Instruction
Getting off the back foot
Do these swing tips “Get on your left side,” “Get through the ball,” and “Finish” sound familiar? They should, because they are some of the most familiar admonitions in the game and for good reason. There is no question that all great players move their weight through the shot. And to hit the golf ball consistently well, all golfers need to get there. That being said, why do so many struggle with their weight shift?
One of the difficult things about golf is that it is, of all games, the most paradoxical. For example, it seems that because the golf ball is sitting on the ground, the logical thing to do is hit UP on it to help it in the air. The minute that image directs a golfer’s motion, he or she will invariably fall onto the back foot to try to hit up on the golf ball.
When I train junior golfers, one of the first things they learn, after a proper set up, is how to hit down on the golf ball. In other words, they learn to overcome the natural instinct I just described. This is the genesis of shifting their weight to their lead foot. The drill I use most often is the downhill lie drill. I have players hit balls on a downhill lie and walk through the shot (down the hill). Try it. It will be impossible to fall onto your back foot.
The second biggest cause of falling onto the back foot is leaving too much weight on the lead foot in the backswing. This is caused by something called proprioception, the unconscious perception of movement and special orientation arising from stimuli within the body itself. Translation? Our body wants to be in balance. In everything we do, from sky diving to walking down the street, our bodies are seeking balance. It’s what keeps us from falling over.
Think of the downswing as nothing more than the body seeking balance. If the center of mass of the body leans too far forward (toward a golfer’s lead foot), it immediately and unconsciously falls back to the rear foot for balance. That is the root cause of “hanging back.” If you watch golf swing videos closely, most every time you see golfers finish on the back foot it is because they have tilted too far forward on the front foot in the backswing. This was mistakenly termed a “reverse pivot” for a long time. But, in fact, there is not “pivot” at all. John Jacobs referred to this as rocking, a much more apt description. This rocking motion is responsible for perhaps 80 percent of hang-back problems.
The correct movement
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- A “step” on the right foot (turning into the right leg, more than out over it).
- A push up (not a lift) through the right shoulder.
- A push off the right foot toward the left side. It is much easier to push off a flexed back leg than a straight one so the lower and upper body can “separate.”
- A push up through the left shoulder.
The torso will separate from the hips and legs and stay slightly behind the ball as the lower body pushes hard toward the lead foot.
The movements I described are verified by 3-D motion analysis systems such as the AMM (Advanced Motion Analysis). For more information, I would urge you to looks at some of the work by Dr. Young-Hoo Kwon. Dr. Kwon is a professor of biomechanics at Texas Women’s University. His work, in conjunction with golf teaching professional Chris Como, is some of the best work in the field on this subject. Their research is really enlightening as it deals with center of mass and center of pressure movements in the golf swing, and most importantly, the difference between them.
One of my favorite images that nicely illustrates the proper weight shift in a golf swing is that of a pitcher pushing off the rubber and stepping toward the plate.
For practical purposes, it reveals what I and many others have taught for many years: If the body weight is slightly on the rear leg in the backswing, we can push off to the front side in the downswing. The “hang back” look of so many amateurs can be corrected by understanding this principle.
It should be noted that when I say that golfers move slightly to their right side (for a right-handed golfer) in the backswing, I am not describing a “swaying” motion; simply a slight center of mass movement to the right foot in the backswing in order to feel a push-off to the left side. Watch Adam Scott’s swing as he does this. It’s a thing of beauty.
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The final way that golfers end up with their weight on their back foot is from over-swinging; simply trying to swing much harder or faster than their body is capable of. Try this: Swing as hard as you possibly can. You will notice some recoil — a spring back to your rear foot as a reaction to the speed of the motion. You see this in long drivers quite often.
I do not believe that golfers should try to intentionally slow their swing down, but I do want them to swing at a speed that allows them to feel the motion of the body. I’m often asked if there is a swing on tour I really like and although I’d be hard pressed to pick one, Adam Scott and Louis Oosthuizen come to mind. Their balance enviable.
So if you’re trying to hit up, or leaving weight on the front side in your takeaway or swinging like a long drive competitor, you will likely finish going away from the target. And there is no sport I can think of where movement away from the target is functional. If you’d like to send a youtube video to my Facebook page, I’d be happy to take a look and help you cure your weight shift problems.
The LPGA Tour is kicking off its 2026 season this week at Lake Nona Golf and Country Club in Orlando, and the pros are dealing with something most Florida golfers rarely face: freezing temperatures.
“It’s colder here than in the UK at the minute, which is a first,” said England’s Charley Hull during Wednesday’s media day at the Hilton Grand Vacations Tournament of Champions.
Even Lydia Ko, who lives at Lake Nona, seemed surprised by the cold snap. “We’re pretty much getting to below zero in celsius here, which maybe in other parts of the country they would be thankful, but when you’re in Florida it is a little bit of a surprise,” she said.
If the world’s best players are adjusting their games for cold weather, recreational golfers should, too. Here’s how to play smart when the mercury drops.
Understand What Cold Does to Your Game
Before you change anything, you need to know what you’re fighting against. Cold air is denser than warm air, which means your ball won’t fly as far. Period.
Hull noticed this immediately during practice rounds at Lake Nona. She mentioned hitting a gap wedge into the 18th hole during a previous win but needing a 4-iron during Tuesday’s practice round. That’s a difference of four or five clubs for the same shot.
Action item: Expect to lose 5-10 yards on every club in your bag when temperatures dip below 50 degrees. Plan accordingly and don’t be stubborn about club selection.
Layer Up Without Restricting Your Swing
Hull admitted she wore three pairs of pants during practice. While that might be extreme for most of us, staying warm is critical to playing well in cold conditions.
Your muscles need warmth to function properly. When you’re cold, your body tightens up and your swing gets shorter and faster. Neither of those things help you hit good golf shots.
Action item: Wear multiple thin layers instead of one bulky jacket. Look for golf-specific cold weather gear that stretches with your swing. Keep hand warmers in your pockets between shots. And don’t forget a good hat because you lose significant body heat through your head.
Take More Club Than You Think You Need
This is where ego gets in the way of good scores. When it’s cold, the ball doesn’t compress as well off the clubface. Combined with denser air, you’re looking at serious distance loss.
The pros at Lake Nona are dealing with a course that measures 6,642 yards but plays much longer this week. If they’re adjusting, you should too.
Action item: Take at least one extra club on every approach shot. In temperatures below 40 degrees, consider taking two extra clubs. It’s better to fly the ball to the back of the green than to come up short in a bunker.
Adjust Your Expectations on the Greens
Cold weather affects putting in ways most golfers don’t consider. The ball is harder and doesn’t roll as smoothly. Your hands are cold, making it harder to feel the putter. And if there’s any moisture on the greens, they’ll be slower than normal.
Ko mentioned that she still sometimes reads the greens wrong at Lake Nona despite being a member for years. Cold weather makes that challenge even tougher.
Action item: Hit putts more firmly than usual. The ball needs extra speed to hold its line on cold greens. Take a few extra practice strokes to get a feel for the speed before you putt.
Embrace the Mental Challenge
Hull said something interesting about cold weather golf: “I like the mental toughness of it.”
That’s the right attitude. Everyone on the course is dealing with the same conditions. The player who stays patient and doesn’t get frustrated by the extra difficulty will come out ahead.
Action item: Lower your expectations by a few strokes. If you normally shoot 85, accept that 90 might be a good score in 40-degree weather. Focus on solid contact and smart decisions rather than perfect shots.
Warm Up Longer and Smarter
This might be the most important tip of all. Cold muscles are tight muscles, and tight muscles get injured easily.
World No. 1 Jeeno Thitikul revealed she’s been protecting a wrist injury that bothered her late last season. Cold weather makes those kinds of injuries more likely if you don’t prepare properly.
Action item: Spend at least 20 minutes warming up before your round. Start with stretching, then hit easy wedge shots before working up to your driver. Keep moving between shots on the course to maintain body heat and flexibility.
The pros at Lake Nona this week will adapt and compete at the highest level despite the cold. You can do the same at your local course by following these tips and keeping a positive attitude.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
Brooks Koepka is back on the PGA Tour, and whether you love him or hate him, the guy knows how to win when it matters. After his LIV Golf stint, the five-time major champion returns this week at the Farmers Insurance Open.
What makes Koepka fascinating? He doesn’t fit the mold. His swing isn’t textbook. He doesn’t obsess over mechanics. Yet he’s won three PGA Championships and two U.S. Opens, regularly making it look easier than guys with prettier swings.
So, what can average golfers learn from someone who treats the game so differently? Quite a bit.
Stop Overthinking Every Shot
Koepka describes his approach as “reactionary” rather than mechanical. While most tour pros grind over swing thoughts, Brooks sees the target and hits it. No mental checklist.
This might be the most valuable lesson for weekend golfers who’ve watched too many YouTube swing videos.
How to actually do this:
On the range, hit five balls where you stare at the target for three seconds prior to addressing the ball. Don’t think about grip or stance. Just burn that target into your brain. You’ll be shocked at how pure you hit it when your brain focuses on where the ball is going instead of how you’re swinging.
Next time you play, give yourself a rule: Once you pull the club, you’ve got 15 seconds to hit. Koepka is one of the fastest players on tour because he doesn’t give his brain time to sabotage him.
If you feel tension in your hands at address, you’re trying to control too much. Koepka’s grip pressure is famously light. Loosen up until the club almost feels like it might slip, then add just enough pressure to hold on. That’s your swing thought: soft hands, see the target.
This approach works better under pressure. When you’re standing over that shot with water left and OB right, the last thing you need is a mental checklist. See it, feel it, hit it.
Play to Your Strengths (Even If They’re Not Pretty)
Koepka uses a strong grip that wouldn’t pass muster in some teaching circles. But he’s built his game around what works for him, elite driving distance and recovery skills. He doesn’t try to be someone he’s not.
Here’s how to build your game like Brooks:
Look at your last five rounds and figure out where you’re actually gaining strokes. Bombing it off the tee, but can’t hit greens? Lean into it. Play courses where distance matters more than precision. On tight holes, grip down on your 3-wood instead of trying to thread a driver through a keyhole you’ll miss seven times out of ten.
Koepka knows he can scramble, so he’s not afraid to miss greens. If you’re deadly from 50 to 75 yards, start leaving yourself those distances on the par 5’s instead of going for them in two every time.
Know when to take your medicine. Koepka in the trees at the PGA? He’s punching out to 100 yards, not trying to bend a 6-iron around three oaks. You’re in the rough with a flyer lie and water short? Hit your 8-iron to the middle and move on. That’s not playing scared, that’s playing smart.
Save Your Best for When It Counts
Here’s a wild stat: Koepka’s putting average in majors is often more than a full stroke better per round than in regular events. He elevates when pressure is highest.
How does an amateur tap into that gear? It’s not about trying harder, it’s about caring differently.
Here’s what actually works:
Decide which rounds matter to you. Club championship? Member-guest? That annual trip with college buddies? Circle those dates and treat them differently. Koepka doesn’t care much about regular tour events, but majors? That’s when he locks in.
Two weeks before your big round, change your practice. Stop beating balls mindlessly. Play nine holes in which every shot has consequences. Miss the fairway? Hit from the rough on the next hole too. Three-putt? Twenty push-ups. Koepka’s practice intensity ramps up before majors because he’s rehearsing pressure, not just swings.
Develop a between-shot routine that resets your brain. Koepka is famous for his blank expression after bad shots. Try this: After any shot, take three deep breaths while walking, then find something specific to notice, a tree, a cloud, someone’s shirt. That’s your reset button. By the time you reach your ball, the last shot is gone.
The Bottom Line
Brooks Koepka’s return reminds us there’s no single path to success in golf. His “substance over style” approach proves that results matter more than looking good.
You don’t need a perfect swing; you need a reliable one that holds up under pressure. You don’t need to hit every shot in the book; you need the shots you can count on. And you don’t need to play great every time; you need to play great when it matters.
Welcome back, Brooks. Thanks for the reminder that golf is ultimately about getting the ball in the hole, not winning style points.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
Blades Brown made a big impression last week in the California desert, and not just because he’s only 18. He put up numbers that would catch any weekend golfer’s attention. Most of us won’t hit 317-yard drives or find 86% of our greens in regulation, but there’s a lot to learn from how Brown managed his game at The American Express.
Here are three practical lessons from his performance that you can use on your own course this weekend.
Step 1: Give Priority to Accuracy Over Distance Off The Tee
Brown’s driving stats are impressive. He averaged almost 318 yards off the tee, ranking 12th in the field. More importantly, he hit 76.79% of his fairways, tying for fourth place in the tournament.
Think about that ratio for a second. Brown could have swung harder, chased more distance and tried to overpower the course. Instead, he played smart golf and kept his ball in play.
Your Action Item: Next time you’re on the tee box, ask yourself a simple question before pulling the driver. Do you need maximum distance here, or do you need to be in the fairway? If there’s trouble lurking or the hole doesn’t demand every yard you can muster, take something off your swing. Grip down an inch. Make a three-quarter swing. Do whatever it takes to find the short grass. Brown’s approach illustrates that fairways lead to greens, and greens lead to birdies. He made 22 of them last week, along with an eagle.
The math is simple. When you’re hitting three out of every four fairways like Brown did, you’re giving yourself legitimate looks at the green with your approach shots. That’s when scoring happens.
Step 2: Commit To Hitting More Greens
This is where Brown really separated himself. He hit 62 of 72 greens in regulation, an 86.11% clip that tied for first in the entire field. Read that again. An 18-year-old kid tied for the lead in one of the most important ball-striking statistics in professional golf.
How did he do it? By keeping his ball in the fairway (see Step 1) and giving himself clean looks with mid-irons and wedges.
Your Action Item: Start tracking your greens in regulation. You don’t need a fancy app or a statistics degree. Just mark down whether you hit the green in the regulation number of strokes. Par 3s in one shot. Par 4s in two shots. Par 5s in three shots.
Once you know your baseline, set a goal to improve it by 10%. If you’re currently hitting five greens per round, aim for six. The beauty of this approach is that it forces you to think strategically about club selection and shot shape. Brown’s strokes gained approach number was positive (0.179), meaning he was better than the field average. You don’t need to be perfect. You just need to be on the dance floor more often.
When you hit more greens, you eliminate the need for heroic short game shots. Brown only had to scramble 10 times all week, and he got up and down 70% of the time. That’s solid, but the real story is that he rarely put himself in scrambling situations to begin with.
Step 3: Minimize Mistakes And Stay Patient
Here’s the stat that jumps off the page: Brown made only three bogeys all week. Three. In four rounds of professional golf against the best players in the world.
He also made just one double bogey. That kind of clean card doesn’t happen by accident. It happens when you play within yourself, avoid the big miss and trust that pars are never bad scores.
Your Action Item: Before your next round, decide that you’re going to play boring golf. No hero shots over water. No driver on tight holes just because you can. No aggressive pins when there’s a safe side of the green.
Brown’s performance shows us that consistency beats flash every single time. He didn’t lead the field in any single strokes gained category, but he was solid across the board. That’s how you post numbers and cash checks.
Give these three steps a try. Your scorecard will thank you.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “The Starter” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
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william reichert
Oct 20, 2016 at 10:04 pm
To move the weight from the right foot to the left(without moving the head forward as well) involves
either dropping the head slightly on the downswing or addressing the ball with significant knee flex. This is just anatomy. Moving to the left with the lower body while keeping the head from moving means that the left side of your body has gotten longer. This is impossible so there must be some action that allows this to happen. The head must drop. However if you start the swing with a little more knee flex this action lowers your head at address. Then the extra knee flex allows the weight shift to occur without further head lowering on the down swing.
Padre
Mar 27, 2014 at 7:16 am
Thanks once again Dennis. You have the uncanny ability to explain something so clear. When I read your articles I always get the lightbulb moment. Dont know if you have written books, but you should. Its one thing to know and understand something, its something else to TEACH it to someone. I once attended a a pro-am tournament and I noticed something strange. The pro’s and long hitters left shoe prints in the grass which the ameturs didnt, which I found odd, now I know why.
Keep them coming Sensei.
From rainy, but better weather on the horizon- The Netherlands
Billy
Mar 27, 2014 at 4:01 am
Great article!! I HAVE a big problem with weight shift, I hit it ok, but bad ball flight.
I also have a I fight with flipping my hands through impact.
I know if I can move my weight, ill lose my dumping the club/casting.
Thanks, good read.
DavidI
Mar 26, 2014 at 9:38 am
Thanks for a great article – adding the video and commentary make the point very effectively.
I never played more than recreational tennis, but when I’m struggling with weight transfer during my golf swing my first thought is to think of the swing as a simple tennis shot, stepping behind the ball (transferring weight to the back foot) then stepping through it as my weight moves to my left as a right-hander. I also find this helps with shoulder timing; if I’m leaking the ball right it’s usually because I’m opening the shoulders early and I think of playing a tennis shot down the line but with spin to take the ball right to left. If I want the ball to drop to the right I’ll think of getting through the ball with my shoulders opening earlier just as I would to fade a tennis ball out of the court.
paul
Mar 25, 2014 at 10:16 pm
My two year old gets off his back foot because his clubs are to heavy and he simply gets pulled forward.
Dennis Clark
Mar 26, 2014 at 11:41 am
wow starting him early…for a lot of young’uns, the club swings them, as opposed to them swinging the club. When they are old enough to develop the musculature to mange the stick, I usually start them out
paul
Mar 27, 2014 at 1:37 am
Couldn’t help it. Couldn’t keep him away from my clubs. Bought a few foam balls and a small mat with a tee. Then found an old iron with a graphite shaft and cut it down for him. Want to get the smallest set money can buy for his birthday. Now my wife has two golf nuts to contend with. Is it best to keep him away from golf for another year or two?
Jacob Koehn
Mar 25, 2014 at 9:31 pm
In tennis you move away. just saying
Dennis Clark
Mar 25, 2014 at 9:42 pm
That’s good to know; I gave Ivan Lendl a lesson once, he’s quite a decent player. I hear Connors has picked it up too.
Joel
Mar 26, 2014 at 8:26 am
This is really interesting. I’m a former competitive tennis player, and I’ve always heard that I need to be on my front foot but I’m not quite sure how to transition to that sort of feel. If anything I have a tendency to pull drives somewhat dramatically this way.
Dennis Clark
Mar 26, 2014 at 8:14 pm
Joel if you’re pulling your drives you are probably opening your UPPER body too soon in an effort to get through the ball. The upper body stays behind and the arms and club have to lower before you begin to turn through.
sedevie
Mar 25, 2014 at 6:50 pm
Dennis,
Don’t forget to add Steve Stricker and probably the best ball striker ever Moe Norman to your list of flat footers. I personally like the idea of flat feet as it allows the legs to support and the torso to stay down and through the shot. I believe this lessens the back pain compared to the typical golf swing of the legs driving up through impact and the torso being forced down to be able to strike the ball.
See Tiger Woods. jmho Great Article for a lot of golfers!
Dennis Clark
Mar 25, 2014 at 8:18 pm
A flat footer can still move the center of mass and use the force vectors I’ve described. It is a matter of where the pressure is at impact. One with a very wide bottom to their swing arc is totally dependent on getting the COM forward, while one with a much narrower bottom can have some mass a little behind. The ground reaction forces created by the longest hitters are a result of pressing INTO the ground, creating a force vector that can be used for powerful leverage. Many of the long drivers have 30″ or more vertical leap and have tremendous speed because of that strength. But this article deals with mostly average players who need SOMETHING to push off generally due to a very early release. Glad you enjoyed the piece. DC
Stu
Mar 25, 2014 at 3:46 pm
Dennis,
Great article and very applicable to my swing.
Can you give me a drill (for flat driving range or indoors) that will ingrain this in my swing? The walk through swing or is there something better?
Thanks,
Stu
Dennis Clark
Mar 25, 2014 at 4:20 pm
One thing that might help…place a board, maybe a 1-by, or even a golf ball under the outside of your rear foot and hit some balls. You may feel the pressure point I described in the article.
Kammer
Mar 25, 2014 at 11:39 am
Thanks for the article, Dennis.
What do you make of guys like Kenny Perry who basically hit shots flat-footed and then ‘finish’ on the front foot mostly for show?
Dennis Clark
Mar 25, 2014 at 1:44 pm
Yes, there are those guys: Mark Calcavecchia, Dave Stockton, Rex Caldwell. They’re in the minority, but they’re still very interesting. I think they are mostly high ball hitters with lots of spin. I’ve always wanted to look more closely at them, and now that you mention it I am going to do so. My first guess is tons of lag. But I’m gonna look. Thx