothness of the swing directly affect the quality of the shot. Many golf enthusiasts have various problems when swinging their clubs. These mistakes not only affect the competition results, but may also cause sports injuries. Mastering scientific and effective correction methods is the key to improving ball skills.

Meanwhile, do a good job in the prevention of sports injuries. Only in this way can we ensure that we enjoy the pleasure of golf safely and lastingly.

Common Incorrect Swing Movements And Their Causes

The Uphill Pole Is Too Steep

Climbing too steeply is a problem frequently encountered by both beginners and advanced golfers. At the beginning of the swing, the coordination of the shoulder and arm movements is poor. The arm rose rapidly like a runaway horse, disconnected from the rotation of the body.

Cause the club to deviate from the correct swing plane. From the perspective of mechanical principles, the normal upper bar plane should form a specific Angle with the body. Only in this way can the force be smoothly transmitted when the club is lowered, achieving precise hitting.

Once the arm is lifted too fast, the club will be overly vertical, breaking this mechanical balance. For instance, some enthusiasts are eager to make an effort. When climbing the club, the arm rose instantly, as if the club was about to soar into the clouds, completely ignoring the coordinated rotation of the body.

This leads to the subsequent downward movement being difficult to be continuous, and the hitting effect is naturally greatly reduced.

Exert Force With The Arm Too Early When Lowering The Bar

Using the arm to exert force too early when lowering the bar essentially indicates an insufficient understanding of the overall force application sequence of the body. The swing of golf is a process in which the whole body exerts force in coordination.

The lower limbs are just like engines, providing the initial power for the entire movement. The force is transmitted layer by layer through the rotation of the trunk, and finally the force is concentrated on the ball by the arms and the club.

However, many people overly rely on arm strength. The transmission of rotational force between the lower limbs and the trunk was ignored. When actually swinging the club, it’s just like in a tug-of-war where the front row players don’t exert much effort. Relying solely on the force exerted by the members in the back row, the power is scattered and cannot be effectively transmitted.

A common manifestation is that when lowering the bar, the arm swings suddenly, but other parts of the body fail to keep up with the rhythm. The force of the club is unstable at the moment of contact with the ball, and both the flight direction and distance of the ball are difficult to control.

The Head Moves When Hitting The Ball

The movement of the head when hitting the ball mainly results from two factors: psychological and physical stability. Psychologically, players are eager to know the result of their shots. Just like during an exam, students can’t wait to see the answers and unconsciously look up at the moment they hit the ball.

From a physical perspective, poor physical stability is the key reason. At the moment of hitting the ball in golf, all parts of the body need to work together to maintain stability, and the head serves as an important balance control point of the body. Once moved, it will disrupt the balance structure of the entire body.

For example, some players during the swing of the club. The core muscle group is weak and unable to effectively maintain body stability. This causes the head to shake at the moment of hitting the ball and the line of sight to deviate from the ball. This further affects the accuracy and stability of hitting the ball.

Excessive Wrist Rotation

Excessive wrist flipping is usually due to holding the bar too tightly or a lack of perception of the correct wrist movement. When holding the bar too tightly, the muscles of the hand and arm remain in a tense state for a long time.

Just like a taut string, it’s easy to lose control with the slightest movement. During the swing, the wrist cannot move naturally along the correct trajectory but is overturned.

Furthermore, there is a lack of understanding of the correct wrist movements. This causes players to exert force blindly and rotate their wrists excessively when swinging their clubs. Under normal circumstances, the wrist should play a role in assisting in the transmission of force and controlling the Angle of the club during the swing.

However, excessive wrist rotation can cause the Angle of the club to change too much, making it difficult to control the force and direction of the hit. Just as the steering wheel is overly turned, the vehicle’s direction of travel immediately loses control.

The Movement Is Incomplete

The incomplete swing is mostly due to the momentary relaxation of power after hitting the ball. Failed to maintain the continuity of the entire swing until the end. A complete swing action, from the lead, up, down to the hit and follow the swing. It is done in one go, with each link closely connected.

The casual swing not only helps players better control their body balance, but also fully releases the remaining power. Make the shot more powerful and stable. But many players, after hitting the ball, mistakenly think the task is accomplished. The power dissipated instantly, and the arms and body stopped moving prematurely.

For example, after some players hit the ball. The arm dropped randomly and the body did not complete the natural rotation either. This not only affects the flight effect of the ball, but also may increase the risk of injury due to uneven force on the body.

It is worth noting that these incorrect movements can cause abnormal pressure on certain parts of the body. For example, if the upper pole is too steep, it is easy to cause muscle strains in the shoulders and waist. Excessive wrist rotation may damage the wrist joint.

Therefore, correcting incorrect swing movements is also an important measure to prevent sports injuries. In addition, incorrect grip methods, unreasonable power application habits, etc. It is also a potential factor that causes sports injuries. For instance, holding the bar too tightly can keep the muscles in the hands and arms in a tense state for a long time, increasing the risk of strain.

When exerting force, if the twisting range of the waist is too large and lacks effective support from the core muscle group, it is easy to cause a sprain of the waist. Long-term incorrect swing movements are like chronic poison. Gradually damage the health of the body and increase the probability of sports injuries.

Diagnostic Methods For Incorrect Swing Movements

Video Analysis

With the help of video analysis tools, such as mobile phone shooting or professional action cameras. Recording the swing process from multiple perspectives enables a clear understanding of the movement details and mistakes.

This is just like shooting a “documentary” about the swing action, recording every moment from different perspectives such as front, side and back. By replaying the video, players can act like professional referees.

Carefully examine your own movements and discover those subtle mistakes that are hard to notice in the actual swing. For example, a video shot from the side can clearly show whether the trajectory of the club is too steep when climbing. The front video can observe whether the head moves at the moment of hitting the ball, while the back video can determine whether the body rotation is in place.

Nowadays, there are still some specialized sports analysis software available on the market that can conduct data-based analysis of the swing movements in videos. Such as measuring the Angle of the upper rod and the speed of the lower rod, etc., to provide a more accurate basis for diagnosing errors.

Coach’s Guidance

One can also draw on the experience of professional coaches, who rely on their long-term accumulated teaching experience. Be able to quickly point out the problems in the movements and give targeted corrective suggestions.

Professional coaches are like experienced traditional Chinese medicine practitioners who can accurately judge a player’s swing through “observation, auscultation and olfaction, inquiry, and palpation”. They have gone through a large number of teaching practices and witnessed all kinds of wrong movements. The problem of the player can be seen at a glance.

For example, the coach observes the swing posture of the players. Then it can be determined whether the force application sequence is incorrect or the grip method is improper.

Moreover, the coach will tailor a correction plan based on the player’s physical condition, sports foundation and the type of mistake. Just like a doctor prescribes medicine for a patient, treating the symptoms accordingly.

The Way To Correct Wrong Moves In Golf

Physical Sensation Feedback

In addition, physical sensation feedback is also extremely important. During the swing, pay attention to the force application sensation and coordination of each part of your body. If there is abnormal tension, lag or poor force application, there may be a movement error. The body is just like a precise instrument, responding to every movement.

When the swing is correct, all parts of the body coordinate and cooperate. The force is exerted smoothly and naturally, just like a graceful dance. But when there is a wrong movement, the body will send out an “alarm”.

For instance, when exerting force with the arm too early in the lower bar, the arm muscles will experience soreness prematurely, and there will be a distinct sense of disconnection in other parts of the body.

When the upper pole is too steep, there will be an overly stretched and tense feeling in the shoulders and waist. Players should learn to capture these physical signals and detect problems in time.

Meanwhile, the pain signals sent by the body during exercise are also an important basis for diagnosing the risk of injury. If there is persistent pain in a certain part after the swing, practice should be stopped immediately to analyze whether the injury is caused by improper movement.

In daily training, regular physical functional assessments can also be conducted. Such as joint range of motion tests, muscle strength tests, etc., to detect potential weak links in the body in advance. So as to carry out targeted intensive training and reduce the possibility of sports injuries.

For instance, through joint range of motion tests, one can understand whether the range of motion of joints such as the shoulders and waist is normal. If it is found that the movement of a certain joint is restricted, targeted rehabilitation training and stretching can be carried out. Enhance the flexibility of joints and prevent sports injuries caused by joint problems.

Targeted Correction Exercises And Techniques

Correction Of The Steepness Of The Upper Pole

For the problem of the upper pole being too steep, the planar guidance practice method can be adopted. Place a pole or rope parallel to the ground on the left side of your body (taking the right-hand pole as an example), with its height at the waist level. When climbing the club, always pay attention to allowing the club to move along this plane.

Strengthen the correct upward trajectory through repeated practice. This rod or rope is like a navigator, guiding the direction of the club’s movement. Each time the player takes the cue, they should focus on the relative position between the cue and the guide. Make sure the club moves along the set plane.

At the same time, in combination with the center of gravity transfer practice, feel that the center of gravity shifts more to the right foot when climbing the bar. Drive the movement of the arms and the club with the body. Before and after the practice, fully move the shoulders and waist. Perform warm-up and relaxation exercises such as shoulder loops and waist twists to prevent muscle strains.

For example, when warming up, do a large shoulder loop, rotate it 10 times clockwise and 10 times counterclockwise respectively, and move the shoulder joints. When twisting your waist, keep your feet shoulder-width apart, place your hands on your waist, and slowly turn your waist to the left and right, each 15 times. Fully relax the muscles in your waist to get ready for the practice.

Correction Of Applying Force With The Arm Too Early When Lowering The Bar

Core training is crucial for exerting force with the arm too early when lowering the bar. Strengthen the core muscle group through exercises such as the plank and the Russian turn.

Enhance the overall coordination and power generation ability of the body. The plank can effectively exercise the core muscle groups of the abdomen, waist and buttocks, just like building a solid “chassis” for the body.

Hold each plank for 30 to 60 seconds and do 3 to 4 sets. The Russian spin mainly exercises the side abdominal muscles. Sit on the ground and lift your legs with bent knees. Lean your body slightly backward and hold dumbbells or heavy objects with both hands. Turn your body left and right, 15 to 20 times for each set, and do 3 sets.

In practical practice, a small dumbbell or a heavy object can be tied to the left arm (for those holding the pole with the right hand). Feel the movement of the arm and the club driven by the body when lowering the club, and experience the correct sequence of force application.

Meanwhile, pay attention to maintaining the correct standing posture. Stand with your feet shoulder-width apart, knees slightly bent, and your body center of gravity evenly distributed. Avoid putting extra pressure on the waist and knees due to improper posture.

During the training process, the principle of gradual progress should be followed. Gradually increase the intensity of training to avoid muscle fatigue and injury caused by overtraining.

For example, at the beginning, choose the weight of the small dumbbells to be 1 to 2 kilograms. As the body’s adaptability improves, gradually increase the weight.

Correction Of Head Movement When Hitting The Ball

To correct the movement of the head when hitting the ball, the fixed target practice method can be used. Before hitting the ball, place a small object in front of or behind the ball. Like a tee or a coin, keep your eyes fixed on this object when hitting the ball and force yourself to keep your head stable.

This small object is like a magnet, attracting the player’s gaze and keeping the head fixed at the moment of hitting the ball. You can also practice swinging the club by standing against the wall, with the back of your head gently touching the wall. Feel the sensation of keeping your head fixed during the swing.

When practicing, pay attention to relaxing your neck to avoid neck muscle strain caused by excessive tension. Regular neck massage and stretching can be done to relieve the tension in the neck muscles. Enhance the flexibility and stability of the neck.

For example, gently massage the muscles on both sides of the neck with both hands for 3 to 5 minutes each time. When stretching, tilt your head to one side and gently hold it with your hand to feel the stretching of the muscles on the side of your neck. Hold for 15 to 30 seconds, then switch to the other side and repeat. Do this 2 to 3 times a day.

The Way To Correct Wrong Moves In Golf

Correction Of Excessive Wrist Rotation

For excessive wrist rotation, auxiliary tools can be used for training. Use a training club or tie a rubber band to the grip of a normal club to limit excessive wrist rotation. Training rods are usually designed with special structures that can guide the wrist to move in the correct way. The rubber band is like a “magic hoop”, restricting the range of wrist rotation.

During the practice process, deliberately slow down the swing speed. Focus on the correct movement of your wrist and feel the rhythm of your arm and body driving the club.

At the same time, wrist stretching and fist making exercises can be carried out to enhance the flexibility and stability of the wrist joints. In daily life, it can also be achieved through some simple hand activities. Such as grip strength training, finger stretching, etc., to strengthen the strength of the hands and wrists. Provide better support for the swing action.

For example, use a grip strengthener every day for grip strength training. Practice 3 to 5 sets each time, with 15 to 20 repetitions in each set. When stretching your fingers, straighten them as much as possible and then make a fist. Repeat 20 to 30 times and do 3 to 4 sets each day.

Make Incomplete Corrections Along With The Swing

To solve the problem of incomplete swing, one can practice a simulated swing. Set a target in the open space, such as a tree or a sign in the distance. When swinging the club, require your random swing to make the club point at or exceed this target, and gradually develop the habit of a complete random swing.

This goal is like a lighthouse, guiding the way with every wave. After each swing, the player should check whether the club is pointing at the target and constantly adjust the swing.

Meanwhile, strengthen strength training. Especially the strength of the shoulders and arms, making sure there is sufficient strength to complete the follow-up swing after hitting the ball. When conducting strength training, the principle of gradual progress should be followed. Avoid muscle damage caused by excessive load.

For example, when doing shoulder dumbbell side raises, choose dumbbells of appropriate weight. Do 10 to 15 repetitions per group for 3 to 4 sets. When doing the arm curl training, perform 12 to 18 repetitions per set for 3 sets.

In addition, during the swing, pay attention to the coordination of breathing. A reasonable breathing rhythm can help the body exert force better and maintain balance, reducing body stiffness and fatigue caused by improper breathing.

For example, inhale when going up and exhale when going down and hitting the ball. Regulate the body’s state through breathing.

The Way To Correct Wrong Moves In Golf

Long-term Persistence And Continuous Improvement

Make A Training Plan

Correcting incorrect swing movements is not something that can be achieved overnight; it requires long-term and persistent practice. Formulate a scientific training plan and arrange the practice time and intensity reasonably. Avoid movement deformation caused by excessive fatigue.

The training plan is like a nautical chart, guiding the players’ practice. Three to five practice sessions can be arranged each week, and the duration of each session should be controlled within one to two hours based on individual physical fitness and condition.

For example, targeted corrective exercises are carried out on Mondays, Wednesdays and Fridays. Such as plane guidance exercises, core training, etc. Simulated swing and strength training will be conducted on Tuesday and Thursday.

In terms of the intensity of practice, the principle of gradual progress should be followed. As the body’s adaptability improves, gradually increase the difficulty and load of training.

The Way To Correct Wrong Moves In Golf

Regular Review And Analysis

Regularly review and analyze your swing videos and compare them with previous movements. Observe the progress and shortcomings and adjust the training methods in a timely manner. Reviewing the video is like flipping through a growth diary, allowing you to clearly see your own changes.

At regular intervals, such as half a month or a month. Compare the recent swing videos with the previous ones to analyze whether the movements are more standardized and smooth, and identify the remaining problems.

For instance, it was found that the problem of the upper pole being too steep has improved. However, the casual swing is still not complete enough, so the proportion of casual swing practice needs to be increased in the subsequent training.

The Way To Correct Wrong Moves In Golf

Actively Communicate And Practice

In addition, actively exchange experiences with other golf enthusiasts. Participate in club activities or competitions to test and improve your swing movements in practice.

Communicating with others is like opening a window, which enables one to obtain different viewpoints and methods. In club activities or competitions, players can observe the swing movements of other outstanding players and learn from their strengths.

At the same time, under the pressure of actual competitions, one can test their training results and discover problems that were not noticed during regular practice.

For instance, during the competition, I found that when I was in a tense state, I tended to exert force with my arm too early when lowering the bar. Then targeted psychological and technical training can be carried out.

During the long-term training process, it is important to pay attention to the comprehensive maintenance of the body. After each practice, do sufficient stretching and relaxation to promote muscle recovery.

Arrange rest time reasonably and ensure adequate sleep. Maintain a balanced diet and consume sufficient protein, vitamins and minerals to enhance the body’s resistance.

At the same time, based on one’s own physical condition and age. Adjust the intensity and methods of training appropriately to prevent chronic injuries caused by long-term repetitive movements. In addition, choosing the right sports equipment is also of vital importance.

For example, wear golf shoes with good support and cushioning performance. It can effectively reduce the impact on the feet, knees and waist during walking and swinging. Using ergonomically designed club grips can reduce fatigue and the risk of injury in hands and arms.

Correcting incorrect swing movements in golf requires patience, scientific methods and continuous efforts. As long as the correct corrective strategies are mastered and practiced persistently.

If we do a good job in preventing sports injuries at the same time, we will surely be able to overcome the difficulty of swinging. Achieve a leap in your golf skills and fully enjoy the sense of achievement brought by precise swings on the golf course.

The Way To Correct Wrong Moves In Golf