Muscles of the Backswing Coil

By | on January 17, 2024 | 15 Comments | Array


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15 Responses to “Muscles of the Backswing Coil”

  1. February 10, 2013


    Hi Jeremy,

    Lets say we have two levers, shoulders and hips.

    Which is the independent variable and which is the dependent variable to get you to rotate on an axis (PIVOT).

    I suggest you coordinate your answer with Paul.

    • Michael,
      Thanks for the question. The shoulder turn is responsible for pulling the rest of the body around in the backswing. The lower body is what initiates the downswing. In order to stay on axis throughout the rotation there are other components, like core stabilizers, responsible for that but the above explanation answers your question the best we believe.
      Jeremy and Paul

      • Jeremy ,This question is the “hen and the egg “issue:when initiating the backswing ,is it the arms moving in unison which are pulling the shoulders back around ,or is it the reverse ,the turning of the shoulders which move the arms back ?
        As for me ,it’s the arms moving back ,but I may be wrong (Though it works fine thes way for me ! )

        • Good question. Anatomically, the shoulder blades (and muscles attaching them to the trunk) are the foundation for the arms. Additionally, the abdominals and other spinal rotators are the foundation to trunk rotation (which causes what golfers call “shoulder turn”). If these two things work together the arms will tend to move nicely as a result.
          Jeremy Klinkhamer, PT

  2. To strengthen the Traps ,I extend a rubber band between my hands ,the arms being level to the ground in front of my body and at right angles to the the body .Is that the best way to do so ?
    How do you add “explosive speed “to your core/hip muscles (Are these the lats ?) to rotate faster in the thruswing and increase therefore clubhead speed ?
    The only training device I know of is the SOMAX hip trainer ,but it’s expensive ,cumbersome and I can’t find a way to have it shipped to FRANCE ?
    You don’t get the same result by simply using rubber bands

    • That’s a good exercise choice for the mid-traps. Lying flat on a stability ball and doing the same arm movement with or without free-weights is also another good one. It also allows you to move the arms at different angles to strengthen different areas:
      Straight up II, Diagonal \ / or Straight out — –.

      As for the explosive speed for the downswing… this is a much longer explanation and will be best explained in a video but here are a few concepts: 1. You don’t have to replicate a swing motion to get faster or stronger with the hips/core for the downswing, 2. Strength first, ie rotational core exercises and glute exercises, 3. Speed drills without resistance; ie plyometrics such as jumping, lateral leaping, spinning. Plyometric exercises without a proper level of strength can be dangerous. That’s why I say, “strength first.”
      Thanks for the questions,
      Jeremy Klinkhamer, PT

  3. January 22, 2015


    Jeremy ,You said in the above response that you would elaborate on the “Explosive speed ” drills for the downswing/throughswing (Except for your last video on glutes strenghtening )Maybe I have overlooked them .If not ,cculd you please demonstrate them to us?
    What’s important for the success of the “LAG ” is that the lower body is very much in advance of the upper body ,the hips are facing the target while the upper torso has not yet turned forward !
    Speed of the lower body (Which PAUL does beautifully !)is of course paramount but damn difficult to obtain !

    • Hi Raymond,
      Here are some titles to a few I did in the past that should help you with your request. I’ll keep your question/comment in mind as I gather more ideas for 2015!

      How To Increase Hip Separation In the Downswing
      Build Your Lower Body Strength For More Power
      Add Some Interval Training To Your Workouts
      More Exercises to Increase Clubhead Speed

      Jeremy Klinkhamer, PT

  4. January 22, 2015


    This is quite interesting and have already seen great improvements in my swing and distance. The importance of rotating the hips instead of spinning them makes a huge difference.

    • Absolutely… great to hear you learning the difference between “spinning” and “rotation”. “Spinning,” in terms of golf, means the pelvis/hips twisted but DIDN’T create any subsequent power to the next segment (torso). “Rotation,” would mean we’re USING the shear forces and friction from the ground/foot relationship, up to our pelvis and then to the rest of our body and club via segmental links. Biomechanically, “rotation” gives us something to use where “spinning” might get our pelvis to a location without a meaningful result.
      Jeremy Klinkhamer, PT

  5. Jeremy ,
    I saw an exercise on a another site to develop the muscles responsible for the rotation of the lower body/hips:you cross over ,say ,your right leg in front of your left leg and turn to the left,barefooted,then you do the reverse .
    What do you think of this exercise?
    There’s a whole bunch of muscles (a “girdle of muscles”) around the hips responsible for the fast rotation of the hips :do the exercises you promote cover them all(For example the one you show in the plank position ,crossing the knee/leg to the opposite side )or this other one ,standing up,elevating the knee to the opposite side ,hands holding a pillar for stability.
    The “side leg lift “is also a good exercise to strengthen the muscles in that area (You lie down on one side and lift/lower the leg ,with or without weights strapped on the ankle )

    • Hi Raymond,
      I’m not familiar with the first exercise you described, I’m sorry. As for the “girdle of muscles”, yes, on this site I’m certainly giving you a huge library of exercises that will strengthen, stretch and build speed/power in every hip muscle associated with the golf swing. Enjoy them all… no one exercise can do it all.
      Jeremy Klinkhamer, PT

  6. Jeremy ,I’ve re read all the comments from the former years above .I’m still working hard to improve my hip speed gong forward in the downswing .Progress has come but it is slow. .I’m amazed by the speed of the SENIOR Golfers on the SENIOR Tour when they propel their hips forward enablng them to send the ball far away while I struggle to do so..

  7. Hi Jeremy, my lower trap muscles, especially on the right side, have always given me problems: a lot of pain and tightness after a round. I’ve found that “rest” doesn’t help, and need some drills/excercises to gradually build up flexibility and strength in that area without straining the region. Recommendations? Thanks.

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    February 11, 2023


    Hi Jeremy,

    This tip is so important to improve my backswing. Before seeing this video, I have been pretty much using either my arms or hands to initiate take away and backswing. Even I thought that I used shoulder to initiate backswing, I used the upper trap muscles, which caused inconsistency since I moved the spine too much in the backswing.

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