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Downswing and TransitionBody Rotation All clubs Expert / Intermediate ⏱ 9 min 🇬🇧 Video in English, summarized

The downswing begins with the backswing: Athletic Motion Golf

Are your backswing and downswing two separate movements? The Athletic Motion Golf team, backed by 3D data from tour players, explains why the backswing initiates the downswing, then suggests a simple test: stop your swing just after your left arm is parallel to the ground and check your position on video.

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Athletic Motion Golf · his YouTube channelFree lesson selected by Fred P.

To be continued

7 minSame problemA Stretch Feeling at the Start of the DownswingPadraig Harrington · Intermediate / Expert12 minSame problemStart the Downswing with Your Legs: Unscrew the LidDanny Maude · Intermediate10 minSame problemPressure on the inside of the lead foot in the downswingSimon Camirand · Intermediate

What the lesson shows

“What starts my downswing?” That’s the question the Athletic Motion Golf team hears most often. Their observation: the amateur makes a backswing, pauses, then starts the downswing. The pro connects the two with a “mid-swing” where the body continues to rotate as the club finishes its upward swing. The body propels the arms and the club upward; this speed creates momentum that carries the arms through to the finish even after the body has stopped rotating, and The lower body moves back toward the target a fraction of a second before the club changes direction. This stretch comes naturally: it’s not about keeping your arms up or pulling your arm behind you. Hence their response: It's the backswing that starts the downswing.

Their image: the turntable. At the top, the torso is rotated about 45° more than the hips; this difference is maintained as if the lower body were resting on a rotating turntable, while the arms lower. At impact, the hips are open by about 45°, the shoulders are roughly square, and the torso is tilted sideways. Closing this gap too early causes the downswing to start from the shoulders; everything stays on the right side, without pulling the arms and torso past the center of the body. The test: swing with the intention of hitting the ball, but stop right after your lead arm is parallel to the ground. Correct position: knees back square to the target line, hands still above the waist, lead arm against the chest, trail elbow out to the side, club on plane. Incorrect: hips barely open, chest closed, club very low and tilted out. Film yourself: After this point, no further corrections will be made.

The Exercise, Step by Step

  1. Raise your arms and the club upward along with your body, without stopping them.
  2. Let your arms finish their upward movement while your hips move back toward the target.
  3. Maintain the rotational gap between your torso and hips as you lower your arms.
  4. Swing as if you're going to hit the ball, but stop just as your left arm reaches parallel.
  5. Film yourself and check that your knees are square, your hands are above your waist and the club is on plane.
  6. Practice slowly, then let the speed come naturally.

Key Takeaways

The pro links backswing and downswing with the “mid-swing.”
The lower body moves back toward the target just before the club changes direction.
This stretch arises from the momentum of the arms, not from an effort to create it.
Image of the turntable: Maintain an angle of about 45° between the torso and the hips.
Test: stop right after your lead arm is parallel to the ground, knees square, hands above the waist.

Mistakes to Avoid

  • Separating backswing and downswing with a pause at the top.
  • Keeping your arms up or pulling your lead arm back to create the stretch.
  • Closing the gap between shoulders and hips too early.
  • Reaching lead arm parallel with the club very low and tilted out.

Driving Range Mode

Keep it in plain sight, on the rug.

  1. Swings stopped just after lead arm parallel, filmed face-on and down the line
  2. Do the same check in front of a mirror, very slowly
  3. A few shots while maintaining the feel of the turntable

Your Questions

What starts the downswing?

For the Athletic Motion Golf team, it’s the backswing: the momentum of the arms allows the lower body to continue moving toward the target just before the club changes direction.

What is the “mid-swing”?

This is the phase where the body begins to unfold as the club finishes its upward swing. The pro performs this movement smoothly, while the amateur pauses.

How can I tell if my sequence is correct?

Swing with the intention of making contact, and slow down right after your left arm is parallel to the ground. Keep your knees square, your hands above your waist, and the club in the plane: that’s the right sequence.

Should you keep your arms up at the top?

No. You shouldn't hold your arms back or force the stretch—it happens naturally as a result of the momentum built up during the backswing.

Learn More

All “Downhill and Transition” videos →Find the lesson that's right for youAll “Body Rotation” videos →Find the lesson that's right for you A Stretch Feeling at the Start of the DownswingTurn toward your left heel while holding onto a fixed point: stretching your left shoulder, arm, and wrist is enough to make the club “shallower” without forcing it. Rushed Downswing in Golf: The Step DrillYou rush the downswing when your arms finish the backswing before your body does; two exercises with your feet together and a step help put your body back in control. Start the Downswing with Your Legs: Unscrew the LidThe lower body initiates the downswing: twist a giant lid open with your feet, keeping your upper body back, then extend your legs to build speed.

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* Amateur competitions with guidance from the pros