Many golfers struggle to get the timing right between their upper and lower body during the downswing. The hips, in particular, play a critical role in generating power, sequencing the swing, and delivering a solid strike. In this post, we’ll explore what it truly means for the hips to lead in the downswing, why many miss out on this, and specific drills you can use to ingrain the proper movement.
Understanding The Role of the Hips and Sequencing
The key to letting your hips lead in the downswing lies in sequencing—how and when your hips move relative to your arms. When your arms begin the downswing before your hips rotate, your body tends to get “stuck,” losing the leverage and speed generated by a properly initiated lower-body motion.
Letting the hips initiate motion creates a natural reverse‐C like torque or stretch between the lower and upper body—much like when you throw a ball, swing a tennis racket, or bat a baseball.
This sequence—hips first, arms following—not only boosts power but also encourages more consistent foot pressure and weight shift, particularly toward the lead side, which helps with solid contact and lower‐body stability.
For more on how to start the downswing, click here.
The Downswing Drill: Arms Back, Shift Forward
To put this into practice, here’s a simple drill that reinforces leading with the hips and delaying the arms from JT Thomast:
- Start Position: Swing the club back until your lead arm is parallel (or even lower) to the ground.
- Create Feel: As you begin to pull your arms back (or “trail”), simultaneously begin shifting your hips forward and toward the target.
- Pause & Sense: Pause at that lead‐arm‐parallel position to feel the torque or stretch between body and arms. Focus on weight shifting into your lead foot.
- Slow to Full Motion: Start slow without a ball, then add in the full swing once you feel the timing—hips moving into downswing before or as arms start their motion.
- Build Up: Increase swing length and speed gradually, retaining the sensation of hip lead.
This drill helps your body “see” the correct timing without becoming overwhelmed by speed or the complexity of a full swing.
Tips, Common Struggles, and Example of Pro Form
- Many golfers try to swing arms and hips together, which often leaves the hips slightly behind. The goal is not to rigidly force the hips first, but to create a natural race where the hips start just a bit earlier.
- As the hips begin to move, feel increased pressure in your lead foot (left foot for right‐handed players) and a bit of loading in the trail leg.
- If you’ve played other sports—throwing, tennis, pickleball—you already have instincts or memories of how to lead with your hips. That familiar feel can be transferred.
Leading with your hips in the downswing isn’t about brute forcing motion—it’s about tuning your body to sequence correctly.
When your hips start just slightly before your arms, you unlock more power, better timing, improved contact, and more consistency. The drill outlined above gives you a tangible pathway to rewire your swing feel. With patience and focused practice, what feels awkward during drills becomes second nature when you’re on the course.
