Elite ball striking is built on efficient energy transfer from the ground to the clubhead. This is known as the proximal-to-distal sequence: motion begins in the lower body and accelerates outward through the torso, arm, and club.

The Kinematic Sequence

The kinematic sequence tracks rotational speeds during the downswing. In skilled players, peak speeds occur in this order:

1. Pelvis – initiates and peaks first.
2. Thorax – accelerates as the pelvis slows.
3. Lead Arm – peaks next.
4. Club – accelerates last and reaches maximum speed at impact.

The critical factor is deceleration. When a proximal segment slows, it transfers energy to the next segment. This “summation of speed” creates a whip-like effect, producing high clubhead speed without excessive effort.

• Why it matters:
• Power: Maximizes speed efficiently.
• Consistency: Reduces timing compensations.

Injury prevention: Distributes forces evenly instead of overloading the lumbar spine.

Out-of-order sequencing—such as arms firing before hips—causes speed loss and inconsistency.

The Kinetic Sequence

While kinematics measure motion, kinetics measure force. Ground reaction forces (GRF) typically peak in this order:

1. Horizontal Force – shifts pressure toward the lead side early in transition.
2. Torque (Rotational Force) – rotates the pelvis.
3. Vertical Force – peaks just before impact, braking the lower body and accelerating the club.

Force precedes motion. Pressure must change before mass can move. Proper force timing allows the pelvis to lead the swing.

The X-Factor Stretch

The X-Factor Stretch is the dynamic increase in separation between pelvis and thorax during transition. The hips rotate toward the target while the upper body is still completing the backswing.

• This stretch increases speed through:
• Elastic energy storage in trunk muscles.
• Stretch reflex activation.

Greater acceleration distance for the upper body.

It is the dynamic separation—not the static position at the top—that correlates with higher clubhead speed.

Driver vs. Iron Differences

The sequence order remains consistent, but force magnitudes differ:

• Irons: Higher vertical force on the lead leg for a steeper strike.

• Driver: Greater horizontal and rotational forces for a sweeping motion and wider stance.

Irons emphasize lead-leg stability; drivers demand stronger rotational impulse.

Physical Limitations

Restrictions disrupt sequencing:

• Limited hip mobility leads to sway or slide.
• Weak glutes reduce pelvic speed.
• Thoracic stiffness limits separation.
• Poor ankle mobility prevents proper pressure shift.

When hips cannot rotate, the lower back often compensates.

Shift Then Swing

Elite players shift pressure toward the lead foot before the backswing finishes. The principle is simple:

Pressure moves before mass. Mass moves before segments. Segments deliver speed.

Efficient sequencing integrates mobility, strength, and force timing to produce speed, control, and durability in the golf swing.

• 📺 The Explainer

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