How to Keep Your Weight Forward in Golf

Hitting the golf ball purely has everything to do with shifting your weight forward through the swing. So many golfers get stuck on their back foot, trying to help the ball into the air, which leads to weak contact like thin or fat shots. This guide will walk you through why keeping your weight forward matters, the common reasons you might be falling back, and simple, effective drills to get your weight moving correctly toward the target for consistent, powerful strikes.

Why Is Getting Your Weight Forward So Important?

Think of the best ball strikers you’ve ever seen. What do they all have in common after they hit the ball? They create a shallow divot in front of where the ball was. That clean, crisp "thump" sound of pure compression can only happen one way: by hitting the golf ball first, and then the turf. This ball-then-ground contact a result of your body’s weight moving forward through the hitting area.

When your weight hangs back, a few bad things happen:

• The low point of your swing moves behind the golf ball. From here, you have two likely outcomes: you hit the ground first (a fat shot) or you catch the ball on the upswing with the leading edge (a thin, bladed shot).
• You lose all your power. The energy you created in the backswing dissipates because you’re not transferring it into the ball through a stable front leg. It’s like trying to throw a baseball while leaning backward - you just can't generate much force.
• You have to use your hands and arms to scoop or flip at the ball in an attempt to save the shot. This brings all sorts of inconsistency into your swing, because timing that flip perfectly is nearly impossible.

Conversely, when you get your weight moving onto your front foot correctly, you Crate what we call "descending blow." Your hands are ahead of the clubhead at impact, the shaft is leaning forward, and you compress the golf ball against the clubface. This is the secret to that powerful, penetrating ball flight you see from good players. It creates maximum power, better control, and incredible consistency.

The Common Culprits: Why We Fall Back

Understanding the problem is half the battle. Very few golfers consciously try to hang back, yet it’s one of the most common issues in the amateur game. It’s usually an instinctive reaction driven by a couple of key misunderstandings or swing flaws.

The Instinct to "Lift" the Ball

This is the big one, especially for newer golfers. You see the ball sitting on the ground and your brain logically tells you that you need to get *under* it to lift it into the air. This leads to a scooping motion where your body leans away from the target to try and help the club get up. It’s a natural instinct, but it’s the exact opposite of what needs to happen.

Remember, the loft on your golf club is designed to do the work for you. A 7-iron has loft built into it to launch the ball high. Your job is not to lift the ball, but to deliver the clubhead to the back of it with a forward-moving motion. Trust the club.

A Poor Downswing Sequence

Often, golfers initiate the downswing with their shoulders and arms. This is sometimes called swinging "from the top." When your upper body spins open too early, it traps your weight on your back foot. Your lower body has nowhere to go because your upper body has already raced ahead. Without the proper ground-up sequence - hips, torso, shoulders, arms - it becomes impossible to shift your weight forward effectively. You get stuck, and the only "out" is to flip your hands at the ball.

The Dreaded Reverse Pivot

A reverse pivot is when your weight moves toward the target in your backswing and then away from the target in your downswing - the opposite of what it should be. You’ll see golfers lean their upper body toward the flag as they take the club back. Then, to create some kind of power on the way down, they have to throw their weight back onto their trail foot. It looks like a tilting action rather than a rotational one, and it absolutely kills your ability to strike the ball solidly and get your weight moving forward.

Drills to Get Your Weight Moving Forward

Reading about weight shift is one thing, feeling it is another. Drills are the best way to train your body to make new motions. Here are three incredibly effective drills, starting with the simplest feel and progressing to more specific movements.

1. The Step-Through Drill

This is a classic for a reason - it almost makes it impossible to hang back. It forces your body to learn what it feels like to move aggressively through the shot toward the target. It's a fantastic drill for rhythm and flow as well.

Here’s how to do it:

1. Set up to the ball as you normally would with a mid-iron, like an 8-iron.
2. Take your normal backswing.
3. As you start your downswing, I want you to feel your entire focus is on moving towards the target.
4. Swing through and make contact with the ball.
5. Here’s the key part: Immediately after impact, let the momentum of your swing pull your back foot off the ground. Allow it to come forward and take a full step toward the target, finishing in a walking-like pose with your back foot now in front of your lead T-foot.

At first, you might feel off-balance, but you'll quickly get the hang of it. What this drill does is remove the option of staying on your back foot. Your brain understands that to take a step forward, your body’s momentum and weight *must* be traveling in that direction. After hitting 10-15 balls with this drill, take a normal swing without the step. Try to recreate that powerful sensation of your momentum carrying you through the shot.

2. The Flamingo Drill

This drill helps you feel what it’s like to have a stable lead leg to post up against through impact. Finding balance here really trains your body's stability and forward weight transfer.

Here's how to do it:

1. Set up to a ball with a short or mid-iron.
2. Before starting your swing, pull your trail foot back so only the toe is resting on the ground for balance, like the kickstand on a bike. About 90% of your weight should already feel like it’s on your lead foot.
3. From this setup, take a shorter, three-quarter length swing back and through.
4. The goal is to hit the ball and hold your finish in balance without your trail foot stamping down to catch you.

This drill forces you to rotate around your lead hip instead of swaying back and forth. Because your weight is already forward, it simplifies the downswing thought process to just turning through the shot. It promotes a feeling of stability and rotation on your front side.

3. The Lead-Heel-Down Drill

Many great ball-strikers feel the downswing starts from the ground up by replanting their lead heel. This drill isolates that crucial first move. For many players who spin out with their shoulders, this drill can be a game-changer.

Here's the feel:

1. At setup, feel balanced.
2. As you make your backswing, allow your lead heel to lift slightly off the ground. Don't force it, just let your hip turn pull it up naturally. This is an "old-school" move but fantastic for prompting a dynamic weight shift.
3. Now, the absolute first move to start your downswing should be to firmly plant that lead heel back into the ground. Feel like you are squashing a bug with it.
4. This motion - planting the heel - should trigger the rest of your downswing. Your hips will begin to unwind open, followed by your torso and arms.

Focus on making "plant the heel" your only swing thought for a few shots. It helps sequence the downswing correctly and gets your lower body leading the way, pulling your weight forward naturally instead of pushing it from the top.

Your Finish Position is the Proof

Finally, if you want a simple and immediate way to diagnose your weight shift, just look at your finish position. Your follow-through isn't just about looking good, it's the result of everything that happened before it. A good swing that successfully transferred its weight forward will produce a very specific finish.

Check these points in your finish:

• Weight on the Lead Foot: At least 90% of your weight should be on your front foot. You should feel like you could lift your back foot off the ground and hold your balance for several seconds.
• Belt Buckle to the Target: Your hips should have fully rotated so that your belt buckle is facing the target, or even slightly left of the target for a right-handed golfer.
• Up on the Back Toe: Your trail foot should be up on its a toe with the sole pointing almost straight up at the sky behind you. The heel should be completely off the ground.
• Great Balance: You should be able to hold this finished position comfortably until your ball lands.

If you're wobbling backward, your weight is on your back foot, or your hips are pointing way to the right of the target, it's a clear sign your weight never made it forward. Use this as a checkpoint. Commit to holding a balanced finish on every single a swing, and your body will start figuring out the necessary movements to get you there.

Final Thoughts

Getting your weight forward isn't a complex, mystical move. It’s fundamentally about moving your body's momentum toward the target through the ball, driven by a proper sequence that starts from the ground up, and culminating in a full, balanced finish. Focus on the feeling of moving through the shot, not at the ball.

As you work on this, seeing your own swing can make all the difference. With Caddie AI, you can capture your swing on video right on the range, and our AI can analyze key positions to show you exactly where your weight is at impact. We give you instant, personalized feedback and drills, tailored to your specific swing, so you can stop guessing and start building a better, more consistent motion.