The Lowest Score Wins Part 2, Weight Forward
In this article, I want to address the second key from the book, Lowest Score Wins by Erik J. Barzeski. This is a book that addresses the data of golf and reveals some surprising, and not so surprising, details. The overall purpose of the book is to describe to us what the most valuable skills are to truly lower your scores. It then helps walk us through how to design and prioritize practice around these high value traits. In addition, the book describes 5 key traits to the golf swing that are critical for an effective, reproducible swing. While you are prioritizing, say approach shots, in your practice to maximize your score lowering potential, u you should also be prioritizing or acknowledging the effort to improve on these 5 keys in your swing. Last week we discussed key #1, a steady head. Check out that article below. This week, we are discussing key #2, weight forward.
Weight forward
This book was published in 2014. The authors used data from force plates measuring ground reaction forces. In the last decade, TPI (Titleist Performance Institute) and other researchers have continued to research in more depth the same variables. The same data emerges.
The best golfers in the world will load 80+% of their weight and pressure on the lead side leg through the downswing, and it is most likely happening way sooner than you think. The authors make this a critical key because of its role in creating a consistent impact position as well as operating as an efficient force generator. TPI certainly agrees. We can drive massive power by shifting into our lead side in transition while also setting the table and for the swing path. The authors not that while the best players are loading 80-95% into the lead side through the downswing, amateurs can average as little as 55%, while some mid handicappers show a theme of getting about 70% there before shifting back again slightly, finishing at 60%.
Shifting pressure into the lead side is critical, but can be difficult for many.
Improving your ability to weight shift effectively
This is where Integrated Rehab and Performance Center steps in. There are many physical reasons why you may be struggling to shift weight effectively. One is you may not be familiar with what that looks like, feels like, or that you should even be doing it. Now you know.
Other reasons include hip pain, mobility limitation, and weakness. The hips are critical for this move, even if it seems like very little happens. In fact, there is movement at the hip in all three planes of motion to do this. We need internal rotation, abduction, and extension from the lead side hip. Further, the ability to create subtle changes in shape at the foot while driving and creating force through it is paramount. If the foot cannot do this, we change and compensate how the joints above it interact. Let’s focus on improving these 2 regions in the lower body to make sure you are not limited by physical restrictions before working on creating an effective weight shift I the golf swing.
Hip mobility and strength
We are focusing on the lead side hip. As we start the downswing, are even a bit before this, the weight and pressure of the body should begin pressing into the ground from the forward leg. During the shift, the pelvis is moving a bit laterally, or side to side. In this case, towards the target. As the feet are grounded and not moving, this means the hip joint will be moving to allow the pelvis to shift laterally above it. The motion at the hip joint on the lead side is adduction, where the femur appears to be coming across towards the midline of the body. As we continue to do this, adduction is coupled with internal rotation at the hip, this is made significant especially as we rotate the pelvis into the downswing, turning the pelvis toward the target on top of the hip. We need significant internal rotation at the hip now. Last, as we create high levels of force into the ground, the hip will be extending as we push. Accessing extension are even getting to neutral hip extension can be a challenge for many modern day people.
If we are lacking any one of these ranges of motion or pain, the body will resist creating a powerful and full pressure shift into that lead side. So how we restore these ranges? Try these movements below to address the hip joint in all three ranges of motion before building strength and control on top of it..
1. Hip 90/90 swivel.
This is a fantastic catch all position that will open up rotation, adduction, and abduction at the hip joint. A perfect place to start.
2. Quadruped hip extension
This drill requires precision. Make sure you are not cheating or compensating with low back extension and keep it in the hip.
3. Split stance side to side kettlebell swing
This movement is great for building strength and endurance around the lateral muscles of the hip. Critical for controlling and creating the lateral weight shift without overdoing it into a slide.
4. Into hip kettlebell swing
This move requires high levels of hip internal rotation and will get you very comfortable at accepting load into the lead side through rotation and lateral shift.
Foot mobility and stability
Just as important as the hips and pelvis here is the foot. We need to make sure the interacting structure with the ground is setting the stage for efficient force transfer and not encouraging compensations above. What we need from the lead side foot in the weight shift especially is supination. This is the movement of the arch of the foot becoming greater, or rising, without the entire inside edge of the foot tilting upwards. The ability to do this allows for force and weight to shift laterally without losing connection with the ground and torque from the hip and pelvis. Work on the moves above and the drills below to begin improving the ability to supinate and pronate the foot.
1. Toes off pronation and supination drill
This drill is great for encouraging supination while maintaining a full foot contact. Just pure foot mobility.
2. Heavy banded backswing, downswing
This drill is effect at integrating many different components to the swing. In this case, we are focusing on driving intense pressure through the foot while still encouraging it to change shape as the joints move above it.
3. Side to side kettlebell swing and into hip kettlebell swing.
The drills above are fantastic for creating higher speeds and heavier loads that the foot must adapt to while transmitting force to the hip joints and back. Work those in as well for the purposes of improving foot supination in the weight shift.
How else can we improve the weight shift?
The book emphasizes the forward weight shift as key #2 in the golf swing. This is because of how significantly important it is. What we can also focus on is compensation free coiling and shifting into the trail side hip in the backswing. Check out the video below for a description of this and movements to help improve it!
Check out the video below for another perspective on creating the weight shift in the golf swing. We have included a few different drills and exercises to help translate the physical capacity to shift into the golf swing.
Conclusion
The data is clear: great ball strikers get their weight forward early and decisively. Shifting pressure into the lead side is not just a stylistic preference—it is a key ingredient in producing consistent contact, predictable swing path, and efficient power. When the body is able to move pressure forward during the transition and into the downswing, the golfer sets up a stable and repeatable impact position that the best players in the world demonstrate again and again.
However, knowing what to do and being physically capable of doing it are two different things. Limitations in hip mobility, hip strength, or foot function can make this movement feel difficult or even impossible. When those restrictions exist, the body will often compensate with excessive sliding, hanging back, or inconsistent pressure shifts that make solid ball striking hard to repeat.
By improving the mobility and strength of the lead-side hip and restoring the ability of the foot to properly interact with the ground, golfers can remove many of the physical barriers that prevent an effective weight shift. Once those physical pieces are in place, practicing the movement becomes far more productive and the swing begins to organize itself around a more powerful and consistent pattern.
In the end, lowering your scores requires both smart practice and a body capable of executing the movements the swing demands. If you can build the physical capacity to shift pressure forward effectively, you put yourself in position to take advantage of one of the most important keys in the golf swing—and one step closer to shooting lower scores.
-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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