Weight on the Balls of the Feet

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There are numerous problems with this old swing myth that you should setup on the balls of the feet. We address some of the potential dangers and pitfalls in this video.

  • Stand up straight and put your weight over your ankles
  • Keep your weight there as you bend over into posture
  • Only a slight knee bend is required at setup
  • Feel the glutes engaged at setup, not the quads


Have you seen that guy on the range before? Or maybe you've been that guy, the guy that swings and falls forward every time.

Most times the golfer that does this is really just a victim of bad information.

And that information starts at setup.

If you want to have a powerful golf swing, you have to be set up correctly, or you're always going to be fighting yourself and never be able to play to your true potential.

And one of the biggest fallacies out there in golf instruction today is that you should set up on the balls of your feet.

Raise your hand if you've heard that before.

Almost everybody has, and it's still commonly taught.

And it's one of the most detrimental things that you can do to your setup, because it's not only going to cost you power, but it's going to put you at risk for injury.

Let's talk about why that is.

If you look at my body from straight down the line, your body's engineered, if you drop this line down from the center of your ear hole, it would go through the center of your shoulder socket, center of your hip, back of your knee, and center of your ankle.

That is the way your body's engineered to bear load the force of gravity.

When you set up to a golf ball, you want to align yourself in much the same way as you can with the way your body's designed to bear load, because it's the most stable place for your body to be.

But of course, we have all these angles when we hinge from our hips and our knees and all of this stuff, and so that changes.

We can't just set up in a straight line.

So how do we need to set up for balance and for stability and for power? And that is what I'm going to talk about.

As I was talking about from straight on, I said the line goes through the back of your knee and the center of your ankle.

It doesn't go through the ball of your foot.

If you're set up with the weight on the ball of your foot, and if you're watching this video, I want you to stand up and do this now.

Just rock forward gently till your heels starts to come up and go back.

And as you're doing this back and forth, I want you to settle to where you feel perfectly balanced, where you could stay there all day.

You don't feel any stress in your feet.

You're just here totally relaxed.

You should, if everything is in alignment, feel that your weight goes right through the center of your ankle and right up to the middle of your foot.

That's where your body's designed to bear load.

When you set up to a golf ball, you want your weight in the exact same spot.

If you set up on the ball of your foot, as you saw, as I did there, and I swung and I fell forward, I've got all of this force of the club trying to pull me that direction.

Why on earth would I want to set up in a way that's going to make it easier for me to fall forward? Well, that doesn't make any sense at all.

I've got all of this force going this way.

My body is moving this way to keep me balanced, to counterbalance the force of the club going that way.

My weight's going to go back onto my ankles.

When I set up, I want to start there.

Now, you're going to say, well, what about a lot of tour players? They seem to set up on the balls of their feet.

Why do they do that? It's a good question.

They set up on the balls of their feet for the exact same reason you probably do.

They were taught that by misinformed instructors who don't understand how to protect the joints and how to set up powerfully.

It's just an old adage in golf that needs to die quickly because setting up on the balls of your feet.

Adam Scott is a great example of a tour pro that does that.

He's way out on the balls of his feet.

He's been taught that his whole life.

Look where he is at impact.

I guarantee you he's not back on the balls of his feet.

At impact, he gets it back over his ankle, just like every other tour pro who sets up on the balls of their feet.

One of the reasons people are taught this is that it's an athletic position.

It's a dynamic position.

You want to be like a shortstop.

Well, shortstop is a great analogy for a lot of things in life.

Golf is not one of them.

If you're a shortstop, what is your job description? Well, if you're going to be a shortstop, your job description is you need to be able to move in any direction at a moment's notice as quickly as humanly possible.

What direction are you going to move? You don't know.

That's part of the anticipation why you need to be on the balls of your feet because you've got to be able to quickly react and move in any direction.

In golf, where are you trying to go? You're not trying to go anywhere.

In fact, you're trying to do the exact opposite.

You're trying to stay centered and be anchored to the ground.

Your job description and the shortstop for the New York Yankees are the exact opposites.

So setting up like a shortstop or a basketball player has nothing to do with golf.

So if somebody tells you to set up like a basketball player, ask them, Why would you want me to do that? When I'm trying to hit a ball that's not moving and I'm trying to not move so I can be as accurate as humanly possible.

So for that matter alone, it doesn't make any sense to set up on the balls of your feet.

But also, the most important reason is injury prevention.

Because when you set up on the balls of your feet and you move forward onto the ball of your foot at impact, when you're posting up, all of that stress and load is going right onto your knee joint.

Your knee is not designed to pivot and rotate back and forth in the way that you need to in a golf swing.

I can do this on my hip socket.

It's designed to bear load and rotate just like this.

In order to put my primary balancing joint as my hip, my weight needs to come back onto my ankle.

If it's on the ball of my foot and you can feel this again for yourself, my primary balancing joint is now my knee and my quad is activated and I can try to pivot on my knee which doesn't feel very good.

As soon as I straighten my leg, go back to my ankle, look at this.

I can pivot free all day long, pain free, no problem.

That's why one of the reasons I harp on my students all the time when they get into impact and their their left knee is still kind of bent like this, straighten it up, get your weight back over your hip and then your glutes can engage, which are far more powerful for stabilizing your pelvis, protecting your knee and getting into a proper impact position.

So how do you get set up correctly and get your weight back over the center of your ankle is really quite simple.

As you hinge forward from your hip socket, like I talk in the setup video, your knees are going to be straight as you do this to get your, your upper torso hinged forward.

And once you're hinged forward and you have axis tilt, just slightly relax your knees.

A lot of times what I see is guys set up like this.

Now I've gone back and activated my quads and I'm back in the same boat.

Now technically my weight is over my ankle, but as soon as I come down to impact, I'm going to stand up and the tendency is going to be for me to stand up onto the balls of my feet.

So you just need to slightly relax your knees so that the back of your knee is right over the center of your ankle to the middle of your foot.

You don't want to be way back on your heel.

That's off balance in the other direction, but you definitely don't want to be forward.

You want to think about if I was going to come up and push you from any direction that it wouldn't change.

If I came up and pushed you from your chest, you wouldn't easily fall backwards.

I pushed you from behind.

You wouldn't easily fall forward.

That's balance.

And that's how you need to be set up to a golf ball for a powerful setup position and to get into a powerful impact.

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Robert
Craig…still struggling with early extension. I have noticed during my downswing my weight moves to the ball of my left foot. Should my weight move to my left ankle and could this help my early extension and coming out of my posture?
March 28, 2023
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Craig (Certified RST Instructor)
Hello Robert. In transition the weight will move towards the ball of the lead foot and then back towards the heel during post. However, you may be doing a closed hip slide if excessive.
March 28, 2023
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Jens
I just started playing golf this summer and got myself a starting kit from my local sports shop. Setting up like this just relaxing my legs work well for my longer irons an driver, but for my shorter irons and wedges i cant get a good lie on the golfclub this way. Should i then tilt more forward or bend my legs more or a combination of both or somethin completely different? Are my shorter irons poorly adapted for me if i have this issue?
December 4, 2018
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Craig (Certified RST Instructor)
Hello Jens. The weight should stay balanced over the ankle joints with all your clubs. However, you might notice with the shorter club you need to hinge forward more to reach the ground. Allow your butt to drop back a little more to facilitate more hinge from the hips keeping the weight balanced properly. Hinging From the Hips Video.
December 4, 2018
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Jens
That seems logical . Another question i've gotten theough watching the setup series regards my shoulders. Are they allowed to move forward the same way they would as when i am standing straight stretching my arm forward to reach for something straight forward or should i intentionally keep my shoulder back so that it maintains completely linear with the rest of the body? Reason i am asking is because i find it difficult to keep my arms straight while pinching the shoulders to the position i have them while standing tall.
December 4, 2018
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Craig (Certified RST Instructor)
Hello Jens. You need to retain some connection to you core/box. The shoulders should be protracted at setup, nor retracted to the point you can't reach proper positioning. Sounds like you are depressing them down too much in your setup which is causing the restriction. Do the shoulder shrug motion in the Connecting to Your Core Video. Let the shoulders relax so they may engage versus depressing them too hard.
December 4, 2018
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Andrew
My data set is small - so small that it's more anecdote than data - but I saw this video in my email sometime in the past week or two and tried to commit its premise to memory. I played today, and I can say without fear of exaggeration that WHEN I remembered to make sure at address my weight was more located in my heels than my toes, I hit beautiful shots. On 18 in particular I hit a gorgeous drive, slight draw (which I cannot do on command), left side of fairway, then a stellar 8-iron from 151 to about 12 feet. Both times I paid special attention to not having my weight too far forward, and both times I was in perfect balance at the finish (other times today I did the classic "fall forward" because I forgot this lesson). Anyway, I just wanted to share my experience with this particular principle, and how well it works for me. Now I just need to groove it in my brain, to remember it enough, so that it's eventually grooved in my subconscious. Thanks Chuck and thanks to the entire gang. This one's a keeper. Andrew
June 26, 2018
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Andrew
I should've said "...located more *toward* my heels than my toes" rather than "in" my heels. I wasn't *on* my heels per se. But the sensation was definitely *away* from my toes, which I never knew was, at least in part, responsible for my off-balance finishes, which have always frustrated me.
June 26, 2018
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Carver
This video is an oldie but a goodie. In my efforts to stay back and not move my weight to my toes on the downswing I have stayed too far back in my heels and lost swing speed. Practiced with weight centered on ankle joints and BIG difference. Question somewhat related...I have been able to reduce my in to out path as measured on TM from 5-6 deg to .5-1.5 deg and weight on the ankles helped me shift better also. But my driver path is in-out 5-6 deg still. Assuming my weight shift etc is the same, is it possible my driver shaft is too stiff and that hinders my path ? Going to get re-fit but your comments welcome. Thanks for the vid.
February 3, 2018
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Craig (Certified RST Instructor)
Hello Carver. You could have an issue with the club and stiffness. But, for better players I typically see this because of over driving the hips too soon leading to a stuck/under plane path.
February 3, 2018
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Dean
What do you think about the (Balance Rod) sold at golf around the world.
December 26, 2017
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Craig (Certified RST Instructor)
Hello Dean. I've never used one. Will have to research it.
December 27, 2017
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Dean
Thank you, I own one and it seemed to help with balance. It’s nice to know you will look into it.
December 27, 2017
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Wayne
I don't want to sound too detailed, but I want to make sure I get this right. Chuck uses the term 'over your ankles' and 'on your heels'. Are they meant to be the same in this video? Are they the same place? This is very important to me as I'm one of those who was always told to have weight on the balls of my feet. Thanks.
May 8, 2017
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Craig (Certified RST Instructor)
Hello Wayne. The goal is to stay centered over the ankle joint and not too far back on the heel.
May 8, 2017
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Wayne
Thanks for the clarification!
May 8, 2017
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JODY
I'm 6'4" and have always struggled with proper posture. Following the logic in the video, I feel much more powerful and stable, however; I feel like I'm bending from knees more and not straight up. Is this okay? Also, I feel as if I'm sitting down with the emphasis of the weight on back of my legs by buttox region - is that what I should be feeling? Thanks
March 11, 2017
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Craig (Certified RST Instructor)
Hello Jody. You should feel balanced and with some glute engagement. You can go back too far where the weight/butt is sitting back too much. If you have a little more knee bend and the weight is centered over the ankles. Then, you should be okay. Check your distance from the ball though to make sure everything is on par. How Far to Stand from the Golf Ball Video.
March 12, 2017
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Steve
Hi Craig ive noticed that on my follow through my weight is either on my toes of my left foot or if I do keep my weight on my left heel my foot spins out to point down the line. Any thoughts on whats going on here and how to keepthat left foot from spinning out. Thanks Steve Batty
February 9, 2017
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Craig (Certified RST Instructor)
Hello Steve. It could be there isn't enough weight planted on the lead side when releasing. Or, when you are planting the weight you are going too far back on the heel versus staying balanced over the ankle joint causing the spin. If you are getting out on the toes that's probably upper half trail push through the release.
February 9, 2017
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Jati
The title of this video is perhaps a little bit misleading? Should it be "off the balls of the feet"?
January 6, 2017
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Craig (Certified RST Instructor)
Hello Jati. I see why the title could be misleading. The key is not to have the weight on the balls of the feet. The title is more saying this is the discussion topic.
January 7, 2017
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gary
Could you elaborate more on moving the weight back and forth between the ankles?
April 2, 2016
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Craig (Certified RST Instructor)
Hello Gary. Elaborate on what happens throughout the swing? Or, how to find at setup? Throughout the swing use the Perfect Impact Part 2 and the Perfecting Lower Body Stability Video. For setup the Finding True Balance Video.
April 2, 2016
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w
Just one more follow up. When you squat does the weight stay on the heels through that entire motion or does it go to the left knee and then rotate to the heel? Thanks. Gerrie
March 21, 2016
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Craig (Certified RST Instructor)
Hello Gerrie. When you squat the weight should be staying centered over the ankle joints. The lead knee externally rotating moves it to a stacked position, but doesn't pull the weight or act as the only load bearer. Take a look at Weight Shift Video Part 1.
March 21, 2016
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w
Hi Chuck. I've had 2 left knee cartelidge operations, and I think the pivoting on the left knee is the culprit. I understand the concept of being on the heels. The continued problem I have is that when I "squat" I am engaging the left knee again and I can't seem to get to the left glute. Also, when I bend the knee, it seems to bend forward thus getting my whole body ahead of the ball. When I do the throwing motion, lifting the left leg up and landing on it, it seems natural. Because the golf swing doesn't lift up the left leg, the shift over to the left seems less defined. Any thoughts I can implement on the range about using the knee flex that comes with the squat, how much flex in the left knee, and than transitioning the weight off the knee and back over to the left heel and therefore the glute. Thanks so much. Gerrie
March 21, 2016
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Craig (Certified RST Instructor)
Hello Gerrie. Take a look at Should You Splay Your Feet at Setup. A couple of tests for you to check the proper foot position. Secondly, take a look at Preventing Hip Pain. I want to make sure you learn how to pull the weight over versus trying to solely rely on the knee for sitting and weight placement. You can maintain a little flexion, but don't feel you have to add more or excessive flexion to get the weight. I'm more tuned in to you getting weight transfer than a big squat. You can still have glute engagement without lowering yourself too much.
March 21, 2016
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michael
Chuck when your demonstrating your weight on your ankles it looks like your weight is centered in the middle of your heels is there any weight in your arch in front of your heel and if so what percentage would you say it is? Thanks for taking my question. Mike Callaway . mcallaway@swingtek.com
February 15, 2016
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Chris (Certified RST Instructor)
Hey Mike, His weight is position in true anatomic balance. Or as close to it as possible. If you take a look at the understanding true balance video, he will show you how to determine where the weight it positioned in the foot at address. Check that out and see if it helps better answer your question.
February 17, 2016
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Garrett
Is it fair to say that in your setup you would like your shin bones vertical? Also, do we want to be able to slightly pick our toes up at address in the setup and should we be able to at all of the backswing checkpoints too?
August 24, 2015
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Craig (Certified RST Instructor)
Hello Garrett. They should be roughly vertical. You should be able to pick up or wiggle the toes. The will help with a little stabilization in the backswing, but not any load bearing.
August 24, 2015
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Mario
One quick follow up. I was drawing the ball with all my irons but still slicing or pulling hard left with my driver. Any thoughts as to why that might be?
March 29, 2015
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Patrick (Certified RST Instructor)
It's best to see both swings on video to know for sure. That said, it sounds like you are spinning the shoulders open from the top with the driver, causing a more out-to-in swing path. If the face is square, you will hit a pull. If the face is open with that same path, a slice will result.
March 29, 2015
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Mario
Thank you. That's an issue I've had in the past. Are there any videos you would recommend?
March 30, 2015
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Patrick (Certified RST Instructor)
Again, it's best if we see your motion on video. Under the assumption that spinning your shoulders is the problem, the "move 3 downswing" video is good, as well as last week's video by Chris Tyler talking about Matt Every's downswing sequence. Another video to check out would be Chris also talking about Bill Haas's swing. You can find both videos under the "Tour Pros" video section or "latest videos".
March 30, 2015
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Mario
No single video had on a greater impact on my swing than this one. By getting my weight at address and throughout the swing off the balls of my feet onto my ankles, my inconsistent fade/slice instantly became a small draw. My entire golfing life I was told by everyone to be on the balls of my feet. How could everyone have been so wrong. Thank you for setting it straight.
March 28, 2015
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Craig (Certified RST Instructor)
Hello Mario. Thanks for the post! Happy to hear you are improving.
March 28, 2015
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Seth
Is there a video that shows how far from the ball to stand? I had an issue "falling forward" in my swing and I'm not sure it is a weight shift issue or I'm standing too far from the ball.
March 13, 2015
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Steven (Certified RST Instructor)
Seth, there is a video called "Problems caused by poor ball position" in the advanced setup portion on the webiste. if anything else send in a video for a swing review and that way an instructor can really give you the information based on your swing. But the video that talks about how far to stand away is the video i mentioned above...Check it out. Steven
March 14, 2015
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Seth
Ok. Thanks.
March 14, 2015
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Ken
Love it! "Activating the glutes." I've been going through the setup videos again today as a refresher for this year, and this is the second time I've heard this phrase. I think I might've found the source and context from which Tiger so eloquently spoke! This video library holds so much value, it's amazing. Just imagine the frustration, cost and wasted time of going to see a pro "live" and paying him/her to go over everything you learned last year because you're afraid that you forgot something important. I love the fact that, since I started from the beginning and went through all the steps from setup through to follow through, I have the real fundamentals of the golf swing built into my mind and body. I can work on any part of it separately, but with RST it all eventually becomes (hopefully) a smooth, flowing swing, from address to finish. Thanks Chuck & RST!
February 18, 2015
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Craig (Certified RST Instructor)
Hello Ken. Chuck and Co. appreciate the post and compliments. We strive to provide the best content available. Always here to help. (Side Note). After Tiger's comments a few weeks ago. I had friends and students contacting me from all over the country saying they knew we were already ahead of the curve with "activating the glutes".
February 18, 2015
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David
I think a good (albeit exaggerated) analogy you could use about other sports people countering the pulling effect of centrifugal force of a swinging action, is the sport of Hammer Throwing or Discus Throwing in the olympics. Those people are literally right back on their heels as they swing around to get maximum force out through their hands and could never do those swings on the balls of their feet. In a small way the straightening of the left leg by pressing down with the left heel/ankle as the right arm straightens through release is similar. It transfers maximum force out through the ball.
February 3, 2015
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Craig (Certified RST Instructor)
Hello David. Thanks for the analogy. This will be helpful for other members to relate why it is more efficient and powerful!
February 17, 2015
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Donal
I'm convinced these videos and the swing analyses will save my game! One question, if I draw a vertical line to the ground from my patella it hits my distal toes. I have my weight very much on my toes and have a tendency to fall forward in the downswing. Could you clarify where this line should hit as a reference point if weight on the ankles, thanks
December 21, 2014
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Craig (Certified RST Instructor)
Use a different reference point. Draw a vertical line from the back of the knee through the center of the ankle joint. If the line moves away from the back of your knee. The weight is typically falling towards the toes.
December 21, 2014
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Christian
This clarified some myths. You see pictures of lady tour players all the time on their toes at impact. Real power is to be over your joints and rotating with your hips.
December 8, 2014
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Craig (Certified RST Instructor)
Happy to help Christian. Glad you are enjoying the material.
December 8, 2014
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earl
when will I get my video returned?
September 10, 2014
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Craig (Certified RST Instructor)
Hello Earl. I responded down below.
September 10, 2014
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earl
I sent a video sun and have not had a responce. Can you help
September 10, 2014
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Craig (Certified RST Instructor)
Hello Earl. I just checked the swing review board and your name wasn't listed. The review has either already been completed or didn't upload properly. Please use the Contact Us link at the bottom of this page and notify Customer Support. They will be happy to assist you.
September 10, 2014
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Michael
Thank you for the best and most comprehensive golf instruction I have ever seen. I have not seen any of the videos directed on your recommendations on teeing up the ball for various clubs from PW to driver. Are there any? Thank you
August 3, 2014
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Craig (Certified RST Instructor)
Thanks Michael. In regards to tee height. Chuck tends to tee everything fairly low. If you get too high. You will make compensations to catch more on an up swing. That's ok for max out driver, but not everyday stock shot. Low with the irons and about mid with the woods should optimize the strike for you.
August 4, 2014

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