Unlock Your Golf Potential: A Step-by-Step Guide to Better Swing

Medically reviewed by Erin Pereira, PT, DPT

Golf is one of the most popular recreational sports in the U.S. with an average of 41.1 million people participating in the sport in the past year alone, according to the National Golf Foundation. Some of the reasons for its continued popularity since it was first discovered back in the 1500s, is that it’s accessible for people of all ages and a low-impact exercise for those who want to move more but may have joint concerns.

Despite these facts, though, golf can be considerably challenging. It requires skill, precision, and intense focus—particularly with your golf swing. Here's how you can improve your golf swing, take it to the next level, and reduce frustration when you are on the course.

Importance of a Good Golf Swing

A good golf game starts with a good golf swing, says Allen Conrad, BS, DC, CSCS, a doctor of chiropractic care at Montgomery County Chiropractic Center. In fact, a good swing is essential for a consistent game as well as for preventing injuries. A good golf swing also can help you hit the ball farther, more accurately, and with greater precision. It can even make you a more competitive player, increasing your love of the game itself.

“A good golf swing allows your body to be in balance and move in the correct sequence with greater dynamics, resulting in greater distance and straighter ball flight, which will benefit most golfers,” explains Glenn Deck, PGA-certified golf instructor at Newport Beach’s Pelican Hill Golf Club. “Poor golf swings are usually out of sequence and increase stress on one’s body, which will lead to inconsistent golf shots and potential injuries.”

Understanding the Golf Swing

In order to effectively execute a good golf swing, it’s important that you first understand the mechanics of a golf swing. In other words, you need to have a firm grasp of the different movements that make up the swing as well as how to put those in place. Here is an overview of the different parts of a good golf swing.

The Setup

Establishing a proper setup will go a long way toward ensuring that you’re ready to perform an optimal golf swing. The correct grip, posture, and balance points should all match your body structure and style of golf swing, notes Deck.

“If you have incorrect setup or grip, you will be making various compensations throughout your golf swing and have an inconsistent ball flight,” he says. “Your PGA teaching pro can test your setup and grip to make sure that they match your best dynamics.”

The Backswing

The backswing is the actual start of your golf swing, which begins with you extending your body backward while keeping your lead arm straight and your knees slightly bent. If you’re right-handed, your lead arm will be your left arm; if you’re left-handed, your lead arm will be your right.

“For a right-handed golfer, your right elbow will bend, as the body coils and the golf club is raised overhead, and your hips will rotate toward the right," explains Dr. Conrad. "You will slightly pause at the end of the backswing, as well. For a right-handed golfer, the club will be toward the right side of the neck at the end of the backswing.”

The Downswing

The next part of the swing is called the downswing, and it’s where the club is actually brought down to meet the ball. During the downswing, both arms should straighten out and your hips should rotate forward to accumulate force and power with your swing, explains Dr. Conrad. With the downswing, most of the power in a golf swing comes from your hip rotation, he notes.

The Swing Impact

The next part of the swing is the impact. During this part of the swing, your arms are straight, your head forms a plum line directly over the ball, and your knees should be slightly bent at impact, notes Dr. Conrad.

The Follow-Through

Last up is the follow-through, which occurs from the moment the club is swung past the ball and until the swing is finished, says Dr. Conrad. “The follow-through includes following the forward motion of the swing while aiming straight ahead, and ends with the club raised overhead of the left side of the neck with the elbows bent (for a right-handed golfer)."

Common Swing Issues

It’s actually quite difficult to master the perfect golf swing, as people run into several issues that can impede their ability to perform the swing accurately. Here are some typical mistakes people make when it comes to the golf swing and how to avoid them.

Incorrect Grip

If you don’t have the grip right, you’re set up for a poor golf swing. The grip is essential for generating power, balance, and control. Deck suggests practicing a slow-motion golf swing while trying to remain in balance in both your backswing and downswing. During this, try keeping the club on the correct swing path.

“You should be able to return the club face to a square position at impact with no manipulation of hands,” he adds.

Bending Too Much at the Spine

You may have heard of the term “athletic position." This term applies to all sports and revolves around the concept of hinging at the hips rather than bending at the spine.

“As it pertains to golf, you want your spine to remain in a neutral position and movement to occur at your hips during setup,” says Jordan Duncan, DC, a chiropractor at Silverdale Sport & Spine in Silverdale, Washington.

You can check your athletic position at home using a dowel or broomstick, he says. “While in the setup position, the dowel should contact the back of your head, your mid back, and the back of your pelvis. If it does, your spine is in a neutral posture. If it doesn’t, you are bending too much at the spine and not hinging at the hips.”

Holding the Club Too Tight

A firm grip also is important, but you don’t want your grip to be so tight that it impacts your swing. Dr. Conrad recommends that your wrists bend with proper control, especially during the downswing motion.

“If you are holding the club too tight, you may slice the ball,” he says. “Slicing the ball alters the intended direction of the swing, and will certainly frustrate the golfer.”

Swinging Too Hard

Dr. Conrad notices that many new golfers try to muscle through a golf swing. When doing so, this causes them to swing too hard.

“The golf swing requires proper mechanics," he says. "But oftentimes someone will try to swing as hard as they can, which can lead to inaccurate swings, and can then frustrate the golfer. Focusing on proper swing mechanics instead of swinging super hard will yield more consistent results.”

Exercises and Drills

If you are committed to improving your golf swing, you also can try different drills and exercises. These will strengthen you muscles and improve your mechanics. Here are some key exercises and drills that you can practice on or off the course to help improve your golf swing.

Box Squats

Box squats are a type of traditional squat that can help improve your power and force during your downswing and follow-through, says Dr. Conrad. “Most of the power comes from your hips in a golf swing. By improving hip power, you will see a more explosive send-off impact with your drives. This can be helpful for people who have trouble reaching full depth in a regular squat, or for people who want to focus on improving their strength at the bottom of the squat.”

To perform a box squat, first find a box that reaches the height of your thighs when you’re in a squatting position and grab a barbell. Set the box up behind you so that you’re facing away from it. Next, with your feet shoulder-width apart and toes pointed outward, use an overhand grip to lift the barbell. Squat down low until your thighs are about parallel to the ground and your behind is hovering over the box. Pause for a few moments and push back up to the starting position.

Hip Presses

Also known as a hip thrust, a hip press is a type of compound exercise that can be useful for preventing tight legs, specifically the hamstring muscles, notes Dr. Conrad. “When your hamstrings are tight, it will pull your hips and low back tight, which will prevent full extension during the swing, and can reduce the force in impact."

To perform a hip press, find a sturdy surface to lie on or a weight bench if you have one. While in a lying-back position, feet flat on the floor and knees bent at a 90-degree angle, place a barbell across your hips. Slowly, raise your hips off the ground so that your body creates a straight line that goes all the way from your knees to your shoulders. Pause for a few moments at the top before slowly lowering your hips back down until you reach the starting position.

Medicine Ball Throw Downs

“Just like it sounds, throwing a medicine ball forcibly down at the ground can help with your impact and follow-through,” says Dr. Conrad. “Forceful, explosive motions use the triceps muscles, which helps during elbow extension and can help improve the accuracy of your swing as well.”

To perform a medicine ball throw down, start with your feet shoulder-width apart and knees slightly bent and the medicine ball held at your chest. With your arms extended over your head and the medicine ball in between both hands, bend forward at the waist and lower the ball to meet your chest. Extend your hips and knees and reach the ball overhead, taking care not to over arch the spine. Use your core and arms to explosively throw the medicine ball down to the ground between your feet while pressing hips back and bending knees to create more power, letting the ball bounce once before you catch it.

Russian Twists

This abdominal exercise is popular for various types of training, and it can come in handy if you’re looking to improve your golf swing. It primarily targets your obliques, or the two ab muscles on either side of your midsection. It also works your rectus abdominis as well as the deep core muscles called the transverse abdominis.

“The coiling backward motion of the backswing in golf is a similar motion to a Russian twist, which makes this dynamic type of exercise motion helpful for conditioning the body to make the golf swing feel more natural to the beginner, as well as the advanced golfer,” explains Dr. Conrad. “The more comfortable the swing feels, the more consistent and second nature it will become.”

To perform a Russian twist, start by sitting on the floor with your knees bent and feet flat on the ground. Lean back in a 45-degree angle and hold a medicine ball directly in front of your chest. Next, you’ll want to twist your body side to side while keeping your core engaged. You’ll feel the burn of your ab muscles working.

Related: 7 Golf Stretches That Improve Flexibility

Tips for Consistency

Having a consistent swing will reduce the amount of frustration you feel on the course. Follow these tips for how to maintain a consistent golf swing.

Choose the Right Clubs

It’s fine if you use a friend’s clubs or a rental pair on occasion. However, Dr. Conrad recommends investing in a custom set that’s designed for your height and stature.

“Someone who is 6’5” using a set designed for a person 5'11" will suffer from an altered swing, develop bad habits, and possibly suffer from injury,” he warns. “Even investing in new grips on a second hand set that fits your size and swing will have lasting results.”

Consider Enlisting the Help of a PGA Coach

If you’re really focused on improving your golf swing, a PGA coach or golf pro can help guide you through the basics. They can assist you with everything from nailing the right grip to mastering more advanced swing mechanics.

A PGA coach can also help provide you with drills to work on at home and on the range, adds Deck. He also recommends having your PGA coach test your body mobility and stability to determine the best swing motion that fits your body.

Practice Regularly

Whether or not you work with a PGA coach, practice makes perfect when it comes to improving your golf swing. Deck suggests practicing all aspects of your golf game—putting, short game, trouble shots, irons, hybrids, woods, ball flight control, and course management skills—at least three times a week.

Take Care of Your Back

If your back gets injured, you won’t be golfing for a while, so Dr. Conrad emphasizes the importance of getting chiropractic treatments, such as massage therapy and stretching, as well as making sure you’re getting adequate rest and proper nutrition. “Chiropractic treatments focus on posture, range of motion, and proper biomechanics—all of which can reduce injury time, and improve the golf swing accuracy and consistency."

Bottom Line

Taking the time to improve your golf swing will go a long way in enhancing your skills on and off the course. You will hit the ball farther and with greater accuracy and reduce your risk of injury.

By implementing the tips and exercises provided in this article, you can take your golf game to the next level and play more competitively. In the end, this will allow you to have a more enjoyable experience on the course.

Related: Why Yoga is Beneficial for Golfers

Read the original article on Verywell Fitness.