How to fix hip sway in the backswing is a common question on my practice tee. This problem usually leads to inconsistent strikes, loss of power, and erratic ball flight.
Many golfers unknowingly let their lower body slide too much rather than allowing proper pelvis rotation in the golf swing.
This small but crucial mistake makes it difficult to control the low point in the golf swing, leading to shots that are either too fat or too thin. This means that you are hitting behind the ball or on top of the ball. Sound familiar?
If you’ve been struggling with mishits and unpredictable ball flights, your pelvis movement in the golf swing might very well be the cause.
The good news? How to stop swaying in the backswing is simpler than you think when you understand what’s happening in your motion.
This blog post will show you how to recognize, measure, and correct swaying in the golf swing so that every strike is crisp, controlled, and repeatable.
What Causes Swaying in the Golf Swing?
A good backswing allows for an efficient transfer of energy into the ball.
However, when a golfer allows a sway in the golf swing, the hips drift laterally rather than turning.
This disrupts proper sequencing and leads to inconsistent contact.
Signs That You’re Swaying On Your Backswing
- Excessive lateral shift instead of pelvis rotation in the golf swing
- Struggles with hitting behind or topping the ball
- Feeling off-balance at the top of the backswing
- Inability to generate effortless club speed
Many golfers attempt to fix golf swing sliding hips by restricting movement, but the solution is to train pelvis movement in the golf swing to function correctly.
Why Fixing Hip Sway in the Backswing Matters To You
Most golfers chasing better ball striking focus on grip changes, tempo drills, or swing plane adjustments. Yet, if pelvis movement in the golf swing is flawed, none of those tweaks will create lasting improvements.
When hip motion isn’t controlled:
- Power leaks away, reducing your distance
- Inconsistent strikes cause unpredictable results
- Confidence drops, making every shot feel like a guessing game
If you’ve ever asked yourself why some rounds feel effortless while others are a struggle, swaying during the golf swing might be the reason.
Best Golf Swing Drills to Stop Swaying IN the Backswing
Eliminating sway in the golf swing isn’t about restricting motion—it’s about training the pelvis in the golf swing to function correctly. These three drills will help you feel the proper motion and control your low point in the golf swing.
1. The Ball Toss Drill – Train a Proper Pressure Shift
A frequent mistake in the backswing is shifting weight instead of pressure.
This drill teaches how to properly load the trail leg without sliding.
- Stance: Hold a softball-sized ball in your fingertips, not your palms and assume your golf stance.
- Backswing: Rotate into your backswing, ensuring the ball is hidden from the target. Your target should not be able to see the ball behind you or over your shoulder. This encourages the lead arm to follow the toe line and creates a stretch.
- Swing Down: Bring the club down through the impact area and toss the ball forward.
- Finish:
- Chest should be pointing at or past the target.
- Arms should be long and extended.
- Balance on the toe, like a ballerina.
By reinforcing proper pressure movement instead of sliding your hips, this backswing drill helps create a stable, powerful pivot.
2. The Wall Drill – Eliminate Hip Sway
One of the simplest ways to stop swaying in the backswing is to ensure that the pelvis in the golf swing rotates instead of shifting.
- Stance: Stand in your address position with a wall positioned approximately two inches behind your heels.
- Backswing: Take a slow backswing. You are looking to turn and put your trail hip up and onto the wall. It will be higher than it was at the address since your pelvis is tilted forward in the address position. Your task is to turn so that your right hip touches the wall. Make sure that the pressure in your trail foot stays on the inside of your foot and does not roll to the outside of your foot. This is VERY important
- Transition: Once this is good, slide your trail hip towards the target keeping your trail hip on the wall. It will be approximately 3-5 inches towards the target.
- Through Impact: Next, you will turn your lead side hip into the wall. Once you are comfortable with this movement, you should increase the intensity of how hard you hit the wall with your lead hip.
Proper execution of this drill develops a controlled pelvis rotation in the golf swing, keeping your golf swing efficient.
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3. The Quadrant Drill – Control Pressure for Solid Contact
The feet play a critical role in determining how the pelvis in the golf swing moves.
- Setup: Place two alignment sticks perpendicular to each other to form four quadrants. Then, take your setup placing each foot on just one of the alignment sticks.
- Quadrants:
- 1: Where your left toes are.
- 2: Where your right toes are.
- 3: Where your left heel is.
- 4: Where your right heel is.
- Backswing: Slowly take your backswing, feeling pressure in Quadrant 1 (left toe) and Quadrant 4 (right heel).
- Transition: Shift pressure towards the target, moving more into Quadrant 1 (big toe). Ensure the club, hands, and trail shoulder remain hidden behind you from the target. if they start the motion, you will become very steep and lessen your chances of hitting a solid golf shot.
- Impact: Turn through impact, shifting pressure into Quadrant 3 (left heel), similar to the lead hip hitting the wall in the Wall Drill.
With this backswing golf tip, you will be mastering this sequencing of the golf swing which keeps the low point in a predictable position and prevents the need for compensations in the downswing.
The Benefits of Fixing Sway in the Golf Swing
Eliminating unnecessary lateral motion transforms consistency and ball-striking performance. Once pelvis movement in the golf swing improves, golfers experience:
- Cleaner strikes with improved distance control
- Greater power from efficient energy transfer
- More confidence knowing their motion is repeatable
- Lower scores from increased accuracy and predictability
Controlling the pelvis in the golf swing isn’t just for professionals—it’s the key to making every swing more effective.
Get a Data-Driven Fix for Your Golf Swing
You can keep searching for tips on how to stop swaying in the backswing, or you can take a data-driven approach that delivers results.
Option 1: In-Person Coaching for Immediate Feedback
Book a session for a real-time swing analysis using 3D motion tracking, Trackman, and Titleist Performance Institute (TPI). You will receive personalized data-driven instruction that will improve your game.
Option 2: AI Swing Decoder for Online Golf Lessons
Option 2: AI Swing Decoder for Remote Golfers
Not local? No problem. The AI Swing Decoder offers:
- A complete swing breakdown using AI-powered technology
- Personalized feedback based on your pelvis rotation in the golf swing
- Targeted drills for measurable, lasting improvements
Take control of your motion today.
Book an in-person lesson or sign up for the AI Swing Decoder now.
Brad Myers, PGA started The Ball Flight Academy to further assist his players to reach their golfing goals no matter if they are taking private golf lessons or online golf lessons.
After graduating from New Mexico State University with a degree in Professional Golf Management, Brad has taught at top golf facilities in the United States including the TPC at Sawgrass, Alabama’s Robert Trent Jones Golf Trail, The Woodlands Country Club, and Resort as well as the TPC at The Woodlands.
Brad Myers is currently a golf coach in Sarasota - Bradenton, Florida, and holds multiple certifications from…
- PGA of America in Teaching and Coaching.
- Trackman – Level 2
- Swing Catalyst – Level 2
- Titleist Performance Institute (TPI) – Level 1
- US Kids – Certified Golf Coach
In addition, Brad Myers, PGA is an Amazon Best Selling Author with his first book Golf Shots and Unicorns – Set Up Basics.
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