5 Golf Swing Mistakes No One Is Talking About

Every golfer has a few mistakes they know about: the sunscreen they forgot, the three-putt on 18. The ones that cost you strokes and back pain are usually the ones you don’t notice, because you repeat them every round.

Here are 5 golf swing mistakes our team sees all the time in Fort Myers golfers, from weekend players to serious competitors, and how to fix each one for a smoother, more powerful and pain-free swing.

Mistake #1: Skipping the Warmup

Like any sport, golf goes better when your muscles are warm. Even on a practice day, give your body at least 10 minutes of walking, dynamic stretching and easy swings. A warmup improves your range of motion and lowers the risk of lower back pain or rotator cuff irritation.

On game day it matters even more. A simple pre-round routine:

1. Arrive early: get to the course about an hour before your tee time, so you aren’t rushing.
2. Putt to a small target: aim at a tee or coin instead of the hole, starting 20 to 40 feet away and working in to about 3 feet. Finish with a few minutes of short uphill putts.
3. Get a feel for the course: spend about 10 minutes chipping and putting around the green to see how the ball rolls on firm and soft areas.
4. Stretch: if you only do one thing, make it this. Dynamic stretches for the hips, trunk and shoulders get you ready for a full turn.
5. Hit short wedge shots: a few minutes of smooth, short wedges and slow-motion full swings builds rhythm and balance.
6. Don’t stand around: keep moving between the range and the first tee, so your muscles don’t stiffen up again.

Our best golf warmup exercises give you a 15-minute routine to follow.

Mistake #2: Not Lifting Weights

Many golfers worry that lifting will make them bulky or stiff. It won’t, and skipping strength training means missing one of the best ways to improve your swing. Many of the best players in the world lift as part of a routine that also includes conditioning, stretching and mobility work. A golf swing assessment shows which areas of your body need the most work.

Some of the most useful lifts for golfers:

• Deadlifts: strengthen nearly every muscle in the swing and improve grip, posture and power
• Lunges (bodyweight or dumbbell): train the ankles, hips and core to keep you stable, especially if you tend to step out of a swing
• Medicine ball rotations: side throws and rotational throws mimic the swing and build the speed that adds distance
• Overhead presses: build shoulder strength and help protect the shoulders from the repetition of practice

Start light, learn the movement first, and progress gradually. Our best core exercises for golfers are a good place to begin.

Mistake #3: Taking the Backswing Too Far

Yes, you can take the club back too far, and when you do, you lose control of the swing. Most often the backswing runs long because the downswing starts too late.

• Start from the ground up: begin the forward swing as a full-body movement that starts at the feet and travels up
• Don’t lead with the arms: avoid letting your arms be the first thing that moves toward the ball
• Sync the halves: your lower body should start the forward swing as the club, hands and arms reach the top

Mistake #4: Poor Posture at Setup

A great swing starts at setup. A stance that’s too wide, or weight shifted onto the balls of your feet, hurts your balance and power and leads to shanks.

1. Set your feet: no more than about two inches wider than your hips.
2. Balance your weight: over your ankle joints, not the balls of your feet.
3. Hinge, don’t squat: hold your arms in front of your chest with hands together, then drop your hips straight back.
4. Check your line: you should be able to draw a vertical line from your ankles to your knees.
5. Finish the setup: bend slightly at the hips and knees and let your arms hang below your shoulders.

You should feel stable before you swing: steady enough to resist a light push, and able to wiggle your toes without losing balance.

Mistake #5: Training Too Slow

The golf swing is a burst of power. Only practicing slow swings, or only lifting light weights for high reps, won’t build the speed you need. Effective training includes explosive work for the 3 phases of the swing:

• Eccentric phase: the club slowing down at the end of the backswing
• Isometric phase: the brief pause at the top before the transition
• Concentric phase: the club accelerating toward the ball on the downswing

Explosive options include lateral step-ups, cable pull-throughs, trap bar deadlifts, medicine ball slams and simple plyometrics. Add them once you have a solid strength base and no pain.

When Swing Pain Needs a Closer Look

Stiffness after a long round is common. These are not, so get them checked before your next round:

• Pain that travels: down a leg or arm, or numbness, tingling or weakness
• Sharp pain with rotation: in the back, hip or shoulder
• Elbow or wrist pain: that lingers for days after you play (see our guide to preventing golf injuries)
• Pain that wakes you at night: or bladder or bowel changes with back pain (seek care the same day)

Fix the Mistakes and Play Pain-Free

If stiffness, pain or weakness is holding your swing back, our golf swing analysis finds where your body is losing motion and power. We fix the cause with The Gray Method™, one-on-one with a Doctor of Physical Therapy at our clinics in Fort Myers, Cape Coral and Estero.

Start with our Fixing the Cause & Not Just the Symptoms Assessment, or Inquire About an Appointment →

Call our office at (239) 223-0484 to schedule your appointment.