Transition Into The Downswing
This is part 3 of a 4-part series examining different phases of the golf swing. These phases include the set-up, back swing, transition into the downswing, and weight shift and rotation to impact. Most know that each phase is important into achieving a consistent and powerful golf swing. What this series will provide are simple exercise interventions to make each phase easier for the amateur golfer. Today I will be writing about physical interventions and exercises to make a better transition in the down swing.
Why Independent Pelvic Rotation Drives a Better Downswing
It is widely accepted that the proper sequence of movement in the downswing occurs with pelvic rotation first. Study any golfer on tour. You’ll find that tour golfers create separation by independently rotating their pelvis beginning the downswing. Unfortunately, independent pelvic rotation is one of the most difficult golf movements to perform. However, there are exercises that can develop your physical ability to improve your downswing transition for better consistency of ball striking. For a deeper look at how hip mobility and function support this movement, see our guide on independently rotating their pelvis for greater swing consistency.
Pelvic Rotation Test
First, self-examine your capability to rotate the pelvis independently of the upper body. Perform the Pelvic Rotation Test in front of a long mirror.
- Set up in a 5-iron posture with your arms crossed around your chest
- Rotate your pelvis while keeping the upper body motionless. Keeping your upper body stable during this movement depends heavily on core strength—a foundational element that directly supports your ability to create separation in the downswing.
- Observe both the upper and lower body. Are your hips rotating or moving laterally? Is your upper body moving? If you notice your hips are moving side-to-side (laterally) rather than rotating, this is a common fault known as the sway or slide that requires targeted correction.
5 Exercises to Improve Pelvic Rotation for the Downswing
What most of you will find is that you’ll have trouble keeping your upper body stable and/or getting your pelvis to rotate instead of moving side-to-side (laterally). Hence, you have stability issues in the upper body and/or coordination issues in the lower body. Understanding why getting your pelvis to rotate is so challenging starts with the hip flexors, which play a critical role in enabling this movement. If you failed the test, take yourself through the following pelvic rotation exercise program:
1. Lower Body Rolling
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2. Half-Kneeling Chops
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3. Half-Kneeling Lifts
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4. Hip Twisters
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5. Close the Gap
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Start Your Pelvic Rotation Training Program Today
Do you aspire to improve or remain stagnant? Over the next few weeks I want you to challenge yourself and perform these exercises daily. To get the most out of this work, pair it with a focused pelvic rotation exercise program designed to build hip stability alongside your rotation training. Then, reassess the pelvic rotation test. Do you see improvements? If so, you can expect to create better separation in your downswing and consistency in your ball striking.
