Stopping Sway for Golfers

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The weather is starting to get better here in Southeastern, MA. At least for now, who knows what will come next week.

Earlier today, I was able to play nine and it was about 90 degrees outside. This is the first really hot day we have had.

The one thing that I noticed was that I was hitting the ball a lot further today. I had been playing numbers very close to where I was at the end of last year. Today, I hit a 60 degree wedge over 100 yds. I thought it was an 80 yd club.

I guess I have some new stuff to figure out.

I want to talk about another swing characteristic today called Sway. Sway occurs in the backswing and I would describe it as a more lateral than rotational movement.

Click here to learn more about Sway

When I started working with my golf coach, sway was one of the first things we worked on.

My footwork was a mess this winter. My front foot was coming off of the ground and I was rolling over my back foot. This was leading me to hit inconsistent shots.

The drills we did to work on my footwork were really helpful to having a more balanced swing.

This is where the motor learning part of the equation comes into play. I specifically have pretty good mobility and strength in the places I need it.

But I still was not putting it into the swing. This is where the golf coach’s role is so important. Without the reinforcement, the capacity to move becomes wasted.

Some of you are probably on the flip side of the equation though. Many golfers lack the strength and mobility they need to avoid swaying away from the ball.

Without the capacity to get into those positions it will be difficult to make permanent change.


Trail Hip Internal Rotation

The trail hip must be able to internally rotate to avoid swaying. A restriction can lead to that more lateral movement.

Improving internal rotation in the hip can be done in 3 stages. The first is soft tissue work

I like to make sure the hips are released and free to move before we try to mobilize them.

Second we can move them through a better range of motion.

I like this seated hip rotation drill to help get the hips moving loosely.

T Spine Mobility

The upper back or T spine also has to rotate to get into the backswing and avoid sway. This is an area that a lot of people struggle with.

Too much time spent sitting can lead to a T spine that doesn’t rotate well.

The side lying T spine rotation is purely a thoracic movement. Keep the knee on the roller and don’t force motion that isn’t there.

The spiderman with a reach is another favorite of mine because it has has the upper back rotate with the hips locked in place.


Glute Strength

The glutes are going to have a huge role in allowing more rotation that lateral movement. Strength in the glutes allows for better rotation.

It is hard for the hips to rotate when the glutes don’t provide stability for them.

Use hip thrusts and bowler squats to build glute strength that will help improve rotation.


Lateral Core Stability

Lateral core activation also provides support for hip internal rotation. Improving that stability will help with range of motion.

Use side plank variations to help improve lateral core stability.


If you are looking for more guidance on core stability exercises to help your game, get your FREE report below.

Better Core Training for Golf