I played a lot of golf last week. I was lucky enough to get 72 holes in Thursday-Sunday.
Had some mixed results out there. At my home course I often struggle with the tee shot on the ninth hole.
For some reason, I always decide its a good idea to hang back and slice the thing into the trees on the left. I did get some favorable bounces so there’s that.
Hanging back is something that I have struggled with and that is why I hit the ball left. I stay on the trail foot and come through with a club that wide open. Add in the potential out to in swing path and this thing is going far left.
Working with my coach this off season has helped eliminate a lot of this. We worked on improving my foot work to create a more balanced swing. This has been great so far, but the lapse in judgement is on me. This lapse seems to come out quite a bit on 9.
What is Hanging Back?
Hanging back happens when a golfer does not get to their front foot on the downswing. The ball can pop up, hook, or slice from this position.
It is really hard to get a consistent ball while hanging back.
Read more on it below.
Trail Leg Strength
One of the better ways to get off of the trail foot is to have strength in that leg. The ability to push off of that foot will be very helpful in avoiding hanging back.
Two exercises that would be helpful in accomplishing this are the lateral lunge with a pulse and and a lateral bound. The lateral bound has the same principles as the lateral lunge with just more power.
Front Hip Internal Rotation
The front hip must be able to internally rotate. Without this ability, it is very easy to hang back in the swing.
In order to get to the front foot, the lead hip must have the needed mobility to make it happen. Although you can still hang back with this mobility, it is something that needs to be addressed.
Outside of pure hip rotation work, the crossover step up can be a good addition to your program. This trains internal rotation and strength at the same time. It also gives you some balance work since it is a single leg movement.
T Spine Rotation- to get through the ball
In order to swing through the golf ball, the upper back has to rotate through. If you have ever heard of covering the ball with your back shoulder then the T spine is responsible for that. Lacking the right rotation will make less of a rotational movement and more of a lateral one.
This also makes a consistent ball flight hard to achieve.
Core Stability- to allow the above two to do their job
In order for the hips to move and the upper back to rotate the core must be stable. A lack of core stability can cause less of a rotational move and more lateral. This can be problematic because the club path will be hard to go in to out.
Try adding the following exercise to help build stability.