Tetlow Golf Performance Lab

WHAT NOT TO DO W/ DRIVER 🚫

For all the banana 🍌 slicers out there….

Why is the Trail Shoulder movement important?

1️⃣ Helps Deliver the Club from the Inside

When the trail shoulder moves down, it allows the hands and club to shallow naturally.

If the shoulder moves outwards (towards the golf ball), the club tends to get thrown over the plane, leading to:

* Over-the-top swings
* Pulls
* Slices
* Heel strikes

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2️⃣ Maintains Forward Bend

Moving the trail shoulder downward helps preserve your spine inclination.

When it moves outward:

* The chest stands up early (early extension).
* The pelvis often moves toward the ball.
* The handle gets forced upward.
* Contact becomes inconsistent.

Keeping the shoulder moving down lets you stay in posture for longer.

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3️⃣ Improves Angle of Attack

Many golfers think hitting up on the driver means lifting the shoulders.

In reality:

* The lead shoulder works up and back.
* The trail shoulder works down and through.

This combination tilts the spine away from the target while allowing the club to still approach on an upward angle.

If both shoulders move out towards the ball, you’ll often:

* Hit down on the driver.
* Increase spin.
* Lose distance.

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Trail Shoulder Goes Down:
✅ Shallows the club
✅ Inside delivery
✅ Maintains posture
✅ Better rotation
✅ Higher ball speed
✅ Consistent strike

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HOW THE TRAIL ARM IS REALLY SUPPOSED TO MOVE…..💪🏽

Trail shoulder flexion is the movement of the trail arm (right arm for a right-handed golfer) lifting in front of the body during the backswing.

✅ Benefits of proper trail shoulder flexion:

* Helps keep the arms connected to the torso.
* Promotes a more efficient swing plane.
* Allows the club to set naturally without excessive hand manipulation.
* Improves shoulder turn and backswing depth.
* Creates a better position to sequence the downswing.

❌ Too little flexion:

* Arms can get trapped behind the body.
* Club may become too flat or stuck.
* Often leads to compensations in transition.

❌ Too much flexion:

* Arms can lift excessively.
* Club becomes too steep.
* May reduce rotational depth and consistency.

Simple feel:
“As your chest turns away from the target, let your trail arm fold and lift naturally in front of your ribcage rather than behind you.”

SPEED DRILL – STICK IT IN REVERSE ⚙️

Most golfers focus on creating speed… but the real secret is learning how to decelerate and slam on the brakes.

Generating speed is only half the equation. If your body can’t slow down efficiently, you’ll lose potential clubhead speed and place more stress on your body, increasing injury risk. 🤕

Think of it this way:

🏎️ A McLaren W1 with Ford Fiesta brakes.

It might have incredible power, but without the ability to stop efficiently, that power can’t be fully used.

The golf swing relies on proximal-to-distal sequencing (the kinematic sequence). Larger body segments accelerate first, then rapidly decelerate, transferring energy to the next segment in the chain.

Legs ➡️ Pelvis ➡️ Torso ➡️ Arms ➡️ Club

Why Is Deceleration So Important?

🚀 1. More Clubhead Speed

Think of cracking a whip.

Each segment slows down so the next segment can speed up. The better the braking, the more energy gets passed down the chain, resulting in higher clubhead speed.

🤕 2. Reduced Stress & Injury Risk

Many golfers try to hit it farther by simply rotating harder and harder.

Efficient players create speed through:

✅ Force Production
✅ Force Transfer
✅ Deceleration

When energy transfers properly, there’s less need to “muscle” the club through impact, reducing unnecessary stress on the body.

What We Typically See on Swing Catalyst Force Plates

1️⃣ Horizontal Force (Glide) → Pressure shifts toward the target.
2️⃣ Rotational Force (Torque) → Pelvis accelerates open.
3️⃣ Vertical Force (Launch) → Lead leg pushes upward.
4️⃣ Lead-Side Braking → Pelvis rapidly decelerates.
5️⃣ Energy Transfer → Torso ➡️ Arms ➡️ Club.

The biggest mistake?

Many golfers focus on the first three forces but completely overlook the braking phase.

Without efficient deceleration, it’s difficult to fully convert force into speed. 🔥🏌🏽‍♂️

BASICS FORCES IF YOU WANT TO HIT THE BALL LONGER! 🚀

A poor Kinetic Force Sequence can easily lead to:
- Severe Power Loss
- Poor Contact
- Injuries

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HERE IS A BREAKDOWN OF EACH ⬇️

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1️⃣ Horizontal Force (Glide)

This is the 1st force that appears in transition. This creates a horizontal shear force between the feet and the ground

The purpose is not to slide excessively, but to:
* Shift pressure into the lead side
* Move the centre of mass forward
* Create momentum that can later be converted into rotation

Good players typically begin generating horizontal force before the club has completed the backswing (re-centre).

What happens if horizontal force is missing?
* Hanging back
* Early extension
* Poor low-point control
* Loss of speed potential

What happens if there’s too much?
* Excessive lateral slide
* Difficulty rotating
* Blocks and hooks
* Inconsistent strike

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2️⃣ Rotational Force (Torque)

Once pressure is established in the lead side, the golfer begins converting the linear motion into rotation.

This is where the body starts “opening.”

This is the foundation of the kinematic sequence.

Why torque matters?

The best players don’t actively spin their hips.

Instead:
* They push against the ground
* Ground reaction forces create torque
* Torque rotates the pelvis

This is much more powerful and repeatable than consciously turning the hips.

Common faults

Too little torque

* Arms dominate downswing
* Over-the-top patterns
* Loss of speed

Too much too early

* Pelvis outruns upper body
* Club gets stuck behind
* Timing issues

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3️⃣ Vertical Force (Launch)

Once horizontal force has shifted pressure and torque has accelerated rotation, the golfer begins pushing vertically into the ground.

This is the final force in the sequence.

For a right-handed golfer:
* Lead leg extends
* Trail leg extends
* Pelvis rises and rotates

On Swing Catalyst this appears as:

Force – Vertical

Often called the “launch” phase.

Purpose of vertical force

Vertical force:
* Increases angular velocity
* Helps maintain posture
* Creates space for the arms
* Maximizes clubhead speed

This is why long hitters often look like they’re “jumping” through impact.

They’re not jumping for the sake of jumping.

They’re pushing hard into the ground to create an upward reaction force.

Common faults

Insufficient vertical force:
* Flat rotation
* Limited speed
* Stalled hips

Vertical force too early:
* Early extension
* Loss of posture
* Thin and topped shots

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This is why many elite players show a force-plate sequence that peaks roughly:

Horizontal → Torque → Vertical

while their body segments peak:

Pelvis → Torso → Arms → Club

The force sequence is essentially the engine that drives the kinematic sequence. Without efficient ground-force sequencing, it’s very difficult to achieve a powerful and repeatable downswing.

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TRAIL FOOT MOVE THAT CAN LEAD TO INJURY 🤕

One of the most common lower-body faults in the downswing is excessive eversion (banking) of the trail foot.

It might not seem like a big deal, but over time it can place unnecessary stress on multiple joints and reduce your ability to transfer force efficiently.

WHY IS IT A PROBLEM? ❌

1️⃣ Increased Ankle & Foot Stress

When the trail foot collapses inward, extra load is placed on:

• Inside ankle structures
• Posterior tibial tendon
• Plantar fascia

Over time this can contribute to:

⚠️ Tendon irritation
⚠️ Ankle instability
⚠️ Arch and foot pain

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2️⃣ More Stress on the Knee 🦵

Your foot and knee work together.

Excessive trail foot eversion often causes:

• Internal rotation of the tibia
• The knee to collapse inward (valgus)

This can increase stress on:

• Medial knee structures
• Patellofemoral joint
• Meniscus

Common symptoms:

⚠️ Inner knee pain
⚠️ Knee soreness after practice or play

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3️⃣ Reduced Hip Function 🏌🏽‍♂️

The trail leg should provide a stable base to create and transfer force.

When the foot excessively banks inward, it’s often linked to:

• Poor glute activation
• Reduced hip stability
• Excessive pelvic slide

This can overload:

⚠️ Hip flexors
⚠️ Adductors
⚠️ Lower back

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4️⃣ Increased Risk of Lower Back Issues

When the trail foot collapses and spins out:

• Ground forces leak instead of being transferred efficiently
• Pelvic control decreases
• The lower back is forced to compensate

Potential consequences:

⚠️ Facet joint irritation
⚠️ QL tightness
⚠️ Chronic lower back discomfort

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WHY DOES IT HAPPEN? 🤔

Excessive trail foot eversion is often a compensation for:

• Limited lead hip internal rotation
• Poor trail hip strength or stability
• Restricted ankle mobility
• Poor pressure-shift sequencing
• Trying to create speed through spinning rather than force transfer

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SIMPLY DRILL TO STOP OVER THE TOP MOVE ❌

A good downswing works from the ground up:

1️⃣ Pressure shift
2️⃣ Pelvis rotates
3️⃣ Torso follows
4️⃣ Arms shallow
5️⃣ Club releases last

This is called the kinematic sequence.

When that sequence breaks down and the upper body starts first, several biomechanical problems happen instantly.

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WHY THE UPPER BODY STARTING FIRST CAUSES OVER THE TOP (OTT)

🏌🏽‍♂️ 1. The Trail Shoulder Moves Out Toward the Ball

If the chest and shoulders fire first from the top:

* the trail shoulder moves externally and outward
* the upper torso moves closer to the golf ball
* the arms get pushed away from the body

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🧠 2. The Pelvis Stops Creating Space

In efficient sequencing:

* the lower body begins unwinding first
* the pelvis opens
* the lead hip moves back
* space is created for the arms to drop

But when the shoulders dominate first:

❌ the pelvis stalls
❌ rotation becomes upper-body dominant
❌ the arms have no room

So the body instinctively throws the club outward to reach the ball.

OTT is often just the brain solving a spacing problem.

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⚡ 3. Poor Energy Transfer Forces Compensation

The kinematic sequence works like a whip:

* ground → pelvis → torso → arms → club

Each segment slows down as the next accelerates.

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📉 4. Centre of Mass Moves Toward the Toes

Early upper-body firing usually shifts pressure towards the toes.

This changes posture and balance.

Common results:

* standing up through impact
* early extension
* steep shaft
* out-to-in path

The golfer loses the ability to rotate around the lead hip properly.

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🔄 5. The Arms Never Get Time to Shallow

Good players transition with:

* lower body initiating
* torso temporarily resisting
* arms “falling” passively

That brief delay is critical.

It allows:

* trail arm external rotation
* shaft shallowing
* better delivery from the inside

If the chest spins immediately from the top:

❌ the arms get pinned outward
❌ the shaft steepens
❌ no shallowing window exists

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DEATH MOVE FOR PITCHING ☠️

Hands moving away do from the body with the club whipped on the inside is a night are if your wanting to delivery the club to the ball consistently.

Here are the issues why:

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🏌🏽‍♂️ 1️⃣ Excessive “Inside” Takeaway

When the hands move away from the torso the clubhead will drops under plane:

* The shaft gets too horizontal too early
* The club travels behind the hands/body
* Rotation becomes excessive relative to arm structure

For full swings some players can recover from this.

For pitching? Less time, less speed, less compensation ability.

The result:

* Inconsistent strike
* Variable bounce interaction
* Poor face control

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🎯 2️⃣ Low Point Control Becomes Harder

Pitching is primarily a precision low-point skill.

An under-plane takeaway often causes:

* The club to shallow excessively too early
* The handle to stall later
* The clubhead to “throw” past the hands

That changes where the club bottoms out.

Common misses:

* Fat
* Thin
* Excessive shaft lean
* Flip release
* Heel strikes

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⚖️ 3️⃣ Clubface Stability Gets Worse

When the clubhead moves under plane:

* Forearm rotation usually increases
* The face tends to open earlier
* Timing requirements increase

In pitching, face angle is massively important because:

* Loft controls launch angle
* Loft controls spin rate
* Loft controls carry distance

Tiny face changes = huge distance differences.

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⛳ 4️⃣ Bounce Interaction Suffers

Good pitching normally needs:

* Predictable shaft delivery
* Predictable handle height
* Predictable angle of attack
* Stable bounce usage

Too far under plane can produce:

* Handle raising
* Excessive shallowing
* Dynamic loft inconsistency
* Leading-edge strikes

This is why elite wedge players often appear:

* More “connected”
* More neutral in takeaway
* Less inside
* More body-synchronised

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🧠 Biomechanically, Pitching Is More About Geometry Than Speed

In driver swings, players can sometimes survive poor geometry with:

* Speed
* Timing
* Athleticism

Pitching exposes movement inefficiencies immediately because:

* The swing is shorter
* Precision demands are higher
* Strike variability is punished harder

So an under-plane takeaway tends to increase:

* Timing dependency
* Face variability
* Low-point inconsistency

All things you don’t want around the greens.

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✅ Better Pitching Takeaway Feel

Most elite pitchers of the golf ball tend to feel:

* Hands stay more connected to torso
* Clubhead stays outside or in line with hands longer
* Shaft matches torso inclination
* Chest and arms move together
* Minimal excessive forearm roll early

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SPINNING THE TRAIL FOOT 🕺🏽

Why is the spinning of the Trail Foot bad…?

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🏌🏽‍♂️ Common Causes

Excessive trail foot spin is often linked to:

* Poor lead side stability
* Lack of lead hip internal rotation
* Weak lead glute strength
* Overactive trail side dominance
* Trying to “clear hips” too aggressively
* Spinning instead of shifting
* Poor balance / mobility
* Old-school “fire the hips” instruction

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🚨 Main Issues Caused by Excessive Trail Hip External Rotation:

1️⃣ Loss of Ground Force Production

When the trail foot rapidly spins open, you lose the ability to push into the ground effectively.

Instead of:

* Driving force towards the target
* Creating rotational torque
* Using the ground for stability

This reduces:

* Clubhead speed
* Stability
* Compression
* Ability to create late acceleration

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2️⃣ Early Pelvic Opening (Outrunning the Arms)

A trail hip that externally rotates too aggressively often causes the pelvis to open too soon.

This can:

* Leave the arms stuck behind
* Force compensations through impact
* Create timing-dependent delivery

The body outraces the club.

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3️⃣ Poor Pressure Shift Mechanics

Elite players generally:

* Shift pressure into lead side
* Stabilise lead leg
* THEN rotate hard

Golfers who excessively spin the trail foot often:

* Rotate without proper linear pressure shift
* Stay “stuck” on trail side
* Lose vertical force potential

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4️⃣ Loss of Pelvic Depth

When the trail hip externally rotates excessively, the pelvis often moves:

* Towards the ball
instead of:
* Maintaining depth

This is a huge contributor to:

* Early extension
* Standing up through impact
* Heel strikes
* Shanks

The trail hip should internally rotate through transition before extending and externally rotating later.

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5️⃣ Reduced X-Factor Stretch & Sequencing

Good players create:

* Separation
between:
* Pelvis
* Thorax
* Arms

If the trail side immediately spins open:

* Everything fires together too early
* Stretch-shortening cycle is reduced
* Elastic energy decreases

Result:

* Less effortless speed
* More “hard swinging”
* Reduced kinematic sequence efficiency

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6️⃣ Trail Leg Becomes Unstable

The trail leg should provide:

* Resistance
* Stability
* Force transfer

If the foot spins excessively:

* The trail knee loses structure
* Femur loses stable leverage
* Hip loses centration

This often creates:

* Loss of posture
* Excessive sway
* Poor balance

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🧠 What SHOULD Happen Instead?

In efficient players:

* Pressure shifts lead side early
* Trail hip maintains some internal rotation in transition
* Trail foot stays stable longer
* Pelvis opens progressively (not violently)
* Lead side posts up before full release

The trail foot can release naturally AFTER force has been transferred — not immediately from the top.

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Not sure which Qi4D suits your game?👀⛳

Charlie gives a quick breakdown on the Qi4D lineup — from LS to Corr, Max and Max Lite — and who each one is generally suited for.

Want to know which one really fits your swing?

Come drop by MST Golf City Square Mall and chat with Charlie 🔥

Tetlow Golf Performance Lab

EXCESSIVE LATERAL SHIFTING 🏌🏽‍♂️

❌ 1. Loss of Dynamic Balance

When the pelvis and upper body slide excessively away from the target, your Centre of Mass (CoM) moves too far outside your base of support.

This creates:

* Poor balance
* Inconsistent low point
* Difficulty returning to impact consistently

You often see players either:

* Hang back on the trail side
* Or violently lunge back toward the lead side in transition

Both are timing-dependent compensations.

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❌ 2. Harder to Rotate Efficiently

Excessive sway reduces the ability to create effective rotary forces (torque).

Instead of:
➡️ Loading into the trail hip and rotating around it

The player:
➡️ Slides over the trail leg

This limits:

* Pelvic rotation
* Thoracic rotation
* Ground force efficiency
* Stretch-shortening mechanics

A centered pivot creates much better sequencing.

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❌ 3. Pressure Shift Becomes Too Slow

Elite players shift pressure early between P3 and P4.

A huge lateral move in the backswing means:

* More distance to travel back to the lead side
* Less time to do it
* Increased reliance on timing

This often causes:

* Casting
* Over-the-top delivery
* Fat/thin strikes

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❌ 4. Poor Low Point Control

The swing bottom tends to move around excessively.

Too much trail-side sway commonly causes:

* Fat irons
* Thin strikes
* Flippy release patterns
* Hanging back through impact

Especially with irons, controlling low point is EVERYTHING.

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❌ 5. Reduced Ground Force Efficiency

Efficient players create pressure into the ground while staying relatively centered.

Excessive lateral sway:

* Pushes pressure outside the trail foot
* Reduces vertical force potential
* Makes force application inefficient

Instead of “loading,” the player is simply drifting.

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✅ What SHOULD happen?

Good players DO shift pressure in the backswing — but pressure shift is NOT the same as massive body weight sway.

Think:
➡️ “Coil and load”
NOT
➡️ “Slide and sway”