Dipping the head in the backswing is when the head moves down more than it should during a swing. This is often caused by the pelvis swaying away from the target or excessive torso flexion. 

Alternate names for error

  • Head dropping
  • Head diving

Causes of dipping head in backswing

The average drop in the backswing for a PGA Tour player is roughly 1 to 2 inches. However, if you are dropping more than this during your swing, it is most likely due to a lateral sway or an excessive amount of torso flexion or side bend.

Golf Technique Deficiency

Lateral sway: Dropping your head during your backswing could be due to a lateral sway.

Too much torso flexion: Dropping your head during your backswing could be due to too much torso flexion or side bend.

Lack of core strength: Dropping your head during your backswing could be due to a lack of core strength to support your upper body.

Too much tilt: Dropping your head during your backswing could be due to trying to get too much tilt.

Weight shift: Dropping your head during your backswing could be due to shifting your weight into your toes instead of your right heel.

Drills to Fix the Issue

Head to wall drill
Trains head stability and posture by using a fixed reference point throughout the swing.

  • Set up in your normal golf stance with your forehead gently touching a wall.
  • Ensure you’re balanced and comfortable — no pressure, just light contact.
  • Begin your swing slowly, keeping the same point of contact between your head and the wall.
  • Avoid letting your head slide, lift, or push off the wall during the backswing, downswing, and follow-through.
  • Repeat until the motion feels natural and your head remains stable throughout.

🎯 Goal: Eliminate head lift and movement during the swing to ensure consistent posture and cleaner ball striking.

Shadow Drill
Uses your shadow to check body and head movement during the swing.

  • Stand with the sun behind you so your shadow falls directly over the ball.
  • Take your normal golf stance and prepare to swing.
  • Watch your shadow as you swing, especially through impact.
  • Check if your head’s shadow moves past the ball during the swing.
  • If it does, adjust and repeat the drill, focusing on keeping your head steady.
  • Practice until you can swing while keeping your head shadow still through impact.

🎯 Goal: Train head stability and reduce unnecessary movement using visual feedback from your shadow.

Lead Hip Pressure Drill
Prevents head dipping in the backswing by promoting proper rotation and stable lower body control.

  • Stand sideways near a wall and gently place a soft ball between your lead hip and the wall.
  • Cross your arms across your chest, placing your hands on your shoulders.
  • Take your normal golf stance.
  • Begin a slow backswing while maintaining light, constant pressure between your lead hip and the ball.
  • Focus on rotating your upper body — turning your back to face the wall — rather than shifting or dipping downward.
  • If the ball falls, it indicates loss of pressure and possible dipping or sway.

🎯 Goal: Eliminate head dipping in the backswing by encouraging centered rotation and consistent hip engagement.

Belt Line Rotation Drill
Promotes proper hip rotation and posture by using visual alignment as a guide.

  • Take your normal golf stance and imagine a camera positioned down the target line, behind you.
  • At address, your belt buckle should point toward the golf ball.
  • Begin your backswing while rotating your hips.
  • At the top of the backswing, your belt buckle should now point toward the imaginary camera — directly down the line.
  • This ensures you’ve turned your hips properly without sliding or dipping.
  • Repeat slowly to build awareness of correct hip movement and stability.

🎯 Goal: Train proper hip rotation and reduce head dipping by aligning belt movement with an external visual reference.

Physical Limitations Contributing to the Error

Limited hip rotation: If the hips cannot rotate adequately, the body may try to compensate by dropping the head to start the downswing. 

Poor lower back mobility: A stiff lower back can restrict the ability to turn the body properly, leading to head dipping. 

Tight thoracic spine: Limited rotation in the upper back can also hinder the swing and cause the head to dip. 

Shoulder issues: Restrictions in shoulder mobility can affect the swing plane and contribute to a dipping head. 

Leg weakness: Weak legs may not be able to properly transfer weight during the downswing, causing the upper body to compensate by dipping the head. 

Exercises to Build Movement Capacity

Cat-Cow Stretch – Improves spinal mobility and posture awareness.

Bird Dogs – Strengthens core stability and posture control.

Standing Thoracic Rotations – Helps upper body rotate without collapsing.

How to Adapt Your Swing to Physical Limitations

  • Use a shorter backswing to reduce the need to “force” rotation.
  • Flare trail foot slightly to allow more hip and torso turn.
  • Widen stance for better balance and less downward motion.

Related Swing Errors

Precursor Errors (Triggering Issues)

  • Overly crouched or slouched setup – Encourages dipping movement.
  • Improper grip pressure or tension – Can cause upper body to compress under load.

Successor Errors (Resulting Issues)

  • Casting or scooping – Poor posture ruins downswing sequence.
  • Early extension – Compensation from bad backswing posture.

Tools and Training Aids

  • Cap with hanging string/ball – Gives visual feedback if your head drops.
  • Alignment Stick Behind Head or Wall Drill – Helps maintain height.
  • Mirror Station – Allows you to see head height change in real time.