Sequencing is a commonly used term when discussing the golf swing. Proper sequencing in both the backswing and downswing is crucial for developing a consistent and powerful swing. Aside from setting up in a neutral and stable posture at address, your backswing sequence is one of the biggest indicators of how smooth, or on the contrary, how flawed your swing will be. It is widely accepted that the correct sequence of rotation into the backswing leads with a takeaway of the club head with the hands only, followed by rotation of the torso, and then rotation of the hips. Many amateurs tend rotate into the backswing without any separation of their body segments. This makes it impossible to achieve proper backswing sequencing. The consequence of this is an increased chance that your club head will deviate off plane which opens up other issues at the top of the swing, the downswing, and at impact.
Again, the proper sequence order of the backswing is hands, torso, hips. Sounds easy, right? Not so fast. When I evaluate the functional movements of golfers just beginning their fitness programs I commonly see the inability to move one body segment as another stays still. For example, most beginners will not be able to rotate their torso while keeping the hips still, and vise versa. This leads to further investigation in which we commonly find mobility and stability issues with the hips and spine.
One great exercise to test you and improve on upper and lower body separation is called the Torso Acceleration drill. Begin this drill by assuming a neutral address posture right in front of a wall and cross your arms around your chest. In this position, both of your butt cheeks should be lightly touching the wall. Now, while maintaining contact with the wall, rotate your torso into a backswing position without your shoulders flattening out. If your left butt cheek (for a right handed golfer) leaves the wall then you know your hips are rotating with your torso. This should be avoided! Return to a neutral position and repeat.
Getting used to the feeling of your torso rotating back without any hip movement will be very beneficial in achieving a proper backswing sequence. Try it out for a smoother swing.
If you try these exercises and you find them to be too challenging or uncomfortable, do not continue, until you have consulted with your physician. All exercises for golf should be customized to your needs after a proper evaluation.
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