How to Fix a Stiff Golf Swing

A stiff, jerky golf swing feels just as bad as it looks, robbing you of power, consistency, and the simple joy of a purely struck shot. The good news is that this isn't a permanent condition, it's a habit that can be broken. This guide will walk you through the real causes of a stiff swing and provide practical, on-the-range drills to help you replace that rigid motion with a fluid, athletic, and powerful swing.

Understanding the Feel and Look of a Stiff Swing

Before we can fix it, we have to know exactly what we’re dealing with. A stiff golf swing isn’t just about feeling tense - it's a chain reaction that affects every part of your motion. You might recognize a few of these telltale signs in your own game:

• It feels muscular, not athletic. You feel like you're trying to hit the ball with sheer force, using your arms and shoulders to wrestle the club, rather than letting speed and momentum do the work.
• The motion is choppy. Instead of one smooth, continuous movement, your swing seems to have distinct, jerky parts. The takeaway might be a sudden yank, and the downswing often feels like a violent lunge at the ball.
• Your arms and hands dominate. The arms often lift the club straight up in the backswing and pull it straight down, with very little body turn. This leads to an "all-arms" swing, which is a major power leak.
• There’s a poor finish. A stiff swing rarely ends in a balanced, majestic pose. More often, it leads to an abrupt, awkward finish where you’re fighting to stay on your feet because your body rotation stopped too early.

At its core, a stiff swing is a disconnected swing. The arms, hands, and body are not working in a synchronized, flowing sequence. Instead, one part tries to overpower the others, resulting in a motion that is both inefficient and inconsistent.

The Real Culprit: Tension's Attack on Fluidity

Stiffness is born from tension. But where a lot of golfers get it wrong is thinking that tension is a choice. Often, it's a subconscious reaction to the pressure of trying to perform. You might stand over a tight fairway and think, "I HAVE to hit this one straight," causing you to grip the club tighter, tense your shoulders, and lock up your forearms right before you start your takeaway.

This physical tension is the direct enemy of clubhead speed. Think about trying to crack a whip. To get that "snap," your arm must be relaxed and fluid. If you tried to force it with a rigid, tense muscle movement, you wouldn't generate nearly as much speed at the tip of the whip. Your golf swing works the exact same way. The club is the end of the whip, and true power comes from releasing it with speed, not muscle.

Our goal isn't to hit the ball harder, it's to swing the club faster. That might sound like the same thing, but it's a huge mental shift. Hitting hard creates tension. Swinging fast requires relaxation. The drills and concepts below are all designed to help you unlock this faster, more fluid swing.

Phase 1: Your Pre-Shot Relaxation Routine

The battle against stiffness begins before you even pull the club back. Your pre-shot routine is the perfect time to intentionally shed tension. Don’t just go through the motions - use it as a deliberate reset.

Master Your Grip Pressure

This is the number one starting point. Your hands are your only connection to the club, and if they're tense, that tension will shoot right up your arms and into your shoulders. Most golfers who struggle with stiffness grip the club way too tight.

• The Toothpaste Analogy: Hold the club with just enough pressure that if the grip were a tube of toothpaste, you wouldn’t squeeze any out.
• The 1-to-10 Scale: If 1 is barely holding on and 10 is a death grip, you want to feel a "3" or "4" at address. This light pressure keeps your wrists and forearms soft, allowing them to hinge and release naturally during the swing.

Free Up Your Arms and Shoulders

A key part of a good setup, which golfers often get wrong, is feeling relaxed over the ball while maintaining an athletic posture. A lot of players lean over and then lock everything up.

• The Shoulder Shrug: Before you take your final stance, lift your shoulders up toward your ears and then let them drop completely. Feel them settle into a low, relaxed position.
• The Arm Dangle: As you address the ball, feel your arms hang freely and naturally from your shoulders. They shouldn't be rigid or held stiffly away from your body. Give them a little shake to make sure they're loose.
• Continuous Waggle: Gently waving the clubhead back and forth behind the ball does more than just aim. It keeps your hands, wrists, and arms in light motion, preventing them from freezing up before the takeaway.

Phase 2: Drills for a Smooth, Connected Takeaway

A stiff swing often starts with a bad first move. If the takeaway is jerky or arm-driven, the rest of the swing is just an attempt to salvage it. The key to a good takeaway is feeling the big muscles - your chest and torso - initiate the movement.

Drill: The One-Piece "Push Back"

This drill helps you feel the club, hands, arms, and torso moving away from the ball together as a single unit.

1. Take your normal setup.
2. Without hinging your wrists at all, simply use your shoulders and chest to turn and "push" the club straight back about two or three feet. The triangle formed by your arms and chest should stay perfectly intact.
3. Your hands and arms should feel passive, just along for the ride.
4. Do this several times to feel the connection, and then slowly integrate it into a fuller swing. This trains you to start the swing with a big-muscle rotation, not a small-muscle snatch.

Drill: The Feet Together Swing

This is a classic for a reason. Hitting shots with your feet touching (or very close together) makes it nearly impossible to use a jerky, lunging motion because you’ll immediately lose your balance.

1. Place a ball on a tee for easier contact.
2. Bring your feet together so they are touching.
3. Now, try to make a smooth, three-quarter swing. To maintain your balance, you’ll be forced to rotate your body smoothly around your spine.
4. Any aggressive, independent arm action will pull you off balance. This drill teaches you to swing in rhythm, relying on body rotation for stability and power.

Phase 3: Creating a Fluid Transition

The transition - the moment between the backswing and the downswing - is where many stiff swings fall apart. Tension causes golfers to "yank" the club from the top, rushing the downswing and throwing everything out of sequence.

Drill: The "Pump" Drill for Sequencing

This drill teaches your body the correct sequence of movement in the downswing: lower body initiates, arms drop, then rotation.

1. Make your normal backswing to the top.
2. From the top, start the "first pump" by initiating a slight shift and turn with your hips while letting your arms drop down to about waist-high. Feel the club dropping "into the slot."
3. Pause, then return to the top of your backswing.
4. Repeat the "pump" one or two more times, ingraining the feeling of the lower body leading the downswing.
5. On the final pump, go ahead and swing all the way through to hit the ball. This trains your body to wait for the arms to drop before releasing all its power.

Phase 4: Finishing Free and in Balance

The finish tells the story of the swing. A stiff, restricted swing leads to an off-balance, abbreviated finish. A fluid, powerful swing naturally unwinds into a full finish position.

Drill: The "Pose for the Camera" Finish

This isn't just about looking good, it's a powerful feedback tool. Committing to a full, balanced finish forces you to complete your body rotation and transfer your weight correctly - two things a stiff swing prevents.

1. Hit a shot with a mid-iron.
2. Your one and only goal is to hold your finish position until the ball lands.
3. Your chest and belt buckle should be facing the target, your right heel should be completely off the ground (for right-handers), and almost all your weight (around 90%) should be on your front foot.
4. If you're wobbling or falling backward, it’s a sign that your rotation stopped short and your arms took over. Keep practicing until you can “stick the landing” every time.

Final Thoughts

Fixing a stiff golf swing is less about forcing new positions and more about releasing old tension. By focusing on light grip pressure, using your big muscles to start the swing, and allowing the club to flow with momentum instead of muscle, you can build a more fluid, powerful, and repeatable motion. These drills will help you feel what a relaxed, connected swing is supposed to feel like, turning that rigid movement into a relic of the past.

If you're on the range working on one of these drills and wish you had a coach for a quick reminder or find yourself on the course getting tense over a tough shot, that's what I designed Caddie AI for. We created it to act as your personal golf expert, so you can ask anything, anytime - whether it’s clarifying a swing thought or getting a simple strategy for the shot in front of you. You can even take a picture of a difficult lie, and it will analyze the situation and recommend the smartest way to play it, helping you replace performance anxiety with clear, confident thinking right when you need it most.