Today we are going to be discussing posting up. What that actually means, and how to use your lead leg properly in your golf swing to achieve better balance and swing speed, and more importantly, be able to protect the critical joints of your body like your hip and your knee.
Now what we want to do today is define what that word posting up means, and I'm also going to show you a simple drill that's going to help you use that lead leg perfectly in every single swing that you make. I know a lot of us get anxious at home when we have to sit through seven, eight, or 10 minutes worth of information, but I promise you — just sit through it, understand it. We have to understand conceptually what we're trying to accomplish first, and then start to put the drill to use, and then you'll start to get the results from it.
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So let's go ahead and define what posting up means first. Posting up simply put, is after you've shifted your weight over to your lead side. So once you've shifted your weight to your lead leg, posting up is just going to be pushing your heel into the ground and clearing your hip at the same time. This is working your lead leg into a fairly straight position — we consider it a passive straight position. So when you shift to the lead side, you're posting up, you're clearing your hip. That's what posting up really is.
The muscle groups that are really critical for this movement are your glutes — your lead side glutes — and your obliques. Your obliques are responsible for rotating your hips and your glutes are responsible for stabilizing your pelvis. Elite players have talked about how their glutes didn't fire and that's why their hip spun out a little bit — it's actually a very critical muscle group that does in fact help stabilize your pelvis. So if you've had a hard time finding the awareness of your glutes, here's a simple way to do that: just pick your lead foot up, then stomp out into your proper stance, landing in your heel or ankle joint area. After you land, lift your trail foot up and pump down a little bit.
You'll start to feel the medial side of your glute contract quite a bit. Again, pick this foot up, stomp out, pick the trail foot up, and flex up and down a couple of times — you'll feel those muscles. Those are great muscles, and when you start to shift into that side you'll want to have some awareness of them to help stabilize your pelvis so you don't spin out through the hitting area. You want your body to stall essentially. If you want to take your training even further, you can use the GOAT Drill system to track these exact movement patterns with real-time feedback.
The second muscle group is your obliques. A good way to find your obliques is to pull your belly button up towards your spine — sucking your gut in — and then rotate your body back and forth while trying to keep your belt buckle facing forward. You'll feel those muscles. Those are the muscles that will help rotate the hips out. Now that we understand what posting up means and what muscle groups we're going to be activating, let's go ahead and get you a simple drill that's going to train you how to do this.
Okay, here's the fun part. We're going to go into a little drill that's going to teach you how to do this properly. If you don't have an impact bag, I encourage you to get one because it's going to give you immediate feedback on what your impact position looks like — and that's where the money is made, right there at impact. The way I want you to do this drill is to go ahead and get into position, put the impact bag right about where you would have your ball positioned, up off your lead ear. Set up with your knee slightly flexed, about 80% to 90% of your weight under your lead foot. Now during this movement, I also want you to allow your head to stay still — shift your hips but keep your head quiet.
You'll notice a little bit of increase in tilt — this ball position would be a little bit too far back. Your hips and knees should be in a square position, square to your target line. You've got 80-90% of your weight on your lead foot, arms back as far as you can get them, probably just above belt high. At this point you're going to drive your lead heel into the ground, clear the hip, and at the same time release your hands and arms into the bag.
Real slow at first — clearing the hip, driving that heel into the ground. You can really start to feel your glutes tighten up. Push your lead heel in, release the club. I want you to do right around three to five hundred reps of this. It's a lot of reps, so give yourself breaks in between — don't try to do a ton of them in a row. Even if you space these out over a couple of days, that's perfectly fine. Once you've done three to five hundred reps, you can make the drill a little more advanced by adding your whole body movement. Load up to the top of your swing, shift to the lead side, and post up at the same time. You can also upload a swing to an AI swing analyzer to check whether your lead leg is posting up correctly before or after your practice sessions.
What you're going to be looking for is that your lead leg is in neutral joint alignment — that's your hip socket, the center of your knee, and the center of your ankle all stacked on top of one another. Your hips are going to be open about 35 to 45 degrees. You can feel that you drove your lead heel into the ground to help straighten that leg. So you're driving the heel in, straightening the leg. From this angle: you've got 80% of your weight here, you drive your heel in, you're clearing the hips, using your obliques to pull the hip away from the target at the same time. That movement is going to help stabilize your pelvis, help prevent you from spinning out too hard, and protect that knee and hip. If there's too much trail side push and too much rotation, that puts a lot of stress on the outside of your hip girdle — and you don't want a labrum tear. That will keep you out of golf for six to eight months.
Once you've done three to five hundred reps slow like that, go ahead and add the full movement. If you're having a hard time with weight shift, then I really encourage you to stick around — I've got a great bonus video for you to check out today.
Okay, thanks again for tuning in to today's video on how to post up. I hope you get some great success with this drill. If you have any questions or comments, please feel free to post those below and I'll help you out as best I can. Also do me a big favor, click that like button — that always helps us out. And remember to subscribe to our channel, not just by clicking the button but also click the bell so you get notifications any time we put out new videos.
I also want to let you know that I talked about at the end of this video a great premium video called Squat to Square. I'm going to go ahead and give you access to that video — it's a premium video that's locked up, but I'll give you full access now just by clicking the link on the screen, or click the link in the description below. That will take you over to a page, it's free to watch. Just watch that video, learn how to shift properly in your golf swing, and then post up, and you're going to start playing some of your best golf.
How to Increase Golf Swing Speed and Balance
Learn to improve your golf swing speed and balance using your lead leg effectively.
1
Understand Posting Up
Begin by defining 'posting up' in your swing. It involves shifting your weight to your lead leg and pushing your heel into the ground while clearing your hip.
2
Activate Your Glutes
To engage your glutes, pick up your lead foot and stomp into your stance, landing on your heel. Lift your trail foot and pump down a few times to feel your glute muscles contract.
3
Engage Your Obliques
Find your obliques by pulling your belly button towards your spine and rotating your body while keeping your belt buckle facing forward. This helps in hip rotation.
4
Set Up for the Drill
Position an impact bag where your ball would be, with your knees slightly flexed and 80-90% of your weight on your lead foot. Keep your head still and ensure your hips and knees are square to your target.
5
Perform the Drill
Drive your lead heel into the ground, clear your hip, and simultaneously release your hands and arms into the impact bag. Start slowly to focus on form.
'Posting up' refers to the action of shifting your weight to your lead leg and then pushing your heel into the ground while clearing your hip. This movement helps stabilize your pelvis and allows for better balance and swing speed, which is crucial for protecting your joints during the swing.
How can I use my lead leg effectively to improve my golf swing?
To effectively use your lead leg, focus on achieving a passive straight position by pushing your heel into the ground after shifting your weight. This engages your glutes and obliques, which are essential for stabilizing your pelvis and preventing your hip from spinning out during the swing.
What muscles are important for the posting up movement?
The key muscles involved in posting up are the glutes, particularly the lead side glutes, and the obliques. The glutes stabilize the pelvis while the obliques assist in hip rotation, both of which are crucial for maintaining balance and generating swing speed in your golf swing.
What drill can help me practice posting up in my swing?
A simple drill involves setting up with an impact bag positioned where your ball would be. With about 80% to 90% of your weight on your lead foot and your knee slightly flexed, practice the movement while keeping your head still. This drill provides immediate feedback on your impact position and helps reinforce the posting up technique.
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