3 exercises to improve weight transfer in the golf swing

When you consistently find yourself hitting fat or thin shots, one of the biggest reasons why is weight transfer (or lack thereof).

For example, when you rely on a shot trying to help the ball in the air is giving yourself almost no chance of getting the club low on the ground. If you don’t get the low spot on the ground, you won’t make the first contact with the ball that maximizes every shot.

The goal is to roll all the way back and through, ending with your weight shifting to your front foot at kick.

Of course, every amateur golfer struggles with this—yes, even the handicapped—so you need to learn (or sharpen) your fundamentals in order to get the contact you’re looking for.

To help, touch GOLF Top 100 Teachers Tony Ruggiero, who described a scenario with three of his students who just couldn’t transfer their weight properly. So he gave them three exercises to improve their posture and weight shift, leading to better shots in the process. Check out Ruggiero’s tips below.

3 ways to improve weight transfer

“Recently, I’ve had some students who struggle to get to their main down side,” Ruggiero tells me. “Each of them was just trying to get their leading side out of the way, and all three were having trouble getting up on their leading leg and instead would fall back on their leading leg after impact.”

Here’s how Ruggiero cleaned up their swing and helped them get on their lead foot and properly rotate through the ball more efficiently.

1. Blows like a baseball pitcher

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Golf is a swing sport, so you need to feel like you’re rolling like a pitcher on the fairway leg, then push to land on the lead leg. By doing this correctly, the side of the track is released through the ball.

So how can you feel this?

First, you need to get into the foot of the path – but don’t confuse winding with twisting, because they are not the same thing. As you turn, you need to build pressure against the ground, which gives you more leverage to push off if you keep the pressure on the inside of that leg.

Students who take the twisted pressure on the outside of the foot have less to push off, which often causes them to lean to the side of the lead instead of driving over it.

In the video above, we use a resistance band and half a foam roller to help demonstrate how to load properly throughout the trail leg, providing the most power from the top.

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By pushing the trail foot into the backswing, the weight will then be transferred to the lead foot as you descend through the stroke. As a result, the lead leg will begin to rotate out of the way and clear.

In the video above, we use half of a foam roller as a wedge, which gives the player leverage to get away – again, similar to how a pitcher in baseball pushes the batter. This will help create a feel for how to shift pressure on the backstroke.

In addition to the foam half roll, we also used a resistance band and incorporated a punching motion to help feel the movement outside the trail leg in order to roll through the ball. Combining these two exercises can help you feel the new movement as your brain learns it.

3. Keep contact with the ground as you switch to your lead side

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Many amateur players reach their lead side by sliding or leaning, which, as a result, causes them to go too far off the ball and on the outside of their lead foot.

But here is a simple exercise to fix it.

After cutting a tennis ball in half, place one under the big toe of the trailing foot and the other half under the lead foot. The goal here is to feel the push of the big toe against the tennis ball as long as it can while pushing off from the trailing foot, resulting in more force to help drive the lead hip up and away from the ball. main branch road.

Then we added a workout that I learned from Dr. Scott Lynnwhere we use a resistance band and a rotary drill — which is simple and easy to do.

Simply take your golf stance, hold the band on the back of your upper legs, tie one band around the shaft and tie the other end around a cart or wall anchor (look here), and now simply return to a posted end position. It’s easy to do and creates a great feel and sensation, teaching your body a new movement.

“If you’re having trouble getting on your lead foot or feel like you’re losing speed through the ball, these exercises and drills can help,” adds Ruggiero. “They can give you a feel for playing and provide a way to learn a new move much faster.”

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