Swing Faults and fixes: Sway

Sway is one of the most common swing flaws. It occurs in the backswing when the lower body moves laterally and the right hip (in a right handed golfer) moves to the right of the right foot. This shifts all the weight to the right side, making it challenging to transition to the proper downswing phase.

Physically, sway is caused by an inability to internally rotate the hips due to a lack of flexibility as well as a lack of strength in the gluts. Poor strength inhibits control of the hips and depletes power and distance. Golf professionals often refer to the “X-factor” as an optimal hip rotation at 45 degrees while the shoulders rotate to a 90 degree angle.

Physical factors effecting sway:

• Flexibility and strength in the hips.
• Hip adduction (inner thigh) and abduction (outer thigh) mobility
• Internal and external rotators of the hips
• Lack of strength in the gluts
• Lack of flexibility in the psoas
• Let’s get started!

Hip lifts: Par level

Bend the right knee, placing the right foot next to the left knee. Inhale deeply and on the exhalation slightly lift the right hip. Inhale and return to the starting position. On the next exhalation, lift the hips higher. Move slowly and breathe deeply. Switch sides.

Modified lunge pose against the wall: All levels

Begin on all fours and place the top of the left foot against the wall. (For a more challenging position place the foot on the GolfGym balance ball) Inhale deeply and on the exhale press the top of the foot into the wall while you press your hip towards the floor. Inhale and release the stretch exhale and repeat. Continue for five to ten reps and switch sides.

Double pigeon pose: Birdie

Place the left leg forward, the right leg back and bend both knees at a 90 degree angle. Press the hips towards the front foot and feel the stretch in the hips.

Eagle level: For a deeper stretch begin to fold the body over the front leg. Hold for five deep breaths and switch sides.

Bridge pose on the ball: All levels

Place both feet, hip width apart on the GolfGym balance ball. (Par level: Place feet flat on the floor, heels placed close to the gluts) Inhale, drawing the navel towards the spine, exhale and lift the hips. Focus on the power in the gluts. Inhale and bring the hips down, exhale and lift again. Repeat ten times.