How to Practice Weight Shift in Golf

A great golf swing feels fluid and powerful, but what many players don't realize is that the true engine behind that power isn't brute strength - it's a proper weight shift. Learning to move your weight correctly from backswing to follow-through is the single biggest step you can take to unlock more distance, improve your ball striking, and develop a more consistent motion. This guide will walk you through the why and how of the weight shift, giving you actionable drills to start feeling the right sequence today.

Why a Proper Weight Shift is Your Secret Power Source

Think about any powerful athletic motion. A baseball player hitting a grand slam, a quarterback throwing a deep pass, or a boxer delivering a knockout punch. In every case, power starts from the ground and is transferred up through the body. They don't just use their arms, they use their entire body in a synchronized sequence. The golf swing is no different.

An effective weight shift does several amazing things for your swing:

• It Generates Effortless Power: By loading your weight onto your trail side in the backswing and then shifting it forcefully to your lead side, you create leverage and rotational speed. This is where clubhead speed comes from, not from swinging your arms harder.
• It Promotes Solid Contact: Shifting your weight forward onto your lead side through impact is fundamental for hitting down on the ball with your irons. This "covering the ball" motion ensures you make clean, ball-first contact, creating that satisfying compressed feel and a nice divot after the ball.
• It Improves Your Sequence and Timing: A correct weight shift naturally helps the rest of your swing fall into place. When your lower body leads the downswing by shifting forward, it creates lag and allows the arms and club to follow in the proper sequence, preventing common issues like casting or coming "over the top."

Without a good weight shift, you're essentially leaving yards and consistency on the table, relying solely on your arms to get the job done. This leads to weak shots, poor contact, and a lot of frustration.

Understanding the Correct Sequence: A Step-by-Step Guide

A great weight shift isn’t complicated, it's a fluid transfer of pressure in your feet. Forget about big, dramatic sways. Instead, think about your body rotating over each foot during the swing. Here’s how it should feel in three stages.

1. The Backswing: Loading the Spring

The goal of the backswing is to load up your power. As you begin to take the club back, you want to feel the pressure in your feet move from a 50/50 starting position toward your trail foot (your right foot for a right-handed golfer). As you rotate your hips and shoulders, your weight should be concentrated on the inside of your trail heel and the ball of that foot.

At the top of your backswing, about 70-80% of your pressure should be on your trail side. A great mental image is a baseball pitcher lifting their lead leg to load up before throwing. You are coiling your body and loading your weight into that trail leg, ready to unleash it towards the target. The one thing to avoid here is swaying. You are rotating around your trail leg, not sliding your hips laterally away from the target.

2. The Transition: Starting The Downswing

This is where so many amateur golfers go wrong, but it's where great ball strikers get it right. Before your arms and shoulders have even finished the backswing, your lower body should initiate the move down. It starts with a slight lateral "bump" of your lead hip toward the target. In reality, this is just your pressure beginning to transfer from your trail foot back to your lead foot.

Imagine you have a pressure sensor under your lead foot. Even before you consciously start the downswing, you should feel that sensor start to light up. This lower-body-first move is fundamental. It creates the separation between your hips and your shoulders that stores immense power and automatically slots the club onto the correct shallow path. It’s a very subtle move, but it’s the catalyst for the entire downswing.

3. Impact and Follow-Through: Unleashing the Power

As you continue to rotate through the ball, your weight should continue to a post up onto your lead leg. By the time you reach the impact position, anywhere from 80-90% of your pressure should be firmly on your lead side. This aggressive shift forward ensures your hands are ahead of the clubhead at impact, compressing the ball and promoting that downward strike with your irons.

From impact, just keep turning. Allow the momentum of the swing to pull you into a full, balanced finish. Your body should be facing the target, your trail heel completely off the ground, and nearly all your weight supported by your lead leg. If you can hold this finish position without wobbling, it’s a great sign that your weight has moved correctly through the entire swing.

Common Weight Shift Mistakes (And How to Spot Them)

It's one thing to know the theory, but another to recognize faults in your own swing. Here are the most common weight shift errors:

• The Sway: This is a lateral slide away from the ball on the backswing instead of a rotation. You'll feel pressure on the outside of your trail foot at the top. This makes it almost impossible to shift your weight forward in time, often resulting in fat or thin shots.
• The Reverse Pivot: This is the ultimate power-killer. It involves your weight moving to your lead foot on the backswing, and then falling back to your trail foot on the downswing. You essentially do the exact opposite of what you’re supposed to do. If shots go high and weak, or if you hit behind the ball a lot, you might be a reverse pivoter.
• Staying Flat-Footed: This is a swing with almost no weight shift at all. The golfer stays centered, or flat-footed, and just uses their arms to swing the club. It’s a safe-feeling motion, but it generates zero power and relies completely on timing to hit a decent shot.

Actionable Drills to Master Your Weight Shift

The only way to improve your weight shift is to practice the feeling over and over. Here are four fantastic drills you can do at the range or even at home without a ball.

Drill 1: The Step-Through Swing

This is a classic for a reason. It exaggerates the forward motion and forces you to move dynamically.

1. Set up with your feet together, with the ball in the middle.
2. As you start your backswing, take a small step to the right with your trail foot. Feel the weight load into that foot as you rotate to the top.
3. To start the downswing, step toward the target with your lead foot, planting it firmly.
4. Unleash the swing, allowing your right foot to come off the ground and step all the way through, finishing like you are walking towards your target.

Drill 2: The Flamingo Drill

This isolates the feeling of loading and unloading a single leg.

1. Take your normal setup.
2. As you swing back, allow your lead foot to lift slightly off the ground, standing almost entirely on your trail leg at the top. This forces you to rotate into a stable backswing position.
3. To initiate the downswing, decisively plant your lead foot back on the ground, feeling the pressure shift.
4. Swing through to a balanced finish. This helps teach the transition sequence of "step, then swing."

Drill 3: The Split-Hand Drill

This is less about the feet and more about feeling how the body leads the arms, which is a direct result of a good weight shift.

1. Take your normal grip, but then slide your trail hand a few inches down the shaft.
2. Make some slow, smooth practice swings. You will instantly feel how your body needs to rotate to move the club.
3. The split grip prevents your arms and hands from taking over and forces your torso and lower body to be the engine of the swing. Feel how the body turn and weight shift pulls the club through, not the other way around.

Drill 4: The Pressure Awareness Drill

This is a a mind-body exercise you can do with every shot you hit.

1. As you practice, make the pressure in your feet your one swing thought.
2. At address, feel 50/50.
3. During the backswing, consciously feel the pressure build inside your trail foot. Say to yourself, "Load."
4. At the transition, consciously feel the pressure move back to your lead foot before you unwind. Say to yourself, "Shift."
5. At the finish, feel all your pressure on your lead foot and hold it. Say to yourself, "Finish."

Attaching a single word to each phase can help ingrain the feeling and sequence into your subconscious.

Final Thoughts

Mastering the weight shift connects everything in your golf swing. It turns a tentative, armsy motion into a powerful, athletic sequence that is not only more powerful but far more repeatable. Start with the feelings, practice the drills patiently, and you’ll build a solid foundation that will pay off for years to come.

Translating these feels to the course is the final step. Often, a tricky lie or uncertain situation can make a golfer revert to an old, "safe" swing pattern that lacks a proper weight transfer. This is where getting objective advice can make all the difference. When you're facing a tough shot, we've designed Caddie AI to provide a clear, simple strategy right on the spot. You can even take a photo of your ball's lie, and our AI will offer guidance on the best way to play it, helping you commit to an athletic swing instead of a tentative poke.