Better Sequencing for a Better Swing

Developing Force and Power Transfer for Golf

In my YouTube video HERE, I walk through a series of exercises designed to help improve how you transfer force and power through the body—an important component of an effective golf swing. These exercises are not about replicating the swing itself, but about building the physical qualities that support better movement and performance on the course.

The “Ideal” Kinematic Sequence: Theory vs Reality

The popular “ideal” kinematic sequence (shown in the image above) is often presented as the most efficient way to swing a golf club. In this model, movement follows a precise order—starting with the lower body (pelvis), then the torso, followed by the arms, and finally the club. In theory, this sequence allows for optimal energy transfer and maximum clubhead speed.

However, when we look at what actually happens in elite/professional golf, the picture is less straightforward. Research has shown that even the best players in the world don’t consistently match this “ideal” sequence. Some players do come close—but most don’t.

At first, this can seem confusing. If it’s considered “ideal,” why isn’t everyone using it?

Individual Movement Patterns in Elite Golf

The reality is that professional golfers tend to develop movement patterns that work best for their individual bodies and capabilities. Factors such as mobility, strength, timing, coordination, and even injury history all influence how a player moves. Rather than chasing a theoretical model, most elite players have refined their own efficient pattern through years of practice and repetition. This raises an important question: would forcing a player towards an “ideal” sequence actually improve performance—and if so, at what cost? For many, especially skilled players, changing ingrained movement patterns can be difficult and may not always lead to better outcomes.

What Most Good Golfers Do Well

While there is variability in how players move, there are still some consistent themes. One of the most common is the sequencing of the lower body initiating movement before the upper body during the downswing. In many cases, this begins even earlier—during the transition from backswing to downswing. This lower-body-first pattern helps create a more effective transfer of energy through the body, without requiring a perfectly timed or textbook kinematic sequence.

How the Exercises Help

The exercises in the video HERE are designed to support this general principle. They focus on improving coordination and the ability to transfer force from the lower body, through the 'core', and into the upper body. This is particularly useful for amateur golfers, who often struggle with sequencing and efficient power transfer. By developing these underlying physical qualities, you can create a better foundation for your swing without needing to consciously manipulate complex movement patterns.

Final Thought: Specificity Isn’t Always What It Looks Like

It’s important to understand that these exercises are not meant to directly replicate the golf swing. Instead, they help build the physical capabilities that make an effective swing possible. For true “golf-specific” improvement in swing mechanics, nothing replaces actually practising the golf swing itself. The gym should support performance—not try to mimic it. Simply put, an exercise doesn’t need to look like the golf swing to be highly relevant to improving it.