Nina Caldwell
Swaying in golf refers to excessive lateral movement in the lower body, which can cause timing issues and a loss of balance. While some sway is necessary to create speed, too much can negatively affect your swing and cause decreased accuracy and distance. To stop swaying, golfers can try rotating their trail foot open at setup, applying pressure into the ground with their trail foot, and maintaining proper balance and stability by keeping their weight evenly distributed on both feet. Drills such as using an alignment stick or a weighted club can also help improve stability and prevent swaying.
| Characteristics | Values |
|---|---|
| Swaying in golf | Excessive lateral movement with the lower body |
| Swaying can be caused by | Limited hip mobility in the trail hip |
| Swaying can cause | Timing issues, loss of balance and stability, decreased accuracy and distance, discomfort and potential injury |
| How to stop swaying | Rotate your trail foot (right foot for right-handers) open slightly at setup, apply pressure to the ground with your trail foot, maintain good posture and balance, keep your weight evenly distributed on both feet, turn both feet outward slightly, focus on turning your hips and shoulders fully, use a weighted club or incorporate balance training exercises into your routine |
| Drills to stop swaying | Place a golf ball under your right foot so you can feel the sway, put an alignment stick over the ball so you can see your head moving, stand facing a wall and put your head on the wall and rotate your shoulders as you would during your swing, attach an alignment stick to your club, make small practice swings, feel lead wrist flexion, hold the finish short |
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What You'll Learn
Keep your head still
While it is impossible to have zero head movement during a golf swing, keeping your head as still as possible is important to avoid swaying. Swaying is the lateral movement of the body during a golf swing, which causes a loss of balance and stability. It happens when the body moves away from the target line, resulting in an incorrect weight shift.
To avoid swaying, you must maintain balance and stability throughout the swing. Keep your body aligned with the target line and distribute your weight evenly on both feet. During the swing, concentrate on transferring your weight from your back foot to your front foot in a smooth, gradual motion.
One way to improve your balance is to use a weighted club or incorporate balance training exercises into your routine. You can also try placing a golf ball under your right foot during practice to feel the sway and stop it. Another method is to use an alignment stick or rod—place it vertically just outside your trail hip and try to avoid making contact with it during your swing.
By focusing on keeping your head and body still, you can improve your overall performance and reach your full potential on the course.
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Rotate, don't slide
While swaying is one of the four ways to create speed in a golf swing, it is important to note that excessive swaying can negatively affect your performance. Swaying in the golf swing refers to excessive lateral movement with the lower body, which can cause timing issues and a loss of balance and stability. This happens when the body moves away from the target line, causing an incorrect weight shift.
To stop swaying, focus on rotating your trail foot (right foot for right-handers) open slightly at setup. This will allow you to rotate into your trail hip more easily and facilitate a better rotation in your backswing. Instead of letting your hips slide away from the target, focus on applying pressure into the ground with your trail foot as you take the club back. This will make it easier to keep your hips from sliding and may also help you generate more power in your swing.
Additionally, you can improve your pressure shift by applying force to the ground with your trail foot in the backswing. Place an alignment rod or stick vertically just outside your trail hip and try to avoid making contact with it during your swing. This will help you maintain proper balance and stability throughout your swing.
Another simple drill to stop swaying is to turn both feet outward slightly. This opens up your hips and increases your available range of motion. Drop your trail foot back slightly to close your stance and "pre-set" a deeper backswing turn. Allow your knees to flex and focus on turning your hips and shoulders fully. These adjustments will make it easier to complete a full backswing and improve your overall performance.
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Avoid excessive lateral movement
Swaying in the golf swing refers to excessive lateral movement with the lower body and can cause timing issues. It happens when the body moves away from the target line, causing an incorrect weight shift. To avoid excessive lateral movement, you can try the following:
Maintain balance and stability
Keep your weight evenly distributed on both feet and maintain good posture throughout the swing. Focus on transferring your weight from your back foot to your front foot in a smooth, gradual motion.
Improve your pressure shift
Apply force to the ground with your trail foot in the backswing. This will help you keep your hips from sliding. You may also find it easier to generate power in your golf swing.
Use an alignment stick or rod
Place an alignment stick or rod vertically just outside your trail hip and try to avoid making contact with it during your swing. This will help you maintain proper form and prevent excessive lateral movement.
Focus on rotation, not sliding
While some sway is necessary in a golf swing, excessive lateral movement can be detrimental. Focus on rotating your hips and shoulders instead of sliding your hips away from the target. This will help you maintain a solid turn at the top of your swing and improve your overall performance.
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Improve balance and stability
Swaying in golf is generally defined as excessive lateral movement with the lower body. While some sway is necessary, excessive swaying can cause timing issues and inconsistencies in your swing. To improve your balance and stability, and reduce swaying, you can try the following:
Maintain Good Posture and Balance
Keep your weight evenly distributed on both feet and maintain good posture throughout your swing. Focus on transferring your weight smoothly and gradually from your back foot to your front foot.
Improve Your Pressure Shift
Apply force to the ground with your trail foot in the backswing. This will help you keep your hips from sliding and make it easier to generate power in your swing.
Use an Alignment Stick or Rod
Place an alignment stick or rod vertically just outside your trail hip and practice your swing without making contact with it. This will help you maintain proper body alignment and prevent excessive lateral movement.
Practice Drills
Try the "Motorcycle Drill", a feel-based drill that teaches you to square the clubface and eliminate the need for compensations in the downswing. You can also try the drill suggested by Golf Top 100 Teacher Kevin Sprecher: focus on a solid turn to the top, followed by a shift of your weight onto the front side as you transition into the downswing toward impact.
Small Setup Changes
Make small adjustments to your stance and body position, such as turning both feet outward slightly to open the hips and increase your range of motion, or dropping your trail foot back slightly to close your stance and pre-set a deeper backswing turn. Allow your knees to flex naturally during the swing.
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Practice drills
Using Alignment Sticks
Place an alignment stick in the ground around an inch outside your right hip (for right-handed golfers). As you move into your backswing, focus on turning your right hip back and inwards, creating more space between it and the stick. This will help you understand the correct movement and provide instant feedback if you sway too much.
The Mirror Drill
Stand in front of a mirror with a pressure plate under your feet. Practice your swing slowly, watching yourself in the mirror. Keep your head and upper body steady, avoiding any lateral movement. Focus on tipping the pressure plate to your trail side (right for right-handed golfers) without swaying. Repeat this drill to improve your balance and stability.
The Imaginary Golf Ball Drill
This drill can be done anywhere. Simply fold your arms across your chest and address an imaginary golf ball. Take practice swings, focusing on the turn of your shoulders and hips. This drill helps you notice the rotation of your hips and shoulders around your spine, instead of swaying.
The Golf Ball Drill
Address a golf ball and have a friend stand outside of the ball, facing you. Ask your friend to hold their golf club with the grip end touching your back ear. Hit some golf balls without pushing the club. If you sway, you'll touch the club. This drill helps you focus on maintaining a stable upper body during your swing.
The Motorcycle Drill
Make a swing and hit the ball, then immediately stop the club after impact. Avoid letting the club flip past your hands. Focus on crisp contact and a quick stop, similar to a punch shot. This drill teaches you to square the clubface and eliminate compensations in the downswing.
The Alignment Stick Drill
Attach an alignment stick to your club, placing it along the lead side of the shaft. Grip the stick and club together. Set up with the stick touching your lead side and make small practice swings, keeping the stick away from your body by pushing the handle forward through impact. This drill helps you maintain a proper wrist position and clubface control.
Remember, these drills aim to improve your stability, balance, and body rotation while reducing excessive lateral movement.
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Frequently asked questions
Swaying in golf refers to excessive lateral movement in the lower body, which can cause timing issues and a loss of balance.
Swaying can cause a loss of stability, leading to decreased accuracy and distance in your shots. It can also result in discomfort and potential injury.
You can use a golf ball or an alignment stick to check for excessive swaying. Place the ball or stick so that it will be knocked if you sway too much, and adjust your swing until you can swing without knocking it over.
You can improve your stability by using a weighted club or incorporating balance training exercises into your routine. During your swing, maintain good posture, keep your weight evenly distributed on both feet, and focus on rotating your hips rather than sliding them.
