Reducing Slide in the Golf Swing

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There are a lot of ways in which the golf swing can be affected by the way you move.

This is not the easiest thing in the world to decipher and work on. It usually takes some input on a few sides.

A fitness and golf pro working together can usually get to the bottom of these things but I am not sure enough golfers see both.

Golf pros can work on mechanics that affect the swing. There could be something technical that needs to be addressed to improve the swing. This is something that a fitness pro should never be doing.

Sometimes it lies in the movement in the individual which is where the fitness pro fits in. A golf pro may exhaust their options on their coaching but the golfer needs more hip mobility. This partnership works both ways and is the best strategy.

One of the more common swing characteristics is slide.

A good video demo of it can be found here from TPI. 

Slide can cause a number of issues with the golf ball. I would defer to the golf pro to go further into that.

What Can Cause Slide? 

Slide can occur from a number of reasons. From a fitness perspective, slide can be due to a lack of ankle mobility, knee stability, hip mobility, or core stability.

From a swing view I can only infer that club path plays a big role in slide. That is for a golf pro to determine with you.

Reducing Slide

Slide can really lie in 4 different joints that may work independently but often together.

The ankles are a mobile joint and therefore need to be able to move freely. The shin will rotate in the downswing and the ankle must be mobile enough to allow for that to happen.

I like using the wall to work on ankle mobility. We can go forward, backwards, and side to side while keeping the heel flat on the ground.

Golfers must have good knee stability to post on the front foot on the downswing. A lack of knee stability will cause more lateral movement which will lead to slide.

The best way to improve knee stability is to work on single leg strength. A more advanced but really good exercise is a reverse lunge to step up.

Moving up to the hip joint we have yet another mobile joint. The front hip needs to internally rotate as the trail hip externally rotates in the downswing. A lack of hip rotation can lead to sliding forward instead of rotating onto the front foot.

To improve hip rotation I like to first release the hips and then mobilize them. The following two videos show a good way to do that.

Core stability is important for allowing the hips to be mobile. Just like any joint, when one does not do its job the other one must make up for it. When the core is weak it lacks stability. This means the hips must create some of that stability. As we just saw we want the hips to be mobile, not stable.

Core stability is needed to unlock the hips.

Thread the needle is a good exercise for lateral core activation. This will help improve hip internal rotation, increasing the ability of the front hip to rotate and not slide.

The plate deadbug is another good exercise to work on the anterior core. This is also going to help with pelvic control but that will be another post.

The key to reducing slide is to have the right mobility and stability where you need. Unstable knees can lock up the ankles just as every joint acts on the ones above and below it.

The goal is to figure out which ones you need to work on and then move them into the swing.

If you are looking for some additional core exercises check out the FREE report below.

Better Core Training for Golf