Sway or slide does not affect everyone, but for the golfers it does affect, the sway swing characteristic can lead to a reduction in rotational speed, stability, and power. When a golfer sways during his or her swing, they are limiting the efficiency of the swing. Fortunately, there are ways for eliminating the sway, and while it might be difficult for some to correct this swing characteristic, we will explain why it is commonly present and how to stop swaying on your swing.
When we talk about the sway swing characteristic, we are referring to any excessive lateral motion in the lower body during the backswing. Since your lower body generates so much of your swing’s power, it is essential that your lower body remains stable throughout the swing. A sway reduces the overall power and stability of your golf swing, so it is essential to correct this common mistake to reduce in-consistent contact and major power leakage.
To correct sway, it’s important to start at the bottom and work your way up. Oftentimes, the ankle is the root of swaying. Your ankle needs to be able to pronate for many daily activities, like walking. During the golf swing, if your trail side ankle cannot pronate enough, your back foot will supinate, causing your weight to get on the outside of the foot and a sway. If this is the cause of your sway, the best way to correct this swing characteristic is to work on the range of motion through exercise and fitness.
If your ankles seem to be working properly, the next area to examine is your glutes. Your glutes are responsible for much of your lower body’s stability. Your gluteus maximus and gluteus medius work together to provide that stability, and both will need to be evaluated; in order to do this, you must be able to contract each muscle independently. Bridge, bird dog, and squats and lunges will help strengthen the gluteus maximus. For the gluteus medius, side steps, duck walks, and leg lifts will work the muscle and strengthen your glutes.
Once your glutes are strengthened, continue your way up to your hips. If your hips have good range of motion, you are less likely to sway. During your swing, your trail-side hip should internally rotate approximately 45 degrees. You can increase your hip rotation in no time following a process called inhibit, lengthen and activate. Depending on what you need, we will recommend different movements to get the best results..
At AMPD Golf Fitness, we help you unleash your swing by assessing movement and building customized programs to improve movement efficiency. We also can help by working on the biomechanics of your swing to achieve the best results. If you’re ready to unleash your swing and play better golf, contact us today and get started.