Hip Sway in Golf Backswing

Hip sway in the golf backswing occurs when a golfer allows the right thigh to sway to the right. It can be caused by improper weight distribution and lack of hip rotation in the backswing.

These errors can be either due to swing technique issues or physical limitations.

Drills to Avoid Hip Sway in Golf Backswing

Below are video explanations and drills by PGA golf coach Kerrod & Class A PGA Professional Richard Rice.

1. Alignment Stick Across Hips Drill –
Helps you feel the proper sequence of upper and lower body rotation in the backswing to develop synchronized upper and lower body rotation in the backswing.

2. One-Foot Backswing Drill –
Trains you to maintain balance and eliminate sway during the backswing to develop synchronized upper and lower body rotation in the backswing.

Physical Limitations: Hip Sway in Backswing

Tight Hips
Restrict ability to turn trail hip properly.
– Exercises – Hip Flexor Stretches, Glute Stretches, 90/90 hip stretch.
Weak core
Makes it difficult to maintain posture and tilt under speed.
– Exercises – Plank, side plank, russian twist.

How to Adapt Your Swing to Physical Limitations

Narrow stance to reduce likelihood of sliding.
Allow lead heel to lift slightly to assist trail hip rotation.

Alternate Names for Hip Slide in Golf Backswing

Lack of Hip Stability in Backswing.
Swaying Hips in Backswing.
Excessive Lateral Hip Movement in Backswing.

Related Swing Errors

Precursor and successor errors for hip slide in golf backswing.

Precursor Errors (Triggering Issues)

Poor Setup Alignment.
Excessive Weight on Trail Foot at Address.

Successor Errors (Resulting Issues)

Early Extension.

Review by Saaniya Sharma. Hip Slide in Golf Backswing. A hip slide in the golf backswing means the hips move laterally away from the target, rather than rotating. This disrupts weight transfer and swing sequence, leading to inconsistent shots. Causes of Hip Slide in Golf Backswing. Mentioned Below are the technique related issue along with the physical limitations for the error. Incorrect Weight Distribution. Starting with too much weight on the trail leg at address can encourage a lateral slide rather than a rotational turn. Lack of Understanding Hip Rotation. Many golfers confuse a lateral weight shift with a rotational hip turn. They focus on moving the hips sideways instead of pivoting around the trail hip. Overemphasis on Weight Shift vs. Rotation. Focusing solely on shifting weight to the trail side without incorporating rotation leads to a slide. Proper weight transfer should be a by-product of rotation. Incorrect Swing Thought. Sometimes, golfers consciously try to "move" their hips laterally, thinking it creates a powerful backswing, when in reality it disrupts the swing's mechanics. Drills to Avoid Hip Slide in Golf Backswing. 1. Alignment Stick Across Hips Drill. Helps you feel the proper sequence of upper and lower body rotation in the backswing to develop synchronized upper and lower body rotation in the backswing. 2. One-Foot Backswing Drill. Trains you to maintain balance and eliminate sway during the backswing to develop synchronized upper and lower body rotation in the backswing. Physical Limitations With Exercises to Improve. Tight Hips. Restrict ability to turn trail hip properly. – Exercises. Hip Flexor Stretches, Glute Stretches, 90/90 hip stretch Weak core. Makes it difficult to maintain posture and tilt under speed. – Exercises. Plank, side plank, russian twist. How to Adapt Your Swing to Physical Limitations. Narrow stance to reduce likelihood of sliding. Allow lead heel to lift slightly to assist trail hip rotation. Focus on ribcage rotation over pelvic sway. Alternate Names for Hip Slide in Golf Backswing. Lack of Hip Stability in Backswing. Swaying Hips in Backswing. Excessive Lateral Hip Movement in Backswing. Related Swing Errors. Precursor and successor errors for hip slide in golf backswing. Precursor Errors (Triggering Issues). Poor Setup Alignment. Excessive Weight on Trail Foot at Address. Successor Errors (Resulting Issues). Hanging Back on Downswing. Early Extension. Inconsistent Low Point. Flip at Impact.

Listen