Do you know if the knee joints or the hip joints are the primary balancing joints in your golf swing? It's probably a question that has never been posed to you before. When a golf swing is performed, either the hip joints or the knee joints are the primary balancing joints and the others are the secondary balancing joints.

Instruction on teaching the modern swing in the PGA is beginning to recognize the importance of biomechanics or movement of the body. There are numerous teaching methods on the golf swing based on theory or philosophy of older methods with most of the focus on the swing path or swing plane and with minimal focus on the mechanics of the pelvis or lower limbs. It is important to understand that the movement of the pelvis and the lower limbs is directly related to the swing path and the swing plane.

There are specific muscle groups that move the knee joints and specific muscle groups that move the hip joints. The primary muscles that move the knee joints are designed for speed and quickness and are referred to as "fast twitch" muscles, (quadriceps and gastrocs). The primary muscles that move the hip joints are designed for balance and stability and are referred to as "slow twitch" muscles (gluts, hamstrings, and lower leg or dorsi flexors).

The easiest way to know if your knee joints or hip joints are the primary balancing joints when addressing the ball is to note where most of the weight is distributed in the feet. If the weight is more in the front of the feet (±60% front pads, ±40% heel pads), the knee joints are the primary balancing joints. If more weight is in the heels (±60% heel pads, ±40% front pads), the hips are the primary balancing joints.

From an anatomical and golf perspective, when a golf swing is performed with the knee joints being the primary balancing joints, weight will remain or increase on the front foot or weight will move to the outside of the knee and ankle joints in the backswing. This is commonly known as a Reverse Pivot, (hips rotate past 45", see photo), or a sway (minimal hip rotation, see photo), and creates minimal torque or coil in the torso and spine angle is not consistent. When a golf swing is performed with the hip joints being the primary balancing joints, the weight is transferred or loaded to the trailing hip in the backswing (see photo) and spine angle is maintained, allowing for maximum torque or coil in the torso.

At the impact position of the golf swing, when the knee joints are the primary balancing joints, weight will remain on the back foot, spine angle will change and the arms create the centrifugal force in the swing. A great analogy would be like throwing a ball or a punch, when the arm goes back, weight remains on the front foot, creating minimal torque in the torso. The throw or punch would be performed off the back foot, resulting in less distance or force.

When the hip joints are the primary balancing joints at impact, the weight is shifted to the front hip, the torso uncoils and spine angle is maintained. The cause of the weight rotating to the left is a direct effect of the torque and load in the backswing. A great analogy is a rubber band held in the forefingers and the thumbs. Secure one end which would be the hips and twist the other which would be torso. Let go of the twisted end... that's centrifugal force and should be the uncoiling in the golf swing. It all begins at address, in the Knee Joints or in the Hip Joints?

Assume your address position and determine where most of your weight is in your feet. Determine whether your knee joints or your hip joints are your primary balancing joints. Experiment with being in the knee joints and the hip joints and determine which joints feel more stable. Take some practice swings and feel where the weight is shifting in the feet. All the pads in the feet, excluding the toes, should be anchored to the ground. Any pads of the feet that is not anchored in the backswing is an indication of restriction or weakness in the pelvis and lower limbs. Practice keeping the pads of the feet anchored and the hip joints the primary balancing joints in the backswing. You will feel the torque or coil of the torso and begin to find your spine angle.

I want to thank and credit Alison Thietje for her insight and knowledge that she has shared with me on golf mechanics and specific golf training that is truly making a difference in my training and teaching of the golf swing.

Bobby Lane is a NTPGA Member, a Golf Biomechanic Specialist, and an Anusara-inspired yoga teacher. He is the owner of Align Performance Health & Fitness Center (www.alignperformance.com) that specializes in golf specific fitness and rehabilitation.

<< Back