How to Start the Golf Downswing with Your Hips

Starting your downswing with your arms is one of the most common power-killers in golf. So many players get to the top of their swing and their first instinct is to pull the club down with their hands and shoulders, resulting in a steep, weak, over-the-top motion. This guide breaks down the correct sequence, showing you how to lead with your lower body to create effortless power and consistency. We’ll cover the correct feel, a step-by-step process, and simple drills to make this move a natural part of your swing.

Why Your Hips MUST Lead the Downswing

To understand why leading with the hips is so important, we need to talk about how power is created in the golf swing. Think about a major league pitcher throwing a fastball or a quarterback launching a bomb downfield. They don't just use their arms, the power starts from the ground up. Their feet dig in, their hips rotate explosively, their torso follows, and only then does their arm whip through. This is called the kinematic sequence, and it’s the blueprint for generating speed in any athletic motion.

In golf, the sequence is the same:

• Ground/Legs
• Hips
• Torso/Shoulders
• Arms
• Club

When you start your downswing with your lower body, you are creating a "lag" effect, like the cracking of a whip. The handle of the whip moves first, and that energy transfers progressively down the line until the tip accelerates at maximum speed. Your hips are the handle of that whip. By firing them first, you store massive amounts of energy in your torso, arms, and club, which is then released powerfully and effortlessly through the ball at impact. This not only adds yards to your shots but also helps naturally shallow the club, putting it on the coveted inside-to-out path for solid, straight shots.

Conversely, when your arms and shoulders lead, you break the chain. You lose all that stored energy, forcing your club onto a steep, outside-to-in path. This is the root cause of the dreaded slice and those weak, popped-up iron shots that rob you of distance and confidence.

The Right Feel: Shifting, Not Spinning

Here’s where many golfers get it wrong. They hear "start with your hips" and immediately try to spin their hips open as fast as they can. This is a common fault that can cause just as many problems as an armsy swing, leading to pushed shots, blocks, and getting the club "stuck" behind you.

The correct first move isn't a violent spin, it’s a subtle but distinct lateral shift of your lead hip toward the target. Imagine you ares' at the top of your backswing, fully coiled with most of your pressure on your trail foot. Your very first move down should be a gentle "bump" of your lead hip a few inches toward the target line.

This does two amazing things:

1. It shifts your weight. This move gets your pressure moving onto your front foot, which is essential for hitting down on the ball with an iron and creating a powerful, piercing ball flight.
2. It creates separation. For a split second, your lower body is moving towards the target while your upper body and the club are still coiled at the top. This separation creates a powerful stretch across your core - like winding a rubber band even tighter before you let it go. This is a primary source of power for elite players.

Only after this initial lateral shift do the hips begin to rotate open. The feeling is "shift, then turn." Think of your belt buckle: at the top of the swing, it’s pointed away from the target. The first move is a slide toward the target, and then it rotates around to face the target at the finish.

Step-by-Step: Initiating Your Lower Body Transition

Breaking this down into a conscious process can help engrain the motor pattern. Go to the range and practice these steps slowly at first - even without a ball - to get the timing and feel right.

Step 1: Get Solid at the Top

Complete your backswing. Your lead shoulder should be turned under your chin, and you should feel about 70-80% of your pressure on the inside of your trail foot. Feel that coil in your back and torso. Resist the urge to rush down.

Step 2: The First Move, The "Hip Bump"

This is it. Before a single thought about your hands, arms, or shoulders enters your mind, let your lead hip move laterally towards the target. The feeling will be in your lead glute activating and your pressure shifting from your trail foot to your lead foot. It's not a big move - just a few inches. Imagine bumping a swinging door open with just your lead hip.

Step 3: Unwind and Rotate

As soon as that weight has shifted, let your body's a rotation take over. Now, your hips can and should start to rotate open. As your hips turn, your torso will follow, and this powerful unwinding is what pulls your arms and the club down into the "slot." You aren't forcing the club down, you're allowing the rotation of your body to deliver it.

Step 4: Let The Arms Follow

The arms should feel passive for quite some a time. They are just along for the ride, responding to the pull of your body's core. Because your hips initiated everything, your arms will have plenty of room to drop into an inside path. This is the position every golfer dreams of - the club dropping into the slot, ready to attack the ball from the inside.

Common Faults (And Simple Fixes)

Even with the best intentions, it can be easy to fall into old habits. Here are a couple of the most common issues and some excellent drills to fix them.

Fault 1: The "Spin Out"

The problem: This happens when you rotate your hips open immediately from the top without the initial lateral shift. Your weight stays back on your trail foot, your posture changes, and you often lose your balance, getting the club stuck behind you, leading to big blocks or hooks.

The Fix: The Pump Drill. Set up to a ball and take your club to the top of the backswing. From here, without swinging, just practice the bump: shift your lead hip toward the target and feel your weight move to your front foot. Then, return to the top. Do this "pump" motion three times. On the fourth pump, trust the move and rotate all the way through the shot. This drill isolates and exaggerates the feel of the crucial lateral shift.

Fault 2: The Shoulder-Led, "Over-the-Top" Move

The problem: This is the classic slicer's move. Your first instinct from the top is a lunge with your trail shoulder and hands, throwing the club outside the proper swing plane. It’s almost always a reaction to a poor sequence.

The Fix: The Headcover Drill. Take a headcover (or a small towel) and tuck it under your trail armpit at address. Swing to the top, keeping the headcover secure. The goal is to keep that headcover in place for as long as possible as you start the downswing. To do this, your trail arm and shoulder must stay back and connected to your body, forcing your lower body to lead the way. As your hips shift and rotate, your arms will fall into the slot naturally, and only then will the headcover drop out as you release the club through impact.

Even More Drills to Make it Stick

Here are a couple more drills that do wonders for training a lower-body-led swing.

Drill 1: The Step-Through Drill

This drill virtually forces the proper sequence. Set up to the ball normally, but with your feet closer together. As you start your backswing, allow your lead foot to lift off the ground and move slightly toward your trail foot. To start your downswing, forcefully plant your lead foot down and forward, towards the target. This step is the weight shift. As soon as your foot plants, continue rotating through the shot and allow your trail foot to step through as well, as if you're walking toward your target. It exaggerates the ground-up feeling you want.

Drill 2: The Split-Hands Feel

This one is great for feeling how the body powers the arms. Grip your club normally with your top hand, but slide your bottom hand down the shaft about 6 inches. Swing to the top. From this position, if you try to pull down with just your arms, you'll feel incredibly weak and disconnected. The only powerful way to swing down is to initiate with your hip bump and rotation. You will immediately feel how your lower body's unwinding pulls your arms and the club down with effortless speed and leverage.

Final Thoughts

Mastering the hip-led downswing transforms your swing from an arm-driven effort into a powerful, repeatable body motion. It’s about sequencing the move correctly - a slight lateral shift followed by a natural unwinding - to deliver the club squarely and powerfully to the ball. Be patient, practice the feels and drills, and you'll build a golf swing that's not only more consistent but also far more powerful.

Perfecting a a complex new motor pattern like this takes practice, and knowing whether your feel matches the reality of what's happening can speed up your progress. That's a core benefit of a tool like Caddie AI. When you're out on the range and have a question about swing mechanics or what a certain feel should be, you get access to a 24/7 golf coach right on your phone, to give you simple, instant answers and guidance without the guesswork. This allows you to stay focused on practicing the right things and builds the right kind of confidence to take your new swing to the course.