Hip Sliding - GLEN BOWEN

Hip sliding during the backswing is a common fault that can throw off your balance, disrupt weight transfer, and lead to inconsistent shots. This lateral movement of the hips away from the target reduces the effectiveness of your swing rotation.

To fix this, focus on key techniques that promote proper mechanics and stability. Here’s a detailed guide to help you stop sliding your hips and swing with more control and power.

Understanding Hip Sliding

Hip sliding is the sideways movement of your hips away from the target during the backswing. Instead of rotating around a stable axis, the hips move laterally, causing balance issues and poor energy transfer.

Common Consequences of Hip Sliding

Loss of Power: Sliding reduces your ability to coil and generate torque.
Inconsistent Contact: Poor weight transfer leads to fat or thin shots.
Loss of Balance: Lateral movement makes it harder to maintain posture and timing.
Injury Risk: Unnatural hip motion can strain muscles and joints.

Signs You Are Sliding Your Hips

Feeling off-balance or unstable during your backswing.
Watching video and noticing your hips move sideways rather than rotate.
Difficulty maintaining posture or feeling “thrown off” at the top of your swing.

Key Techniques & Fixes

Start with a Solid Setup: Begin with your feet shoulder-width apart and your weight evenly distributed. A balanced stance sets a strong foundation and reduces unnecessary lateral movement.
Rotate Your Trail Foot Slightly Open: Slightly opening your trail foot (right foot for right-handed golfers) at address increases mobility in your trail hip. This adjustment encourages rotation instead of sliding.
Focus on Pressure Shifts: As you start your backswing, apply pressure into the ground through your trail foot. This anchors your lower body and promotes rotational movement rather than lateral sliding.
Use Visual Aids for Awareness: Place an alignment rod vertically just outside your trail hip at address during practice. Aim not to touch it during your backswing. This physical cue helps you become aware of any sideways hip movement and encourages proper rotation.
Practice Drills to Reinforce Proper Hip Movement:
- Mirror Drill: Practice your swing in front of a mirror without hitting a ball. Focus on keeping your upper body steady while rotating your hips around a stable base.
- Pressure Plate Drill: Use a pressure plate or similar tool to feel and train pushing into the ground rather than sliding sideways.
- Resistance Band Rotation: Attach a resistance band around your hips and anchor it to a stable object. Practice your backswing rotation against the band’s resistance to build hip stability.
- Medicine Ball Rotational Toss: Use a medicine ball to perform rotational throws against a wall, strengthening your core and hips for better control.
Maintain Good Posture Throughout the Swing: Keep your spine straight and bend slightly at the hips. Good posture stabilizes your center of gravity and reduces the tendency to sway or slide.
Practice Gradual Weight Transfer: Shift your weight smoothly from your back foot to your front foot during the swing. Avoid abrupt lateral movements, which can cause sliding and loss of balance.
Warm-Up Exercises to Prepare Your Body:
- Hip Circles: Gently rotate your hips in circles to increase mobility.
- Bodyweight Squats: Activate your legs and core while promoting good posture.
- Torso Twists: Rotate your upper body while keeping hips stable to build rotational control.
- Glute Bridges: Strengthen your hips and lower back to support a stable swing base.
Tips for Maintaining Stability Under Pressure:
- Develop a pre-shot routine focused on feeling grounded through your hips.
- Take slow, deliberate practice swings before shots during rounds to reinforce good movement.
- Use controlled breathing to stay calm and centered, reducing tension that can cause sliding.

Pro Examples of Minimal Hip Slide and Strong Rotation

Dustin Johnson: Known for his powerful, rotational hip movement with minimal lateral slide.
Rory McIlroy: Demonstrates excellent hip stability and smooth coil in his backswing.
Brooks Koepka: Uses a controlled, rotational hip turn that supports his consistent power.

Final Thoughts

By understanding the consequences of hip sliding, recognizing the signs, and applying these techniques—solid setup, foot rotation, pressure shifts, drills, posture, smooth weight transfer, warm-ups, and mental focus—you can eliminate hip slide from your backswing. This leads to better balance, more power, and improved accuracy in your shots.

Glen Bowen