The Lateral Bound to Shovel Pass Drill

This movement I have found to be what the golf world, my patients especially, have been looking for. The lateral bound to shovel pass drives the golfer into a position where they have no choice but to transfer full load and weight onto the lead leg, learn to integrate this as a point of stability, and master the ability to generate more torque from this position. It delivers exactly what TPI (Titleist Performance Institute) has found the best golfers in the world are naturally producing. 

The forces of the golf swing

We need to first understand what forces are being created in the golf swing to appreciate what the lateral bound to shovel pass drill is trying to improve. The sequence of forces in the golf swing, as described by Titleist Performance Institute (TPI), starts with lateral forces, then side bend, then turn, bend, and finally jump or vertical forces. Check out this article below for details on the kinetic sequence... 

-The kinetic sequence in the golf swing 

-How to use torque and round forces for more power in the golf swing 

This lateral bound to shovel pass movement is fantastic at improving that last characteristic especially, the critical vertical force. From research of the best golfers in the world, TPI has found that these golfers are pushing or creating vertical forces at about double or 200% of body weight in male golfers and close to 190% for female LPGA golfers. More specifically, the trail side leg is pushing down and creating vertical forces ranging from 77% to 69% body weight in PGA tour golfers and LPGA tour golfers respectfully. The lead side leg is producing vertical forces at 135% body weight and 127% body weight for PGA and LPGA golfers. This breaks down to 184% and 201% more vertical force being produced on the lead side compared to the trail side. This indicates where the load or weight truly is as we approach impact in the golf swing and where the speed is being developed.  Being strong, mobility, and dynamic on that lead side leg is critical! 

-Data from Titleist Performance Institute- 

For more on this, check out this article here... 

-The power of vertical forces in the golf swing 

Mastering the lateral bound to shovel pass drill

To be great on our lead side, we need mobility, stability, and power. Try these drills to work on each individual component, then begin integrating the lateral bound to shovel pass drill.  

Hip Mobility

1. Hip 90/90 swivel 

This is a fantastic drill that gets deep into the hip, pelvis, and low back complex. We can train true hip on pelvis mobility in a closed chain while affecting the hip capsule and smaller muscles of the hip. 

2. Side laying anterior glute med 

This is a great drill again for addressing common compensations and compensation patterns at the hip, pelvis, and low back that mimic hip movement. Instead, we drive full awareness and movement from the hip as we open more space.  

Hip Stability

1. Wall referenced hip hinge 

Work in the opposite side trunk turn as you begin to master the hinge movement. This is a great exercise to isolate the hip.

2. Kickstand hinge separations 

Moving slowly, we are building control between the pelvis and trunk. It is critical we can move these components independent of each other and a great way to train stability through the hip. 

Lower extremity power

1. Lateral bounds/ skater bounds 

We first need to master these lateral bounds before we can efficiently work into the lateral bound to shovel pass. Make sure you can sink into the hip and maintain balance and control before jumping up and out of that hip. 

2. Step to shovel pass 

Working on transferring the stability feel from the previous drills with the step to shovel pass is a great transition before the lateral bound to shovel pass. Make sure you can get the weight onto the lead side and practice using it to extend and turn. 

Conclusion

A strong golf swing is built from the ground up, and the lead leg plays a far greater role than many golfers realize. The lateral bound to shovel pass drill teaches you to load into the lead side, accept force, and then use that force to create speed through the body. Rather than simply trying to swing harder, this drill develops the movement patterns that allow power to be produced more efficiently and consistently. 

If the movement feels difficult at first, don't skip the foundation. Spend time improving hip mobility, building single-leg stability, and developing lower-body power before progressing to the full drill. As those pieces come together, you'll find it easier to transfer pressure into the lead side, generate greater vertical forces, and create the rotational speed seen in the best players in the world. 

Whether your goal is to hit the ball farther, improve consistency, or reduce stress on your body, the lateral bound to shovel pass is one of the most effective exercises for bridging the gap between the gym and the golf course. Master the fundamentals, progress the drill with intention, and you'll build a swing that is both more powerful and more resilient. 

-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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