Do you sway or slide in your golf swing?
The swing characteristic known as swaying is defined as any kind of lateral motion away from the target in the backswing.
The swing characteristic known as a slide is defined as any kind of excessive motion toward the target in the downswing.
Although some great players sway and slide, it’s not optimal for the average amateur golfer who is trying to keep the club on plane. Swaying makes it very difficult to keep your head still in the backswing and your eyes on the ball. It also makes it difficult to transfer your weight during the transition from the backswing to the downswing.
It’s typically a sign of a hip mobility deficit in the trail leg (right leg for a right-handed golfer).
A slide means it’s hard for the golfer to rotate the torso around his lower body, the hip, on the lead side (left leg for a right-handed golfer). Excessive lower body movement towards the target line in the downswing makes it very difficult to get power during impact as you cannot completely rotate your torso towards the target line.
Question: How We Can Identify If You Are Likely To Sway Or Slide? Answer: With Testing.
The Body/Swing Connection for the Lower Quarter Test:
In this screen, we’re checking the body’s ability to rotate the torso around the hips. If you have any mobility issues in the trail leg (right on a right-handed golfer) it will be very difficult to keep your right legs table and rotate the torso around that hip.
So what most golfers will do is sway, stand up, or move the spine towards the target line and away from the right hip.
*Any reduction in internal rotation on the right leg can lead to an inability to rotate without losing posture on the backswing. Golfers that lack internal rotation of the right hip tend to SWAY (their hips move AWAY from the target line during the backswing). The same thing applies to the lead leg.
If you lack good rotation on the lead leg you might not be able to post on that leg in the follow-through and: slide, early extend, hang back, and not even shift weight to that left leg.
*Golfers that lack internal rotation of the left hip tend to SLIDE (their hips move toward the target line during the downswing). Lack of Internal rotation can also lead to “Reverse Spine Angle” and “Hanging Back” swing fault characteristics.
How Can We Fix It?
The first step in improving hip mobility is to do some foam rolling to improve the soft tissue around the joint. For this, we are going to use a foam roller like “The Big One” by Tiger’s Tail USA.
The second step to improving hip mobility is to stretch what you just rolled. Here are two of my favorite stretches for the hip external hip rotators.
1) 1/2 Kneeling Couch Stretch
2) The next stretch is called the Seated 90/90 Stretch
The third step to improving hip internal rotation is to incorporate some standing exercises that force the hip into internal rotation. There are many. Here are two of my favorites.
1) Supine Windshield Wipers-this exercise can be done lying on your back or in the seated 90/90 position above. You are trying to get the lower body to move with little or no upper body contribution. This helps the hips move into the internal and external rotation as they would need to in the golf swing. It helps with mobility and patterning.
2) Single Leg Stork Turns
The single-leg stork turns to require stability, balance, and mobility in the down leg. Simple hook one foot behind the opposite knee. Rotate your torso around the fixed leg. Using a mirror is helpful as you want to see the hip move, not just the knee on the opposite side. Try to do this for 30 seconds on each side.
3) Pelvic Rotation – Hip Twisters
When the legs are symmetrical it makes it more difficult to coordinate the separation between the lower body and the upper body. Start with the legs close together or touching and once mastered, move to normal golf posture. Using a mirror is helpful as you want to see the hips move, and the upper body stay still. Try to do this for 30 seconds.
Instructions: Assume mid-iron posture. Arms crossed at the shoulders. Do not move the upper body and try to rotate the lower body from the belt line and below, back and forth.
4) Lead Arm Frisbee Throw
I like to have my clients finish with the release of an implement. Using a frisbee disk is an excellent way to reinforce the new mobility you’ve gained from the above exercises and getting the lower body to lead. This can be done with a wall or a partner. It’s only natural to take a step with the lead leg to create separation between the lower body and the upper body, just like it needs to in an efficient golf swing.
Brett’s Bottom Line:
The above exercises and drills drill will help you rotate your hips without moving your body laterally! They will also help your brain understand how rotating should feel while increasing your body awareness. This in turn will help you learn the right way to move during the golf swing!
If you have any questions about how I can help your body move the way it needs to so you can play golf the way you want to… give me a call to set up a FREE strategy session.
To Longer Drives, Lower Scores, and Fewer Injuries. Brett The Golf Guy
