If you’ve ever wondered how the pros generate effortless power or why some swings look smooth while others appear stiff and inconsistent, it often comes down to one simple movement: the hinge.
Mastering the hinge motion is one of the most effective ways to level up your golf swing. It improves your posture, increases power, and helps protect your body — especially important for golfers over 30 looking to play strong and pain-free for life.
In this post, we’ll break down:
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What the hinge is
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Why it matters in your golf swing
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How to cue it correctly
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Simple drills to help you master it
🔍 What Is the Hinge in Golf?
In golf, “hinge” usually refers to two things:
1. Wrist hinge – the angle created between your lead forearm and the club shaft during the backswing.
2. Hip hinge – the posture you take at setup and the way your body moves around your hips during the swing.
This article focuses on the hip hinge, which is critical for posture, rotation, and swing efficiency.
💥 Why the Hip Hinge Is So Important
The hip hinge is the foundation of an athletic golf swing. It helps:
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Keep your spine neutral for safe, repeatable movement
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Activate your glutes and hamstrings for power and balance
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Allow your torso to rotate more efficiently
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Improve posture, control, and consistency
If your hinge is off, your entire swing can fall apart — and you may be putting unnecessary stress on your lower back.
✅ What a Proper Hip Hinge Looks Like
Here’s what a proper hinge should look and feel like:
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Neutral spine — no rounding or over-arching
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Hips push back, not down
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Slight knee bend, not a squat
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Chest over toes
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Weight balanced over the middle of your feet
It should feel athletic and stable, like you’re ready to jump or sprint.
🚫 Common Hinge Mistakes to Avoid
When working on your hinge, be sure to avoid these common errors:
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Squatting instead of hinging – too much knee bend shifts your balance and limits rotation
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Rounding the upper back – breaks posture and restricts movement
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Overextending the lower back – trying to stand too “tall” can lead to swayback posture
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Knees drifting forward – shifts your weight and disconnects you from your glutes
🎯 How to Cue the Hinge Properly
The right cue can make all the difference. Here are a few simple and effective hinge cues to help you feel the movement:
🔹 Cue 1: “Push Your Butt Back to the Wall”
Stand a few inches from a wall and push your hips back like you’re trying to touch it with your glutes. This teaches you to move backward with your hips instead of bending forward at the waist.
🔹 Cue 2: “Crack a Walnut Between Your Glutes”
Squeeze your glutes slightly as you hinge. This helps you stabilize your hips and keep the movement strong and controlled.
🔹 Cue 3: “Keep Your Chest Over Your Toes”
This helps maintain your center of mass and prevents you from leaning back or collapsing forward.
🔹 Cue 4: “Long Spine, Soft Knees”
A reminder to keep a tall, neutral spine while staying athletic and ready to move.
🏋️♂️ Drills to Train the Hinge (At Home or the Gym)
You don’t need a golf club or a course to train your hinge. Here are a few effective drills and exercises you can do almost anywhere:
🔄 1. Wall Hinge Drill
How to do it:
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Stand 6–8 inches in front of a wall, facing away
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Feet shoulder-width apart
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Push your hips back until your glutes touch the wall
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Return to standing while keeping a neutral spine
Focus: Teaching proper hip movement and spine position.
🔄 2. Dowel or Club Hinge Drill
How to do it:
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Hold a dowel or golf club vertically along your spine
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Make sure it touches your head, upper back, and tailbone
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Hinge at the hips while keeping all three points of contact
Focus: Maintaining a straight spine during the hinge.
🔄 3. Romanian Deadlifts (RDLs)
How to do it:
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Use light dumbbells or a resistance band
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Push hips back, keep spine neutral, and feel tension in the hamstrings
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Engage glutes and return to standing
Focus: Strengthening the muscles used in the hinge (glutes, hamstrings, spinal stabilizers).
🧠 How to Blend the Hinge Into Your Golf Setup
Once you’ve mastered the hinge movement, use it to build your ideal golf posture:
1. Stand tall with your club across your thighs
2. Push your hips back into a hinge
3. Slightly bend your knees and keep your weight balanced
4. Check your alignment – chest over toes, flat back, neutral neck
From this position, you’re ready to rotate and swing with better control and power.
🏁 Final Thoughts
The hip hinge might not be the most glamorous part of your swing, but it’s one of the most essential. It’s the foundation for consistent, powerful, and pain-free golf — especially for those of us aiming to play strong well into our 40s, 50s, and beyond.
Start small, cue it well, and practice consistently — and you’ll feel the benefits in your swing and your body.
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