Left Knee Stability For Solid Shots

The new modern golf swing has been dominated so much with a stable lower body and maximum torque that I felt it necessary to discuss and answer questions for my readers. I want to break down the lower body into two areas, Left knee and right knee. Today I want to discuss the left knee. The Left knee is such an important, but often overlooked area of the swing that I wanted to address this question and give my readers something to work on and create stability and power in their golf shots.

From the start of golf all the way to about the 70’s and 80’s with Jack Nicklaus, the left knee in the golf swing was basically viewed as an instrument that rotated and turned a lot in the backswing. This can be viewed at youtube.com just by watching Bobby Jones, and Jack Nicklaus for example. In their golf swings you will see that the left heel comes into the air and basically their left knee would point at an area that was in front of or to the right of their right foot. What this created was tremendous amount of turn in the golf swing. This would be something I would recommend for senior golfers that have trouble turning in their golf swing and I have written an article recently on the left foot work of Jamie Sadlowski to prove this point. The modern golf swing teaches more for the left knee to remain dead still or at most rotate just to the point that the left knee would point at the ball. The idea behind this teaching is to create maximum torque in the body. Imagine your lower body and upper body as two ends of the rubber band. If your lower body turns and your upper body turns then no torque is created. By keeping the lower body quiet you can wind your upper body and create the stretch in the muscles that is needed to hit long powerful drives. This idea of keeping the left knee dead still, head still and winding the shoulders are again more for the guys you’re watching on the PGA TOUR nowadays. These guys are athletes and train sometimes two times a day in the gym. I personally am not that flexible to keep the knees dead still and I need to let my left knee turn in order to get behind the ball.

Once you have wound up behind the ball, the role of the left knee in the downswing is different in the modern day golf swing versus the traditional golf swing. Many older players such as Byron Nelson had a bent left knee and sagging knees at impact. This is one area that I strongly disagree with and discourage with my students. The straightening of the left knee and posting through impact is an area that the modern day golf swing has a superior advantage over the traditional method. The sagging of the left knee is a major power leak and does not create the consistency needed to hit long, precise irons and drivers.

The backswing and the role of the left knee are basically determined by your physical ability. If you are flexible and can wind up behind the ball while keeping the left knee still then use that to your advantage. If you lack flexibility, then let the knee turn and even let the left heel come off of the ground.

To Turn, Or Not to Turn…That is the question. If you are flexible and can keep the left knee solid without turning it in then I recommend you do that. If you need the flexibility then go ahead and allow it to turn in the backswing. For everyone make sure your left knee straightens through impact and this will help create the stability you need. Remember I am on the blog for you guys so please send me your questions.

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30 Comments

JOHN L Says:

I was under the impression that Nicklaus raised his left heel on the backswing rather than turned it
February 15th, 2010 at 12:31 pm
jon Says:

Hi C.J.
I have one major problem, which I believe is a mental problem.
When I practice my left heel slams back as I swing the club down, simple yes , no,
when I am on the tee in a game my arms swing first ,giving me big problems,
any ideas. thanks john.
February 15th, 2010 at 12:38 pm
judd Says:

do you offer 2 or 3 day or weekend golf clinic/school…id rather attend that to get the advice first hand rather that thru videos?

i live in iowa
February 15th, 2010 at 12:56 pm
CJ Says:

John,
Welcome to every golfers problem. The process of taking swing changes to the golf course and ingraining those changes is one of the hardest challenges in golf. If this were not the case then every golfer would be able to play like Tiger. The idea for making changes is to understand Periodization. Periodization is the process of taking your game through different time segments and preparing yourself for competition. Be on the lookout for my apprentice program coming next month and myself and our sport psychologist will take you through this process and help you make long term improvement. Basically to help you in this blog you need to practice more on the range patiently, slowly, ingraining the technique you want and then going to the course by yourself and hitting some shots where you play golf swing not golf. This is not the best way to score and will prove difficult at first but thats why you are practicing on the course by your self at first. After a couple of rounds the process of taking your swing changes to the course will prove much easier and will provide the golf swing you want and the enjoyment of playing great golf in the future. Hope that helps.
Keep em long and straight,
cj
February 15th, 2010 at 1:06 pm
CJ Says:

John L.
You are correct that Jack Nicklaus raised his left heel versus turning his heel. In the article I stated that Jack lifted his heel and this allowed him to turn his left knee in. Thanks for reading and asking questions that confused you. Let me know if there is anything I can do to help your game.
Keep em long and straight,
cj
February 15th, 2010 at 1:16 pm
Cliff James Says:

Thanks for the lesson on keeping the left leg straight off the tee. Obviously by watching the pro’s this is what I saw and to a certain extent tried to emulate as this appeared to be a fulcrum to launching the upper body into the impact position.
However, in trying to put this action in place I find I will sometimes “top” the ball. If I keep the “sagging” knees as you call it I am much more successful in hitting the ball cleanly.
I am not sure how to overcome this, my thoughts were to stand a little closer to the ball at address. Your comments would be appreciated.
February 15th, 2010 at 2:05 pm
Wade Davis Says:

How do you consistently motivate the lower body to go first in the downswing??

When my Upper body goes first its over the top again!

Thanks for the help? I hope?

Wade Davis
February 15th, 2010 at 4:19 pm
Daryl Rasmussen Says:

Hi CJ,
I have bought Performax products, and tried to use your site, but find it hard to navigate. I have authored websites for other golf venues, and could probably make some simple, but significant design suggestions to increase the effectiveness of your site. It is very frustrating because I like your material and the people involved, but don’t use it as much as I would. Back in 1997, I invented the 3D golf, including stereovision, for a company called SportSense. I’ve been a 3 hcp, but mostly a 6. I am currently struggling with getting my distance back and in staying focused/committed when distracted by my thoughts/emotions. I actually found you guys through the EFT site.

Let me know if you’d like to discuss improving your site and my game.
Daryl
February 15th, 2010 at 4:36 pm
Paul Says:

Hello CJ. Thanks for taking my question.

I am a 15-17 handicap player…senior (70 years old)……love the game and want to get more consistent.

I use a 50g Mizuno 700 driver and like to hit it hard (part of the problem, I’m inlcined to stretch the envelope). I use Cleveland hybrid irons.

Problem on which I am focusing…at the moment…is the incination to pull my irons around if I am not extremely careful. Can also happen with the driver when I try to go all the way through. I feel there is something basic going wrong.

Your suggestions, please.

Thanks, Paul.
February 15th, 2010 at 5:50 pm
Daryl Rasmussen Says:

Hi CJ,
Here is a case in point (see my other note minutes ago). I sent you a note but do not have a clue whether you will email an answer or post an answer somewhere else on the Performax site. You say “you answer questions personally” but what does that mean? I’ve looked at the page that comes up with you emailed tips, but you never seem to show the answers there (only the incoming questions from us, your readers). The entire Performax site is hard to use, probably because no one on your staff is looking at the design from the standpoint of a user. Performax seems to have started out with a sales pitch (special deal) format and just tacked on other things that don’t integrate as a whole. The best sites don’t require the most money to implement, just the best design. I look forward to you helping me, me helping you, or both.
Daryl
February 15th, 2010 at 6:51 pm
CJ Says:

Cliff,
By deduction it sounds like your upper body is hanging back on the ball too much. The slide or sagging of your knees is a compensation for your upper body to not transfer to the left side. In order to fix this I want you to hit some shots with your right foot behind your left foot. Hit normal 7 iron shots and you will feel how your body cant slide and you will feel how your right shoulder will turn through the golf shot and cover the ball. As you become better with this drill slowly work your right foot back to the normal position at address and you want to constantly focus on the feeling of your right shoulder covering the ball through impact. Keep me informed of your progress.
Keep em Long and Straight,
cj
February 16th, 2010 at 12:27 am
CJ Says:

Wade,
I seem to be giving this answer a lot lately and I want you to be patient and trust me. You must practice this slowly on the practice tee over and over and over again. Only then will you start to speed up the swing but make sure you are focusing on the lower body initiating the downswing. this will not be accomplished in 30 minutes. Once you feel you are able to do this, you must make the transition to the course by going slowly on the course and focusing only on the swing changes and not the ball flight. Feel and real are two different things and you must over-exaggerate the feeling to even have the slightest amount of change. Keep working hard and your changes will come.
Keep em long and straight,
cj
February 16th, 2010 at 12:30 am
CJ Says:

Paul,
When you state that you are pulling your irons around I am assuming that means you are pulling your shots? If this is the case we know you are over the top on the way down. Please write back and give me some more info so I can help you.
Keep em long and straight,
cj
February 16th, 2010 at 12:33 am
CJ Says:

Daryl,
Once you click on the blog there will be questions from the readers and under those questions are my answers that are specifically written to each person. I hope this site can help you answer your questions to your game.
Keep em long and straight,
cj
February 16th, 2010 at 12:35 am
DBAGS Says:

Question about the shift and turn.

On the backswing you keep the lower body still and turn the shoulders and before you finish the BS you start the lower body with a slide or shift into your left leg? When does the turn start on the downswing? I know it is split seconds but when do you release the swing? Sorry for the dumb question but I am a little confused on the arms coming through on the DS and the full finish. I seem to have problems coming over the top instead of from the inside. How do you get into the habit of doing that?
February 16th, 2010 at 2:11 am
Murray Says:

Hi CJ,
Thanks for a friendly interactive site.

I am most of the time able to start with the hip movement first on the downswing. If I do it aggressively my head stays back and I get good contact . It works much more easily with the short irons and the ball flight is straight or a slight draw, however with the longer clubs particularly the driver my distance is better but the ball flight has a slight fade. Iam also attempting to hit to 1 0′clock so as to try to get a draw. Any ideas on how to get a draw with the driver.Also please explain the best way to get to a good finish after the hip movement.

Regards
Murray
February 16th, 2010 at 7:48 am
linda soulages Says:

My back swing is too long. I am not rotating my sholders correctly and moving my lower body through. most of my swings are outside in. I slice. I do have a very good short game 100 yards in. Do you have any drills to help me with my problem?
February 16th, 2010 at 9:50 am
frank Says:

hi cj,i’m a 70 yr old golfer been playing about 6 yrs. my ? is, what is the difference if you play back, middle, or front tee. i am told the back tee was for pro.golfer the middle was for amateur and front tee was ladies. i recently saw pga players play the middle tee as the comentator made reference to the back tee behind freddie c. i now know there are no ladies tee’s. would you explain why 3 tee boxes and their purpose when playing, and does it matter which tee i play when my friends are 15 to 20 yrs. younger than me.even though i can out hit them on most tee shots.
February 16th, 2010 at 9:59 am
Everso Humble Says:

Great info – thanks! Question please on the left leg in the downswing – at the instant that the left leg straightens, where is the weight on that foot? Is it on the outside or the heals, balls or the arches, etc? Also, when does the left leg straighten? – before/at/after impact?

Thanks,
February 16th, 2010 at 8:26 pm
CJ Says:

Everso Humble
Thanks for the question. This is a great question by the way. During the transition your weight goes from your right heel to your left ball of the foot. Your leg will in essence be straightening just before impact so that it will be locked at the moment of impact. this is kinda hard to think about so just make sure your knees don’t sag and just try to straighten your leg at impact and that will suffice. I hope this helps. Keep me informed.
Keep em long and straight,
cj
February 16th, 2010 at 9:11 pm
CJ Says:

Frank,
The reason for the different tee boxes is basically just so the course is fair and challenging for everyone. Ideally when someone designs a course they design a hole for a specific club to be hit into the green. In other words if a pga tour player is to be hitting a 5 iron into a green designed for that 5 iron approach shot then where would a lady need to tee off in order to hit a 5 iron into that hole? Obviously not the same tee box. The Wendy’s 3 Tour Challenge is a great example of this where the tee shots are played from different spots but they are all hitting roughly the same club into the green. In regards to your situation I think you should play from a different spot than those other guys if they definitely hit farther than you. The reason again for the tee boxes is fairness. would it be fair for you to play the back tee boxes and John Daly to play the front tees? Obviously not and probably would not be fun for either of you. I have played in many money games where we allow shorter players or older players to play from different tee boxes. Its fair and it speeds up play. Make sure at the end of the day to have fun with this game.
Keep em long and Straight,
cj
February 16th, 2010 at 9:17 pm
CJ Says:

Linda,
Lets start with the problem of not rotating your shoulders which is the fault. The effect is the arms must lift to the top causing your long swing and then your out of position so the body slides and more than likely your starting from the top which causes the over the top move and the slice. To fix the slice that is easy…Check your grip and try to strengthen it (turn it to the right). That should fix it and if not do my L to L drill or split handed drill and this will cure your woes. In regards to the shoulder and arms being in sync and working properly I want to give you a drill to get the feeling of the proper backswing. First, place your right hand in front of you with no club. Second Take your left hand and hook it under your right tricep with your palm facing away from you and your knuckles basically against your arm. From here swing to the top but be careful not to let your right arm move too deep in the backswing. In other words keep it in front of your chest. Basically at the top you will be feeling that your are turning your left shoulder alot and will be squeezing your right arm towards the center of your chest. When both arms are swung back normally it will feel like your squeezing your elbows together at the top of your swing. If you can do this you will eliminate the long swing and possibly fix the over the top move. keep me informed on your progress.
Keep em long and straight,
cj
February 16th, 2010 at 9:24 pm
Everso Humble Says:

Thanks for that advise you gave me last night CJ. One clarification – Practicing that in my mirror downstairs for about 15 mintues this morning, I noticed as I lock the left knee at impact with weight on the ball of left foot, I seem to develop some ‘early extention’. Yet if I am on the outside of the left foot at impact, my spine angle stays more contant at impact. So there is something else I am doing to cause that early extention problem – not sure yet. Once the 4 feet of snow melts, try it on the range.

Thanks again CJ!!
February 17th, 2010 at 9:20 am
CJ Says:

Everso Humble,
Thanks for practicing the tips I gave you. One more thing to check. Your flexibility. If your hamstrings are too tight there will be no possible way for you to maintain your posture through the shot. Make sure with your feet together that you can bend over and touch the floor. Let me know how your doing on this and I will be glad to help in any way.
Keep em long and straight,
cj
February 17th, 2010 at 3:30 pm
Everso Humble Says:

Interesting, I’ve been advised that before – it ain’t easy. Back to work on hamstrings.
Thanks tons CJ!
February 17th, 2010 at 5:28 pm
CJ Says:

Everso Humble,
I’m with ya brotha. Sucks. I gotta do this stuff also.
Keep em Long and Straight,
cj
February 18th, 2010 at 2:01 am
James Frederick Says:

I have found that straightening the left leg through impact results in the entire left side lifting and hitting thin shots. How should I compensate for this so that I make solid contact?

jf
February 18th, 2010 at 1:02 pm
CJ Says:

James,
The left leg straightening will result a bit in the left side lifting a little but it is also rotating. This will not cause thin shots however if you create lag and have the proper fundamentals in your swing. 99.9% of Tour players have the leg straightening through impact so we need to figure out what is causing your issues. Start with ball flight. Whats good or bad and needs to be changed? Thin would probably because you are not rotating properly and you are not creating lag coming into the ball. Make sure your fundamentals are good. Send me some more information and lets see if we can figure this out together.
Keep em Long and Straight,
cj
February 19th, 2010 at 4:57 pm
KenWeights Says:

Having bought into your Coaching system, & in particular the “bump” commencing the downswing my thinking is getting a little muddled. In the computerised diagram of Nyall’s swing it shows that weight is over the right thigh & remains behind the ball until it is struck. I am finding that the move transfers the weight, & in particular the head, to the left & it gets ahead of the club with poor contact. Am I trying too hard & should the weight stay on the right leguntil contact?
March 9th, 2010 at 9:48 am
CJ Says:

Ken,
Study Nyle’s swing again and the bump you will notice is that the weight will slightly transfer to the left while the club is still finishing its backswing. This is not a huge shift of the weight and head but it is there. Do not slide ahead of the ball but it must transfer to the left and no the weight should not stay on the right leg until contact. That is for sure a recipe for disaster. Study other golfers as well and notice their right leg and left leg at impact. Most golfers right foot is slightly off the ground while their left leg is straight and locked. Try that impact position and apply that to your game and you will start hitting the ball better.
Keep em Long and straight,
cj
March 10th, 2010 at 1:37 am