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Correcting a Sway or Slide in Your Golf Swing
Written By: Mindi Boysen, TPI CGFI on Feb 21 2008
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Have you ever heard your PGA certified golf instructor tell you that one of your swing faults is a sway (lateral slide of hips away from target during backswing) or a slide (lateral slide of hips toward target on downswing)? Well, according to the Titleist Performance Institute, a little over one third of all amateur golfers possess one or both of those faults.

Setting aside your “forgetting” the correct swing, or not knowing basic fundamentals of the swing, the leading cause for a sway or slide is tight hips. During the backswing and downswing, the hips are supposed to rotate with maybe a hint of a weight shift. This requires adequate internal rotation range of motion which we usually don’t practice because it doesn’t always feel good. It can be very frustrating when you KNOW what to do, but your BODY won’t let you do it!

The following are three exercises I prescribe to my clients which help tremendously and directly lead to better success on the golf course!

WINDSHEILD WIPERS:  Internal Rotation: Lie on your back with both legs at 90 degree angles in the air. Place both fists between the knees. Squeeze your knees into your fists and, while flexing your feet, push lower legs and feet outward. Repeat in 3 sets of 20 reps. You will feel a deep tingle/muscle burn in your side gluteal and hip area.
SEATED KNEE DIPS:  Internal Rotation: Sit with feet wide and knees bent and propped up on your hands. Take turns dipping one knee at a time to the middle on the floor. Start by dropping the knee a little, then a little more as you warm up. Eventually the hip of the dropped leg will lift off the floor. Repeat 20x.
FROGGIES:   External Rotation: Kneel on the floor with forearms on floor in front of you. Slowly allow your knees to separate to the fullest width. Then, while keep the knees in place, more each foot out a little wider than the knee. Try to hold for approximately 1 minute.



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Comments

 

Golf Addict said:

I like the new fitness gal!! Way to go Tees2Greens! Solid advice!

February 21, 2008 11:11 AM
 

nflsteelersq said:

Mindi Boysen really knows what she is talking about. I've seen her book and DVDs and all are right on the mark!  She is a real beauty, gives practical advice, and is an all around great asset to the health, fitness, and golf world.  So glad she has joined the Tees2Greens team!!!

February 21, 2008 3:33 PM
 

Tees2Greens Webmaster said:

As are we!  Thanks for your comments!

February 21, 2008 5:39 PM
 

Mindi Boysen, TPI CGFI said:

Go fit golfers!  Glad to be a part of the site!  I hope you find this and all future blogs/videos/pics very beneficial and productive for your game!  If you have any questions, don't hesitate to ask!  For a lot more info...check out my site:  www.fitforgolfusa.com!

February 21, 2008 8:54 PM
 

Happy G said:

Wow, cool response Mindi. Nice to have you here. I look forward to seeing you each week. Great stuff....

February 21, 2008 9:27 PM
 

WorkingHack said:

Welcome Mindi. I hope you can address pilates and yoga and if it is good for golfers or not. I have heard both good and bad things. If you can please address this question at some point I would appreciate it. Thank you.

February 21, 2008 9:30 PM
 

Golf4Food said:

Very interesting article. I had no idea you could improve your swing by improving your body. I will give this a try.

February 21, 2008 9:33 PM
 

FairwayFreddie said:

LOVE the new fitness gal...knockout!! Plus, this is great information, great combo! Will this be a weekly post for Tees2Greens? Another great find, your content has grown in quality over the last year bravo!! Best new golf site by a mile!!

February 22, 2008 10:25 AM

About Mindi Boysen, TPI CGFI

Titleist Performance Institute CertifiedMindi Boysen, TPI (Titleist Performance Institute) Level III certified golf fitness specialist, is a recognized professional with a degree in education and 16 years of experience in the fitness industry. She is also a nationally certified lifestyle/weight management consultant, personal trainer, and group fitness instructor who specializes in functional, pilates-based training.

Her professional experience includes six years on the faculty at Indiana/Purdue University as a Physical Education Instructor, where she received the IUPUI Teacher Excellence & Recognition Award in 2000. Mindi has taught pilates and sports conditioning at several golf clubs, and now manages her own lifestyle coaching business teaching clients the best way to keep their bodies strong and healthy while preventing damage or injury to muscles.

Mindi coaches health-conscious golfers of all skill levels. From players on the PGA Tour to recreational golfers, she teaches fitness techniques designed to improve both a player’s golf game and overall health. Her format includes strengthening of the specific muscle groups used in the golf swing, flexibility exercises, and reinforcement of balance and stability movements.

Her series of three DVDs, Fit For Golf! Fit For Life!, have been in demand with golf enthusiasts around the country. The popularity of her first DVD triggered her decision to build on her philosophy: “A fit golfer is a better golfer.” Each DVD takes beginners and skilled golfers alike to higher levels of golf fitness. Her careful choice of exercises helps to prevent back and joint damage related to swinging a club. These videos contain effective pre-game workouts that require very little time or space and produce the best results with the least amount of effort. Learn more about Mindi and her DVDs by visiting her website at www.fitforgolfusa.com.

Mindi won the 1998 Ms. Indy Lightweight Bodybuilding and Ms. Fitness Indiana State championships. Since then, she has taught numerous classes ranging from Yoga and Kickboxing to Seniors Stability/Balance and Obstacle Course Training. Mindi’s love of fitness, coupled with her love of golf, has been instrumental in the development of her business, DVD’s, and Synergistic Golf Book.

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