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Charles Davies 9 Dec 2021 3 min read

Importance of Disassociation in Golf

One of the big differences between high level professionals and the everyday club golfer is the ability to make an efficient and consistent golf swing. 

For a swing to be efficient, certain moving parts must work in sync. This requires the upper & lower halves to be able to disassociate in the golf swing. Looking at some of the long drives of the ball, you often hear commentators saying the power generated looks ‘effortless’.

This is due to their ability to disassociate during the swing. Even though each golfer has small compensations, the top golfers often perform the basics very well. Making their swing very efficient and therefore able to generate clubhead with relative ease.

A slightly more scientific approach to this is to refer to the Kinematic sequence on the golf swing. One company that specializes in measuring this information is the K-Vest


The K-Vest works by setting up 4 sensors on your body in specific locations, each corresponding to a different area - Lower body, Thoracic region, Lead arm and Golf club. 

What makes the top players have effortless power is when all these 4 links are delivered back to the ball in this order. Think of the sequence as a sling shot effect, once the hips have initiated the downswing, all the other parts will follow one after another. Then once the ball has been struck, the order will be reversed all the way to the finish of the swing. 

This does not mean that there is one way to swing the club!

female golfer

Disassociation in Golf

As long as the sequence in which your club is delivered back to the ball is correct, clubhead speed will be a lot easier to develop. This all comes down to being able to make a stable full backswing and initiate the downswing correctly. To achieve this a certain amount of mobility is necessary. 

During the back swing the hips should turn at least 45 degrees and the upper body should be making 90 degrees of turn. This is what creates the “coiling” effect, building that stored energy that generates the power in the downswing. 

In order to get better disassociation in your golf swing add these exercises to a gym session and even a warm up prior to playing. Feel the instant benefits and make a better turn! 


Exercises to help with Disassociation

1. Locked Book Opener

A lot of people suffer with rounded shoulders and actually never rotate on a daily basis. This causes the T-Spine to lack the necessary range of movement needed to make an ideal backswing. By locking the knees down and opening the arm up across the body using the correct breathing technique, the Locked Book Opener is a great exercise to regain mobility. Golf Blog 4 - Book Opener 1

  • Lay on your side with shoulders, hips & knees all stacked vertically. 
  • Use one hand to hold down the knees
  • Take a deep inhale & open up with the top hand, allowing the head to follow. 
  • Having reached your end range, exhale slowly 
  • Repeat 5 times trying to open further each breath.

Golf Blog 4 - Book Opener 2


2. Lower Body Crossover

This exercise is great for locking the upper body and making sure the lower body is initiating the downswing. The exact feeling we want during the downswing!

Golf Blog 4 - Body Crossover 1
  • Place hands against a wall or hold onto a golf club, whilst standing on one leg
  • Put pressure into the wall or down into the club
  • Resist with the upper body whilst turn from the hips and driving the knee up & across the body
  • Start slow & build up so the movement is fast and done with intent 
  • This should be done right & left handed

Golf Blog 4 - Body Crossover 2


How can UFIT help you with your game?

Charles Davies, Personal Trainer at UFIT, has vast experience coaching golfers of all levels, from aspiring juniors to professionals. If you're looking to improve your speed, strength, and mobility, then get in touch with us today!



Charles Davies

Personal Trainer