Fix Loose Lower Body w/ Laser Beam Knee Drills

Lower body stability is key for power and accuracy in the golf swing. This drill will help you build a powerful base.

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gordon
The laser drill has helped me focus on the lower body and thus prevent my tendency to be right arm dominant. In particular I began using a hip turn against a stable right (trail) leg/knee for the takeaway. For a while this worked ok, but recently I have been plagued by pain in the right knee, which sometimes „gives“ on the backswing as the tension from the hip turn increases. Watching the video more closely could it be that my idea of using hip turn to start the takeaway and backswing is flawed? Should I be using torso turn against stable hips instead, keeping the right knee laser fixed whilst loading the right glute in the process? Gordon
June 20, 2021
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Craig (Certified RST Instructor)
Hello Gordon. Maybe. The pull of the torso (obliques) combined with shoulder blade glide will make the hip turn. You could also be over doing the locking of trail knee in place. It is okay to lose some flexion to allow for easier turn. Just not over cooked. Take a look at Weigh Shift Part 2 Video. The focus will be more on trail hip line, but will talk about how the hip turns.
June 20, 2021
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gordon
Thanks for these useful insights and tips Craig. You will soon be answering before I have sent my question! Gordon
June 20, 2021
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Dave
On the takeaway, should the weight be more centered on the right foot at the top of the swing? Or, should we intentionally keep the weight more on the inside of the right foot to assist on the downswing as the weight shifts to the lead side?
June 9, 2021
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Manny (Certified RST Instructor)
Hi Dave... Just don't let the load shift to the outside of the leg, ever. See Weight Shift Part 2 - Right Hip Line or go over Axiom videos on Justin Rose for pressure plate info. during the golf swing.
June 9, 2021
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Daniel
Couple questions about left knee external rotation on downswing. First, what is the correct way to think about sequence--should the intent in the downswing be to externally rotate the knee, and the feeling of weight shifted to the left heel and hip results from that rotation. Or should the intent be to put weight in the left heel and hip and the external rotation follows naturally from that? Also even when I don't push off the right side I have a tendency to quickly bounce my weight from right to left, which causes my hips to slide a little and gets me off balance. is there a drill or good swing thought to help cure this? Thanks!
December 24, 2020
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Craig (Certified RST Instructor)
Hello Daniel. The external rotation will begin first as you start to shift back to the lead side. The rotation won't force the weight. External rotation and then pull with the inner thigh adductors to start moving weight. Take a look at Fixing Your Weight Transfer. It will happen very quickly and can almost feel like one motion. Take a look at Sam Snead Squat to help with the bounce. You can use counter torque with trail leg to curtail.
December 24, 2020
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Mohnishkumar
Hi . Do we rotate our calf as well in the backswing ( takeaway ) . I feel more stable and centered while i rotate . Thanks
December 16, 2020
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Craig (Certified RST Instructor)
Hello Mohnishkumar. The calves won't have a lot of rotation that is done manually. But, will be following how the legs react with the rotation of the knee.
December 17, 2020
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Duc
I have a problem with over rotating my hips on backswing and knees flaring. I've seen one drill that recommended either pointing your lead or trail foot slightly toward the target at setup so that helps limit hip rotation on backswing. Is it okay to do this during the actual golf swing as well?
November 6, 2020
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Craig (Certified RST Instructor)
Hello Duc. You can do this and it will limit motion. But, tread carefully because it can put more stress on the knee joints. Ideally, figure out why you over rotate in the long run to keep the hips under control.
November 6, 2020
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Brian
This is very helpful. I also feel that pinch of the pelvis rotating into the leg Hogan talked about inside the top of the right leg at the top.
July 27, 2020
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Craig (Certified RST Instructor)
Great Brian. Leg work is crucial for sequencing and stability.
July 27, 2020
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Kevin
Craig, we know my front knee is lazy and bends a lot in the backswing. Keeping the clam drill in mind, when I allow my back hip to come back a bit in the backswing (keeping weight in the arch and heel on the back foot) my front knee doesn't want to bend as much and allows for easier control of it as well. Question is, should I still focus on keeping the front leg straight. If I try, I can keep it straighter than it would be otherwise. When I do, it flattens my hips a bit. But it also feels like i'm super grounded in both feet and my torso is in a really powerful twist with minimal effort. When I specifically try to straighten my front foot a little more, I feel the outside of my front glutei engage. It really feels exactly like how my trail glutei feels. Do I want this, or should only my back leg glute feel like that? Also, can you point me to some exercises that can help me strengthen my twisting muscles. Even doing the chair drill shoulder twist really exposes my weak core and want to improve there for sure.
June 22, 2020
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Craig (Certified RST Instructor)
Hello Kevin. You can allow for some lead knee movement, but you don't want a ton because it will be something you will have to "undo" sort of coming down. Your loading feelings I don't have a problem with. Go to the Golf Core Fitness Section under the video menu. Much more to help the core build some strength and gain awareness.
June 22, 2020
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Barry
Since I have started the rotary program , and doing video analysis , I noticed that my left knee collapsed after years of the 'lazy man ' swing. Now I am rotating with my upper body , and I have drilled on keeping my left knee pointing left of the ball , but I now have a new or maybe a legacy issue. My left knee now moves forward about 4 to 6 inches , still left of the ball, but I know this should not happen. I assume because I still have too much hip turn in the back swing. Any good drills or thoughts to stop this from happening. Thanks.
June 3, 2020
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Craig (Certified RST Instructor)
Hello Barry. It is okay for the hips to rotate and some knee movement. However, take a look at Left Knee Movement and Play the Best Golf of Your Life in 6 Weeks Video 1 of 6 for further discussion and a good back swing drill. The 1 of 6 will be a good way to drill load and rotation without over cooking it.
June 4, 2020
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Barry
Thanks Craig and appreciate the quick response. I will check those videos out.
June 4, 2020
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johanne
When loading to the right in the backswing is it ok to use the femur to rotate the hip back. I find if I do then the knee stays flexed and the hip has no over rotation.
May 18, 2020
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Craig (Certified RST Instructor)
Hello Johanne. Take a look at Weight Shift Video Part 2. The hip can internally rotate when the torso is pulling the hips to a wound position in the backswing.
May 18, 2020
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Kevin
Craig - I’ve noticed that I can easily do this drill without the club and not see a gap between my knees. When I add the left, the left knee shows up and is moving in toward the ball. I’ve found that some of this was caused by my wait moving toward my toes in the backswing and my knee is trying to flex to counter the weight and also a little reverse hip shifting can cause it - have you seen others with the same issue and causes?
April 29, 2020
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Craig (Certified RST Instructor)
Hello Kevin. I have seen the issue and it's because you start following the momentum and inertia of the club. You have to stay hyper focused with the body positions and not want to feel like you are chasing the club to positions. It goes where it goes with proper shift and rotation.
April 29, 2020
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Blake
Hi, RJ. Thanks for the lesson. One thing just isn’t clicking for me. Now, and in the past, when making my backswing, when I try to keep my knees facing forward, and pull back with my right lat and obliques, my shoulders turn at most 60 degrees. I’m fairly flexible. So what am I missing?
March 18, 2020
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R.J. (Certified RST Instructor)
flexibility isn't really important when getting a proper 90 degree turn. If you have proper posture and you don't do anything to make the brain think that you're loaded prior to getting a full turn, (i.e. early bending of the trail elbow or shoving your left arm across your chest), it's fairly simple. So those are probably the first three things I'd want to look at, posture, right elbow, left arm, once I see you attempting to rotate while keeping flex in your trail knee and knee caps pointing forward. Not shifting enough weight into the right side will also hinder the ability the rotate, which you were having issues with when straightening out the right leg and turning your knees.
March 18, 2020
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Bill
In the video Chuck talks about having a little movement in the back knee In the backswing. How much would be too Much?
January 6, 2020
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Craig (Certified RST Instructor)
Hello Bill. A little loss of flexion is fine. If the back knee is straight and you don't feel any glute load you have over cooked it. It shouldn't change by more than an inch or two.
January 6, 2020
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Bill
Thanks Craig. I understand the flexion. But I guess what I also need to know is about the back knee pointing straight forward As per the laser beam drill, how much can it move to the side?
January 6, 2020
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Craig (Certified RST Instructor)
Hello Bill. It can externally rotate a few degrees. But, you don't want very much at all because it will tend to change weight placement and hurt the ability to maintain hip line.
January 6, 2020
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Bill
Thanks
January 6, 2020
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Kevin
I was working on this in front of the mirror and keep catching my knee flex increasing too much in an effort to help stabilize the lower body. Should I feel more load in my hamstrings moving to glutes as opposed to my quads to my glutes? Assume that when I feel the pressure in my quads that I have too much knee flex
January 2, 2020
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Craig (Certified RST Instructor)
Hello Kevin. If you start having a lot of quad activation you are probably adding excessive knee flexion.
January 3, 2020
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jane
R.J. I ordered rotary connect and the instructions weren't included or maybe thrown out by mistake. Could you email them to me if there are instructions on how to use it? I want to make sure I do it properly. Jane
August 20, 2019
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Craig (Certified RST Instructor)
Hello Jane. If you type Rotaryconnect into the video search box. You will see a few videos pop up that describe how best to use your new training aid.
August 20, 2019
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Giap
I feel like my downswing sequence is off when I do the laser beam drill.
August 18, 2019
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Craig (Certified RST Instructor)
Hello Giap. Without seeing your move it would be tough to diagnose. I would bet that you may be staying too glued and not moving your weight while trying to keep the knees stable.
August 19, 2019
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Kevin
I was working on this move tonight along with loading the right glute in the mirror. I can keep my right knee still but when I really sit into the right ankle and glute I’m getting some lateral movement of the right knee. I also tried kicking my knee inward but it still moves when I load the glute - any suggestions when combing these moves?
May 29, 2019
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Craig (Certified RST Instructor)
Hello Kevin. How much is the movement? Take a look at the Laser Knee Beam Drills. Also, make sure it isn't because you are moving laterally too much with the hip. Weight Shift Video Part 2.
May 30, 2019
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Ross
Can I just check a couple of things. The ideal is to keep the upper legs and knees facing forwards or close to forwards. Is there a brake on the backswing so that the hips feel fully loaded over the legs? Something that will trigger the hips to start moving back toward impact? I can understand that sitting into the right glute will act as a brake to stop the right leg turning out. If that's right is there a similar brake for the left leg?
December 19, 2018
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Craig (Certified RST Instructor)
Hello Ross. You can use the drill in Starting the Downswing Before Completing the Backswing. However, there won't be so much of a brake so to speak. But, when you are fully loaded and turned you will have a lot of tension and the only way to rid it is moving the other way.
December 19, 2018
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Blake
Thanks Craig, that helps!
December 6, 2018
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Craig (Certified RST Instructor)
Hello Blake. No problem.
December 6, 2018
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Blake
Hi, Craig. I taped my swing to possibly submit it but saw way too much leg bending in back- and downswings. I found this video and realized I was overturning my hips back and down. I am now turning my hips less and really feeling my obliques and glutes in the backswing coil. Good! But now it’s harder to feel my hips as the “engine” of the downswing. Even though my hips are 45 degrees closed in backswing and maybe 40-45 degrees open at impact, it “feels” like not a lot of movement. Question: What % of the downswing should feel powered by my obliques? It feels now more than ever like I really need them to make the downswing happen.
December 6, 2018
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Craig (Certified RST Instructor)
Hello Blake. I don't have a certain percentage for you, but a lot. The torso and legs you will feel the most. The legs to help shift and squat. Torso to bring the hips around and clear. Feeling a lot of core engagement is natural.
December 6, 2018
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Jay
I was given this drill, specifically for my trail knee. I understand to keep the knee stable in the backswing, but do I also keep it pointed forward through transition and impact?
November 18, 2018
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Craig (Certified RST Instructor)
Hello Jay. Yes. You will see a little movement into impact as the trail foot rolls in (Role of the Right Foot Video). But, it should remain pretty stable throughout the backswing, transition and into the release.
November 19, 2018
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Christopher
I am only a week into RST but generally am confused why some "drills" are not listed in the Dashboard Drills column and some videos in the "Drills" column, like this one, do not include any drills. Am I thinking incorrectly about the columns?
October 12, 2018
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Craig (Certified RST Instructor)
Hello Christopher. The above video is a drill. It doesn't combine a rep counter, or have multiple parts. But, the goal is to use the checkpoints maintaining better knee positions throughout the backswing. Rep some backswing practice maintaining the laser beams. I can understand some of the columns and drill labels may be confusing. We are currently cleaning up the site making it much more user friendly and too the point.
October 12, 2018
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Gary
I found this video extremely helpful. Many thanks!
August 4, 2018
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Craig (Certified RST Instructor)
Thanks Gary!
August 5, 2018
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Ron A. Sr.
Craig, Let’s day I have everything good backswing , down Swing but I am rushing because my body is tense. What Drills do you recommend to make you stay relaxed in the process?
July 4, 2018
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Craig (Certified RST Instructor)
Hello Ron. Drills staying relaxed during drilling, or trying to apply the technique while playing?
July 5, 2018
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Ron A. Sr.
????????????????️‍♀️, Thanks
July 3, 2018
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Craig (Certified RST Instructor)
Hello Ron. Your welcome. Any more questions? What's that symbol? It's not coming through on my end.
July 4, 2018
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Ron A. Sr.
Smiley Faces
July 4, 2018
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Ron A. Sr.
Thanks young Fellow,you have been reading my mind ????????.
July 3, 2018
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Craig (Certified RST Instructor)
Hello Ron. Most of our members know that RST Instructors have super powers.
July 3, 2018
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Doug
I have a serious problem with my left knee kicking to the right before I start the downswing. How can I break this habit? When I try to stop it, my left knee tends to bend and go straight ahead. Is that just as bad? The end result is that I have lost most of the backswing torque and have no power.
May 3, 2018
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Craig (Certified RST Instructor)
Hello Doug. Take a look at How to Swing from the Ground Up and Weight Shift Video Part 2. Make sure you are loading into the trail glute properly while maintaining a proper hip line. If the lead knee comes in slightly that is okay. Ideally, you don't want the lead knee going straight towards the ball too early going back.
May 3, 2018
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Frank
What should knees do on downswing?
February 8, 2018
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Craig (Certified RST Instructor)
Hello Frank. The lead knee will externally rotate to help you get stacked first thing in the downswing. The trail knee should maintain its flexion and do relatively little.
February 9, 2018
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Frank
Thanks, good to know. I’ve started the external rotation and it helps me stop the slide and helps get weight onto left heel earlier. All these reduce my early extension. A small detail that helps me a lot. Thanks.
February 9, 2018
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Craig (Certified RST Instructor)
Hello Frank. Good. Take a look at Fixing Your Weight Transfer.
February 9, 2018
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Brian
Hi, any tips on how to keep the right knee from kicking in on the downswing. This causes me to lose height and adds to a dipping motion. Isnthe right knee just meant to roll in towards the left or stay put? Many thanks Brian
January 6, 2018
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Craig (Certified RST Instructor)
Hello Brian. The trail foot should slightly roll on the instep. No pushing while shifting weight. You need to learn to pull the weight over. Preventing Hip Pain Video.
January 7, 2018
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Brian
Excellent Craig,thank you.
January 8, 2018
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Tyler (Certified RST Instructor)
So Chuck talks about check points for what you should feel, but how much right knee movement is okay? Obviously it will move a little, but its something that I've been working on a lot lately and I don't know if its become good enough to move on to the next step or not
November 14, 2017
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Craig (Certified RST Instructor)
Hello Tyler. You can always submit a swing review and we will be happy to check. Also, the goal is minimal movement. If you have a tiny amount you are probably okay. But, if it still straightens enough to affect the glute load. That would be when concern should creep in.
November 14, 2017
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Tyler (Certified RST Instructor)
Thank you, i recently did a review and was told to focus on my knee flex. I just didn't want to pay to have the same exact thing told to me as the previous review haha but thank you. I'm going to work on it a little more and try to perfect it
November 14, 2017
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Craig (Certified RST Instructor)
Hello Tyler. I understand. Use the self analysis and some of your recent swings. Upload them to check yourself before using a review. Make sure it looks like you are hitting the same points as our model swings do with the trail knee.
November 14, 2017
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Kenneth
I'm with Stan below on the left knee turn inward. Not only was it a learned part of my swing for decades based on practices of many top pros (& their teachers) but as a 61 Y.O. it definitely helps me to achieve the 90 degrees of rotation sought with the upper body in the backswing. In other words, the rotation inward of the left knee, combined with weight shift and synchronized turn of upper body and hips (which is prescribed by RST) make it easier for me to achieve the desired rotation. Keeping the laser beam knees while achieving the desired rotation actually places strain on the left knee which I don't feel if I'm allowed to flex it inward. I have rotary connect and happy to keep plugging away at this if you guys feel that it truly is the right thing and that I'll just work through the strain felt. Your advise would be appreciated.
September 19, 2017
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Craig (Certified RST Instructor)
Hello Ken. Ideally, the lead knee will remain stable. However, I understand the flexibility issue and genetics. If there is slight movement and all other items remain on par. I wouldn't boot you out of camp. You will need to be very conscious and aware that it can get out of control fast.
September 21, 2017
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Kenneth
Thank you Craig and clear you're not really letting me off-the-hook. I'm trying to do the right thing and oddly find it a bit easier if I'm a bit more erect at setup. I understand too that I have a responsibility to improve my fitness if I ultimately/truly want to achieve what you all advertise - a tour quality swing. You've all done a GREAT job in my humble opinion in putting the power of knowledge in my hands. Let's see if I can do better than certain political leaders in doing something with it. Kind regards, Ken
September 21, 2017
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Craig (Certified RST Instructor)
Hey Ken. Thanks for the reply. Yes, posture will definitely play a big role in how the upper and lower body rotate. Appreciate the compliments of our system.
September 21, 2017
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Diane
Hey guys, I'm trying to figure out what about my swing is irritating my lead (left) knee. Loading the backswing with bent right knee and driving inner heel down into the ground is certainly helping power and release, but as I similarly load and shift the weight into the front in the downswing, my lead knee is suffering. Is this an indication of not enough hip turn perhaps?
July 15, 2017
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Craig (Certified RST Instructor)
Hello Diane. Hip turn or improper lead knee external rotation. Take a look at Fixing Your Weight Transfer as well as Preventing Hip Pain to make sure you are moving properly.
July 15, 2017
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Clint
So, what would you recommend be the best feeling or sensation to search for when you "shift" your weight into the back swing? So I can combine this feeling with the mechanical practice or laser beaming my knee into the back swing.
April 13, 2017
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Craig (Certified RST Instructor)
Hello Clint. Take a look at How to Swing from the Ground Up. A great way to start the swing and start shifting the weight early. You may combine with the drill above to keep the lower half stable as well.
April 13, 2017
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Rob
Hi guys, After my recent review, I was advised to work on the drill for my left knee. I have also been advised to work on the necktie drill as as sometimes my upper body weight will not stay on the right side in the backswing. It seems these two faults are connected in that too much bend in my left knee allows for the upper body to pivot back from the right side. Does too much internal rotation of the left knee lead help cause this? Rob
March 22, 2017
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Craig (Certified RST Instructor)
Hello Rob. Sounds like your diagnosis is correct. The lead knee internally rotating back too much will lead to pelvic instability and over rotation. Both which will help contribute to losing proper axis tilt or reverse pivot at the top of the backswing.
March 22, 2017
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Martin L
This drill and swing thought instantly improved my ball striking from wedges through rescue club but am still having trouble with consistency on fairway woods. Any good drills that will help with fairway woods specifically?
March 3, 2017
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Craig (Certified RST Instructor)
Hello Martin. Fairway Woods (3wd-5wd?) what is the specific issue?
March 3, 2017
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Martin L
I'm hitting irons high and straight with good distance but fairway woods are very inconsistent. High ballooning to the right and occasional pull hook. Perhaps I'm not getting to left side well with these clubs but can do with irons?
March 6, 2017
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Craig (Certified RST Instructor)
Hello Martin. It could be your shift or you are increasing tilt trying to create a certain launch. Still remember most fairway woods you will still be hitting slightly down on. Don't try to lift in the air.
March 6, 2017
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Lance
Recently I have found by setting up with my trail foot turned inside just a degree or two that I can feel my weight on the inside of the ankle and then the weight shift onto my heel much better. Then as I finish the takeaway the hip rotation is minimal and then at the top of the backswing the lower body wants to go back the other way because of the tension of the muscles around the trail hip. Is this the feeling of having loaded the glute? Even though it feels restricted it is very compact and easier to shift to the lead side to start the downswing. So my question goes back to the trail foot being locked into a position that prevents to much play with the hips in the backswing - is this a good approach? I am trying to eliminate the trail shoulder push in the downswing in all this as well and trying to maintain the spine angle into impact. Does this correlate to proper rst principles?
October 31, 2016
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Craig (Certified RST Instructor)
Hello Lance. Yes, the feeling of weight placement and torque (the tension you feel) is a loaded trail side feel. Ideally, you shouldn't have to turn the trail foot inwards and you don't want to eliminate hip rotation all together. Try to work towards your same feelings with the loaded trail side and slowly turn the trail foot closer to square.
October 31, 2016
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Lance
Thanks Craig. I think that perhaps I have been a bit too splayed outwardly with the trail foot. Given that I have size 14 feet the adjustment to square gives a very different feeling of tension you discussed. I have found hip rotation is secondary to the upper body rotation on the backswing as the hips continue to about 45 degrees while the shoulder blade glide and shoulder elevation finish the backswing. What is the key movement that stabilizes the spine angle into impact? ends.
October 31, 2016
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Craig (Certified RST Instructor)
Hello Lance. Clearing the lower body properly with a good release stabilizes the spine. If you lose the tush line, trail side push release the club, poor weight shift, etc.. all lead to bad spine angle at impact. Good post (You Hit the Ball with You Legs Video) and Release (Left Hand Release Drill - Fix Your Release) all keep you in the shot.
October 31, 2016
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Peter
Very nice! Laser beams are more comfortable than the arm/knee separator, but the latter helped me with a more stable impact position. peter Kennedy MD
September 20, 2016
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Craig (Certified RST Instructor)
Hello Peter. Thanks for the compliments. Yes, I would imagine the latter helped with impact as well.
September 20, 2016
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John
I am really struggling to keep my knees from not turning too far right on my backswing. I am ok 3/4 of the way back, but then I seem to keep trying to turn and my left knee folds in...kind of like Bubbas right knee. Any other drills or advice on how to resolve this? I can do it fine without a club or in slo mo, but when I hit a ball this hitch shows up. If I try to swing 3/4 my timing is messed up. Thanks!
September 16, 2016
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Craig (Certified RST Instructor)
Hello John. Take a look at the Weight Shift Video Part 2. Make sure you are allowing yourself to turn into the trail oblique to calm the legs.
September 17, 2016
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Pete
I can keep my Left knee pointing directly forward, but notice that the knee does move out a little (so I guess the flex in the knee is slightly increasingly) So if I look down I can initially see half of my foot, then during backswing, knee moves forward and I can then see just final third of foot. Is this movement ok ?
September 11, 2016
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Chris (Certified RST Instructor)
Hey Pete, yes this is perfectly okay and the movements from the lead knee that you are seeing are due to the rotation of the hips into the backswing. Just make sure that you aren't allowing the hips to over rotate by keeping the trail knee flexed and facing forward. - Chris Tyler
September 12, 2016
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Jason
related to this, a lateral hip sway: Can one of the instructors confirm my personal findings that if a golfer were to only elevate the arms during move 2, (( ie after move 1 (the takeaway)) and "forget" to keep turning at the same time, he or she may create a tendency to sway right with the hips? (due to an automatic counterbalancing of weight?)
September 11, 2016
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Chris (Certified RST Instructor)
Hey Jason, Yes, in some cases when the arms are overly active, you can create more of a closed hip slide to get things moving back over to the lead side. If you are working to create a full turn, the shift to the lead side, using the legs properly, should eliminate any sort of slide. Check out the "fixing weight transfer" video to help you see the correct movements. - Chris Tyler
September 12, 2016
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Jason
well actually you did help confirm something for me just into the wrong direction. Over active arms can cause a sway in any direction. I have figured out that after my takeaway I had a tendency to elevate the arms and forget to turn in that right hip would become too high from down the line and I would become outside R leg NJA (the trail leg on the backswing). on camera when I do they take away and then make sure I keep turning with "moderate" continued arm elevation, followed by flexion, I find that my spine angle stays and I'm very happy with what I look like at the end of that backswing. over elevating the arms after the takeaway and forgetting to continue to turn, actually caused me to stand up by the time I got to the end of the backswing. The last strange thing I noticed, was when I keep turning correctly after the takeaway, I maintain the tush line better even in the downswing.
September 12, 2016
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Sean
Hey all. New to this website as of last week and have already taken advantage of the swing review. This was one of my drills assigned to me as I have an issue with the back turn of my right knee turning a lot which sends weight to outside of foot and over rotation. I couldn't figure out how to keep my knee in place without putting so much pressure I felt like I couldn't move forward. I found that the correct way for me to fix this and keep knee straight is to check my hips. My left hip would turn down and my right hip high causing this. If I focus on turning my right hip lower then my left this helped tremendously!
September 6, 2016
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Craig (Certified RST Instructor)
Hello Sean. Great. I'm glad you found the review helpful and it sounds like you are starting to correct some hip stability issues.
September 6, 2016
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Stan
Nobdy says the same thing.... look at all kinds of videos of pros that move that left knee big time...There is also another series or pro that shows some of the all time greats moving their left knee to the extreme including lifting up the rear left show....ugh. The conflicting info in this sport is just amazing.
August 18, 2016
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Craig (Certified RST Instructor)
Hello Stan. We teach it from a purely anatomical and bio-mechanical stand point. Other players have big lead knee movement which works for them. Allows for bigger turn and weight shift. But, with regards to how the body actually performs certain motions. It is unnecessary and can cause more harm down the road.
August 19, 2016
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Sean
I think the part with the left knee is that if it moves a lot, you can get some power if done correctly due to a bigger turn. However, do it wrong and your transition and downswing will be way off.
September 6, 2016
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Chris (Certified RST Instructor)
Hey Stan, there is certainly a ton of conflicting information out there. We try to eliminate grey areas in the world of golf instruction and have very black and white fundamentals that are backed by science. We try not to pay attention to what pros are doing with their swings because most players end up sustaining a golf related injury based on poor movements. Check out this video that Chuck did talking about this stuff... https://rotaryswing.com/videos/full-swing-basics/introduction/golf-swing-fundamentals
August 19, 2016
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James
Is the same for the knee position on the downswing and follow-through?
August 2, 2016
64x64
Craig (Certified RST Instructor)
Hello James. The knees will have to move a little in the downswing that will differ from the backswing. Because the lead knee will externally rotate when shifting. The trail leg will be getting pulled through. The key is just having quiet knee work. There will be some movement back and through. But, quiet and stable.
August 2, 2016

Building a powerful base is one of the most important golf swing fundamentals there is, and it starts with the knees. Yep, your knees are a critical component of the backswing that show you whether or not your body is moving correctly. Too often, golfers let their right knee rotate too far during the backswing, leading to a lack of power and making it very hard to shift their weight during the downswing. You can also see this with their left knee as it buckles in toward the right. This is a very weak position to be in and a difficult one to recover from.

In this golf instruction video by RST Founder Chuck Quinton, you'll get two great visuals to help you build a solid base like a big old oak tree that will not only help you build more power in your golf swing, but more consistency as well. If you're struggling with consistent iron play, take a look at your knees in your backswing and see if they're moving around too much like demonstrated in this video.

One of my favorite concepts is the idea that I created about having laser beams coming out of your knees and that's because in the swing a lot of times the knees are a good indicator of where incorrect movement is coming from in the golf swing. So a lot of times what we'll see, we'll focus on the right knee first going back. A really, really common swing fault is for people to start rotating their pelvis a lot during the backswing rather than rotating from their rib cage and their torso and keeping their hips more quiet. They start rotating their hips right away and they start rolling to the outside of their foot and their knee, if I had a laser beam coming straight out of my knee, starts pointing way behind their foot. So now, all of a sudden, you can imagine, this is not a very powerful position to be in. It doesn't look very powerful, does it, right, and it's not. Anything else you were trying to do, if you were trying to throw a ball from this position, this would be really weak, but it's extremely common in the golf swing for people to let this right knee rotate out way past their foot.

                Well, a simple visual for it is imagine that your right knee had a laser coming straight out of the knee and it's kind of pointing at the ball. Now it doesn't need to be kicked in that far at address, that's too much, but at set up make sure that it's kind of pointed in a little bit. Technically it's going to be kind of more over your foot, but we just don't want it way out here, but the big key is going back you want to make sure that it doesn't point ever outside your foot. You can see as I start doing this, notice that my foot starts to roll over a little bit, right? All of a sudden I get into this really weak, awkward position and it's really hard for me to shift my weight on the downswing.

                So as you go back, imagine that that knee stays pointed where it was at address. Now technically I want, the knee needs to rotate a little bit, but most people when they struggle with this and they turn their pelvis too much in the backswing and they lose all of this stretching motion that we need in our core. When they do that all of a sudden they're going way out past their foot. It can rotate a little bit, but you want to make sure that it kind of, imagine that it stays pointing never past your toes. So if you do that you're going to have a good loaded up position in the backswing.

                Now the other thing that they tend to do is that you can see this movement from the left knee. So we've got this right knee with a laser coming out, imagining that we're pointing more at the ball and that it doesn't ever point out behind our foot going back. The left knee, the common problem that we see is the left knee kind of doing this. Again, they're both kind of caused from the same thing. Instead of rotating from your core you start rotating your hips really early and get in this really weak, awkward position and the left knee is point way back here behind the ball.

                You want to imagine at set up your left knee, the laser is kind of out over your foot, over your toe and as you go back that it stays there. Now, again, just like the right one, it's going to actually come in a little bit, but we don't want to see this kind of stuff because then all of a sudden as you do this it's going to affect your pelvis. You're going to have a tendency to have this nasty reverse pivot, your hips are going to be overturned and all kinds of other issues are going to arise from that. We want a nice, stable lower body, a stable base for everything else to move on top of, so this left knee, as you go back, imagine that the laser points forward toward the ball, never back behind it. Now, again, technically it can actually move back behind it. This is more of a visual or a feeling, but as you do that you're all of a sudden going to go from this position, which is going to be impossible for you to generate any power from your lower body, to this position, where I'm on a nice, stable base and I can feel my glutes engaged.

                So imagine you've got lasers coming out of each knee and they're essentially kind of always pointing over your toes or just barely inside of them. We don’t want this right knee ever pointing way back behind your right foot and you never want this left knee pointed way back behind the ball and you'll have a much more stable base in your golf swing.

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