Creating “Lag” in the Golf Swing
This week, let’s dive into a critical aspect of the golf swing: the transition from the top of the backswing into the downswing. Achieving proper separation during this phase is essential for creating the X-factor or the stretch-shortening cycle, which generates incredible speed and power in the swing.
But how do we create this separation? What physical attributes are necessary to make it happen? And most importantly, how can we develop and enhance these qualities to maximize performance? Let’s explore the answers together.
Creating “lag”
What we are trying to describe and improve on is “lag”. Lag is the movement of the hips and pelvis prior to the trunk, which helps create a shallowing moment of the club while also putting the muscles of the trunk and lower extremity on a stretch. What some golfers do instead is rotate at the trunk and hips all at the same time. This stops us from creating a stretch or shallowing moment and instead can influence an increased steepness of the club path.
How do we create lag?
The best and most efficient way to create lag is not a dramatic hip turn but a lateral or side to side movement of the pelvis. This again is not a dramatic “slide” of the pelvis but an initial moment of lateral glide, initiating the stretch and lag for the torso, then arm, and then club to be slingshot through. Here’s a video demonstrating more…
What restricts golfers from creating lag?
Often, it is missing hip mobility or trunk mobility coupled with strength and stability deficits that stops golfers from creating this characteristic. Here are some quick screens from Titleist Performance Institute that can help determine here you stand.
1. Pelvic rotation test
2. Torso rotation test
3. Lumbar locked test
If we are finding one or more of these screens are showing difficult, we know we need to take a closer look at these regions. Reach out at (585)478-4379 and we can start considering a treatment plan.
How to start building lag back into the swing.
To start trying to address the any failed tests from above, we can try a few of the exercises and drills below…
Pelvic rotation test
If you failed the pelvic rotation test, try working these two exercises into a warm-up or cool down from exercise or before a golf round…
B-stance split squats with pelvic internal rotation
PVC assisted pelvis seperation
The torso rotation test
If you failed the pelvic rotation test, try working these next two drills into your routine…
Wall foam roller rotations
Kettlebell side to side swings
Lumbar locked
If you failed the lumbar locked test, then we want to emphasize creating spine rotation with active muscular contraction while still improving our ability to separate (tested in the torso rotation test). Try these two drills below…
Swing drills
How can we translate or integrate these changes into the swing? Well, the best option is going to be getting technical instruction from a PGA professional. That being said, we still need to work integrate our motor control from the clinic to the golf course. We can use a couple of drills to help instigate this transfer. Here is an example of a drill we do in the clinic that you can try in the gym and on the range to help. This is the banded knees to center drill. Try the banded version in the gym and the un-banded version with the club while practicing on the range…
Conclusion
Mastering lag during the transition to the downswing is essential for an efficient and powerful golf swing. However, achieving this requires more than just technique—it demands the right combination of strength, mobility, and control to perform effectively while minimizing the risk of injury to key areas like the lower back and hips. To optimize performance and ensure long-term success in the game, a comprehensive approach is necessary. This includes mobility training, strength and power development, and carefully tailored programming that integrates these qualities seamlessly into your golf swing.
-Dr. Nick DC, MS, TPI, CSCS
If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.
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P.S. if you have mobility deficits, joint restrictions, pain, or injury that is limiting or holding you back in golf and fitness, consider how regional interdependence is at play and impacting your ability to recover, create swing faults, and lead to continued pain and injury.
