The Science of a Perfect Strike: Why Forward Body Movement Is Essential for a Clean Impact

Golf is a game of precision, and as an instructor with over 25 years of experience coaching PGA Tour players, college athletes, high-level juniors, and everyday golfers alike, I’ve seen firsthand how a simple adjustment in technique can lead to dramatic improvements in performance. Today, I want to share an insight that many amateurs overlook: if we are going to strike the golf ball first every time—before hitting the ground—it's imperative that our body moves forward from its initial position by the moment of impact.

Hi. My name is coach Erik Schjolberg and I am a Professional Golf Instructor located in Scottsdale, AZ at my academy, EJS Golf. In this post, I’ll break down the biomechanics behind forward weight transfer, the critical nature of the P6 position, and how even small numerical differences—in my recent analysis, a 6.2-inch forward hip move and a 4.6-inch forward sternum move—can be the key to making better, more consistent contact with the ball. Let’s dive into the details. Remember that the numbers given are not appropriate for every golfer. Thankfully, we live in a day that we can get the information by using an app on our iPhone.

Understanding the Fundamentals of a Golf Swing

As a golf coach who has dedicated my career to transforming golfers into better ball-strikers, I firmly believe that every golfer should notice improvements from the very first lesson. My approach at EJS Golf centers on data-driven feedback that leverages cutting-edge technology, including Trackman 4 Launch Monitor, GRF (Ground Reaction Forces) Analysis, 3D video, Hackmotion, and more. By incorporating objective metrics into our analysis, we can fine-tune even the smallest movement to optimize performance. Use numbers to reach your goal. That can be in the form of using a GPS app while golfing to gather as much data as possible to find what isn't so apparent.

The Importance of Body Movement by Impact

One of the most critical aspects of the swing is ensuring that your body has moved forward relative to its starting position by the time impact occurs. In a well-executed swing, the hips and sternum should have shifted forward, allowing the golfer to lean the shaft forward and down into the golf ball. This forward shift is essential to avoid hitting behind the ball—a common weakness of among amateur golfers. When a golfer doesn't get forward their ideal amount, the effect is that it often results in poor contact, fat shots, and/ or inconsistent ball flight.

Data Speaks: The Numbers Behind the Move

In one of our recent analyses, I examined a picture of a golfer whose mechanics exemplified this principle perfectly. At impact, the golfer’s hips had moved 6.2 inches forward, and the sternum had advanced 4.6 inches forward from the initial address. Notably, the golfer’s head remained in its original position, ensuring that the body’s forward motion was isolated to the key elements—hips and sternum—without any unnecessary lateral or vertical movement. These specific measurements are not arbitrary; they are the product of my research and practical experience. These serve as benchmarks for what an effective forward weight transfer could look like for some or be a starting point to work from. We have to understand that every person is different and that we are going to adapt to each individual golfer.

Understanding P6 in the Golf Swing

P6 is for "position" 6, the moment in the golf swing when the club is parallel to the ground on the downswing. This position is critical because it’s where the club face and body alignment dictate the quality and direction of your shot for the most part. At P6, my objective is to ensure that the club face mirrors the angle of your back. As a golf coach I work from there. But if we are building a draw golfer, you bet I want to have the toe down on the club face, matching their back angle. This alignment is essential for clean, ball-first contact with no manipulation required.

From a face-on view at P6, your hands should be positioned ahead of your trail thigh. This forward placement of the hands not only confirms proper weight transfer but also sets the foundation for a stable and powerful strike. Someone who casts the golf club would see a gap between the trail thigh and the hands at p6. The club face, at this moment, should align with your back’s angle. This is very dependent on other factors but this is a good starting point.

For golfers seeking a draw, the club head should appear slightly behind your hands when viewed from down the line. This subtle positioning creates a closed club face relative to your target line, encouraging a right-to-left ball flight (for right-handers). On the other hand, if you’re working to hit a fade, the club head should be slightly outside your hands at P6. This adjustment promotes an open club face relative to your swing path, resulting in a left-to-right ball flight.

By precisely controlling the position of the club head relative to your hands and ensuring your hands are ahead of your trail thigh, you’re setting up your swing for maximum efficiency and consistency. This fine-tuning at P6 is critical for achieving a repeatable, powerful strike that makes a significant difference in your game.

The Role of Ground Reaction Forces (GRF) in a Modern Golf Swing

One of the most exciting developments in golf instruction over the past decade has been the ability to measure and analyze Ground Reaction Forces (GRF). GRF analysis provides a window into the mechanics of your swing by measuring the forces exerted by your body against the ground. These measurements allow us to determine whether your weight transfer and body movements are optimally timed

By using GRF data, we can pinpoint exactly when and how your pressure is moving during the swing. For example, if your hips and sternum are not moving forward enough by impact, the GRF data will show an imbalance that can lead to a lack of power and control. With the use of technology like Motion 2 Coach, I can provide detailed feedback that helps you make precise adjustments—ensuring that you strike the ball cleanly every time. That should be the goal of any golfer. I keep arguing that even the beginning golfer can, if taught properly, fi

Studies have shown that even a 5-10% improvement in the efficiency of weight transfer can result in significant gains in ball speed and accuracy. This is why I emphasize the importance of a proper forward move. In our training sessions at the EJS Golf Academy, we utilize a combination of visual feedback and quantitative data to guide each golfer’s progress. For instance, when a golfer moves their hips 6.2 inches forward at impact, we know they are in the optimal range to achieve maximum power and consistent contact.

Practical Applications: Drills and Exercises

I often recommend practicing with simple drills that emphasize moving the hips and sternum forward. One such drill is to take half swings while consciously focusing on shifting your weight forward, ensuring that your head remains stable. This drill, when performed for just 15 minutes per day, can accelerate your muscle memory and ingrain the correct motion into your swing. These drills are a staple in my coaching philosophy, and I have seen them help golfers of all levels refine their technique.

A Real-World Example: Analyzing the Impact Position

Let’s revisit the picture that sparked this discussion. The golfer in the image exhibits textbook forward movement, with the hips positioned 6.2 inches forward and the sternum 4.6 inches forward at impact. What does this mean for the shot?

The Impact Position: What It Tells Us

• Hips 6.2 inches forward: This forward move is critical for initiating a dynamic weight transfer. It means that the golfer’s body is actively engaging in the shot, ensuring that the hands are leading the club head into the ball with maximum momentum.

• Sternum 4.6 inches forward: The forward movement of the sternum complements the hip move, aligning the torso correctly to support a stable and powerful strike.

• Head staying in place: By keeping the head still, the golfer maintained their tilts. We want to remember that our head is attached to our upper body so what we do with that the head will do. Get the left shoulder down and pointing near the golf ball at P4.

What Can We Learn?

From this example, it’s clear that proper forward movement is not about moving every part of your body indiscriminately; it’s about strategic, measured shifts that ensure the club makes contact with the ball first. The careful coordination of these movements leads to a cleaner strike, better control over the shot, and ultimately, improved performance on the course.

The Role of Club Face Positioning

At the same time, the club face must be in the right position at P6. I always advise my students: “Make sure your club face is in a good position at P6.” An open club face might inadvertently cause your body to stall its forward motion, resulting in a less-than-optimal strike. Therefore, matching the leading edge of your club face to the angle of your back is not just a suggestion—it’s a necessity for consistent ball-first contact. Remember that golfers are different with match-ups. You may have to adjust how much your toe of the club is down. The point is that the club face is closing nicely by this point.

Training Routine

At EJS Golf, we are always on the cutting edge of golf instruction, integrating the latest biomechanical research and technology into our training methods. Here’s how I incorporate these principles into a daily practice routine that guarantees improvement from day one.

Daily Drills for Improved Weight Transfer

Consistency is the hallmark of progress in golf. I recommend that all my students spend at least 15 minutes per day focusing solely on the elements that contribute to forward body movement and club face alignment. Some effective drills include:

1. Mirror Work: Stand in front of a mirror and practice your swing, concentrating on moving your hips and sternum forward while keeping your head steady. This helps build awareness and correct any flaws in your posture.

2. Slow-Motion Swings: Perform slow-motion swings to focus on every element of the forward shift. This allows you to isolate and understand the mechanics behind each movement.

3. Step Drills: Learn to separate your lower and upper body through these drills. There are many different combinations of steps that can be used. To watch these step drills and others go to my YouTube page.

The Benefits of a Data-Driven Approach

In today’s world, relying solely on “feel” is no longer a rational approach when we have the data and science behind it. . Data-driven feedback is key to unlocking your full potential. By measuring your GRF, monitoring your club face position at P6, and analyzing your swing in slow motion, you can make precise adjustments that lead to consistent improvements. This scientific approach is what sets EJS Golf apart from other instruction centers in Scottsdale and beyond. I don't guess. I measure and make changes that are meant to improve what matters the most, impact.

For those looking for Scottsdale golf lessons or online golf lessons click on the appropriate link. If you want you can reach me through my contact form.and I will reach out to you.

Professional Impact

The Role of Technology in Modern Golf Instruction

Technology has revolutionized the way we approach golf instruction. Devices such as the Trackman 4 Launch Monitor provide real-time data on your ball speed, launch angle, and spin rate. This information is invaluable in understanding how your forward body movement contributes to a clean strike. By comparing your numbers against industry benchmarks, we can identify areas that need improvement and track your progress over time.

GRF analysis is another breakthrough that has enabled us to quantify the efficiency of your weight transfer, pressure. When you perform a swing, the forces exerted against the ground tell us exactly how much power is being generated. Studies have indicated that optimizing these forces—even by as little as 5-10%—can translate into a noticeable increase in ball speed and distance. With my guidance and the state-of-the-art tools at EJS Golf, you can harness this technology to refine your swing and achieve consistent ball-first contact.

Whether you’re taking Scottsdale golf lessons or golf lessons online, incorporating these technologies into your practice sessions is essential. I encourage all my students to embrace a data-driven approach. With platforms like EJS Golf and our in-depth blog at EJS Golf Blog, you’ll find a wealth of resources that explain how these technologies work and how they can benefit your game. Check me out on Swingyard and read about new technology, reviews and mrore.

Practical Tips and Drills to Master the Forward Move

As someone who has dedicated decades to perfecting the golf swing, I know that the devil is in the details. Here are some practical tips and drills that I use with my students to ensure they achieve the correct forward movement and club face alignment:

Drill 1: The Dynamic Weight Transfer Drill

Objective:
Develop a keen sense of forward weight shift to ensure your hips and sternum move into position by impact.

Setup:

• Use alignment rods or clubs on the ground to mark your starting and target positions.

• Set up a mirror or, if available, a pressure mat to track your pressure shift.

Execution:

1. Begin at your address position and make a series of half swings.

2. Focus on consciously shifting your weight forward so that, by impact, your hips and sternum have advanced (ideally targeting the benchmark of approximately 6.2 inches for the hips and 4.6 inches for the sternum).

3. Use the mirror or pressure mat feedback to gauge whether you’re achieving a dynamic and measurable forward move. We also need to record and analyze these.

Benefits:
This drill reinforces the importance of a dynamic forward movement, minimizing the risk of fat or thin shots by ensuring that energy is transferred efficiently from your body to the club.

Drill 2: The P6 Mirror Feedback Drill

Objective:
Perfect your P6 alignments by ensuring that your club face mirrors your back angle, with your hands positioned ahead of your trail thigh.

Setup:

• Stand in front of a full-length mirror.

• Get into your perfect setup posture.

Execution:

1. Take your address position and perform slow, controlled movement that takes the club to P4 and pause. Now move towards P6 by getting pressure left with a lateral slide, followed by pushing through your thigh from the ground to kick your lead hip back with the chest grabbing on and rotating followed by the arms and club and in each exchange the new segment moved faster than the prior. This all leading to the P6 position (when the club is parallel to the ground) and we can check our alignments.

2. Check the mirror to verify that your hands are positioned ahead of your trail thigh.

3. Ensure that the club face is mirroring your back angle:

   • For a draw, the club head should appear slightly behind your hands when viewed from a down-the-line perspective.

   • For a fade, the club head should be slightly outside (ahead of) your hands.

4. Record your swing with your smartphone in slow motion if additional review is needed.

Benefits:
This drill provides immediate visual feedback, allowing you to fine-tune your P6 positioning. Consistent practice will help engrain the correct hand and club face alignment for the desired shot shape.

Drill 3: The Impact Alignment Drill

Objective:
Establish a consistent impact position that couples forward weight transfer with ideal P6 mechanics.

Setup:

• Visit your driving range and use impact tape on your club face or an impact sticker system.

• Optionally, set up a launch monitor to capture data on club head position and hand placement.

Execution:

1. Focus on making half or full swings that emphasize keeping your hands ahead of your trail thigh and maintaining the correct club face alignment at P6.

2. After each swing, immediately examine the impact tape to see where the ball contacted the club.

3. Adjust your stance, weight shift, or club face angle based on your feedback to ensure you’re striking the ball cleanly.

4. Repeat the process for a series of swings, continuously monitoring your impact marks and, if available, your launch monitor data.

Benefits:
This drill bridges the gap between practice and performance. By correlating visual impact feedback with data-driven insights, you’ll develop the consistency needed for cleaner, more powerful strikes on the course.

How Forward Movement Impacts Your Overall Game

Consistency and Accuracy

When your body moves correctly by impact, your shots become more consistent. You’ll notice that your ball flight stabilizes, and your accuracy improves significantly. The science is clear: a proper weight transfer leads to cleaner, more controlled contact, reducing the likelihood of fat or thin shots. In fact, data from our sessions shows that golfers who master the forward shift see a reduction in mishits by as much as 30-40%.

Increased Distance and Ball Speed

Optimizing forward body movement isn’t just about consistency; it’s also about maximizing power. The effective transfer of energy from the ground up, captured through GRF analysis, can lead to an increase in ball speed. Many of my students experience ball speed improvements in the 8-12% range, which can translate into significant distance gains on the course.

Building Confidence Through Mechanics

There’s a psychological benefit as well. When you know that your swing mechanics are backed by data and expert analysis, your confidence grows. This increased confidence on the course can lead to better decision-making and a more positive overall experience. As Scottsdale’s best golf coach and the best golf instructor AZ, I take pride in not only teaching the mechanics but also instilling the confidence necessary for success.

Embracing a Data-Driven Philosophy at EJS Golf Academy

At EJS Golf, our philosophy is simple: every golfer can improve from day one when guided by expert feedback and cutting-edge technology. The focus on forward body movement and club face positioning is just one example of how a seemingly small adjustment can yield tremendous benefits.

The EJS Golf Difference

• Technology Integration: We use tools like Trackman 4 Launch Monitor, GRF Analysis, and 3D video to provide real-time feedback.

• Expert Instruction: With over 25 years of experience, I have refined my approach to emphasize measurable improvements in your swing.

• Customized Drills: Every golfer is different. I tailor drills and practice routines to your specific needs, ensuring that you achieve the right forward shift and club face alignment for your body type and swing style.

• Consistent Results: My goal is for every golfer to notice an immediate improvement—often from the very first lesson—by incorporating these principles into their training.

Why Every Golfer Needs to Master the Forward Move

If you’re serious about improving your game, mastering the forward move is non-negotiable. Whether you’re a weekend warrior or an aspiring professional, the ability to consistently strike the ball before the ground can be the difference between an average round and a truly exceptional performance. Here’s why:

1. Enhanced Impact Consistency: When your body moves correctly, you’re less likely to hit fat or thin shots. Clean, ball-first contact becomes the norm rather than the exception.

2. Improved Energy Transfer: By ensuring that your hips and sternum are in the optimal position, you maximize the energy transfer from your swing. This results in increased ball speed and greater distance.

3. Reduced Compensation: A common pitfall among amateurs is overcompensating for an open club face by stalling their forward movement. When you focus on aligning the leading edge of your club face with the angle of your back, you eliminate the need for compensatory movements that can lead to inconsistency.

4. Biomechanical Efficiency: The human body is a marvel of engineering, and every movement in your golf swing should be efficient. The precise numbers—6.2 inches for the hips and 4.6 inches for the sternum—are not arbitrary; they are the result of years of biomechanical research and practical application. Embracing these numbers means you are on the path to a more powerful and repeatable swing.

Final Thoughts: Taking Your Game to the Next Level

As I reflect on decades of coaching experience, one thing remains abundantly clear: the smallest adjustments can yield the biggest improvements. By focusing on the forward body movement and ensuring that your club face is in the optimal position at P6, you set the foundation for a better, more consistent golf swing. A 15-minute focused practice session every day, combined with the latest technology and expert coaching, can dramatically improve your performance on the course.

Find out about working with me by following these links: Scottsdale golf lessons or online golf lessons.

Building a Legacy of Excellence

At EJS Golf, our mission is not just to teach you how to swing better; it’s to build a legacy of excellence. Our commitment to integrating advanced analytics, personalized coaching, and data-driven feedback means that you’re not just learning a sport—you’re mastering a science. And in a game where precision is everything, there is no substitute for science.

I take immense pride in being recognized as Scottsdale’s best golf coach and the best golf instructor AZ, and I continuously strive to help my students achieve excellence on and off the course. Whether you’re a seasoned golfer or just starting out, the journey to improvement begins with a single step—a forward move at impact.

Embracing the Future of Golf Instruction

Looking ahead, the future of golf instruction is bright. With innovations in GRF analysis, advanced launch monitors, and 3D swing analysis, we are only just beginning to tap into the potential of data-driven coaching. At EJS Golf Academy, we are committed to staying at the forefront of these developments, ensuring that every golfer has access to the tools and insights needed to reach their full potential.

I am excited to continue sharing my knowledge and expertise with you through the resources available on ejsgolf.com/blog. Whether you’re here to learn more about forward body movement, proper club face alignment, or the latest in golf swing mechanics, you’ll find a wealth of information designed to help you take your game to new heights.

Emphasizing the Fundamentals for Future Success

Remember, the key to a great golf swing lies in mastering the fundamentals. Focus on moving your hips 6.2 inches and your sternum 4.6 inches forward at impact, while keeping your head still. This combination of precise movement and data-backed feedback is what separates the average golfer from a truly exceptional one.

In Conclusion

I believe every golfer can improve from their very first lesson. The techniques we’ve discussed here are not only backed by decades of coaching experience but also by the latest technological advancements in golf biomechanics. By focusing on a precise forward body move and maintaining the correct club face position at P6, you are setting yourself up for more consistent, powerful, and accurate ball striking.

This blog post is more than just a lesson—it’s an invitation to embrace a data-driven approach to your golf game. Whether you’re looking for golf lessons scottsdale or golf lessons online, my goal is to help you understand the science behind the swing so that you can experience the kind of transformation that has made EJS Golf a leader in the field.

For those interested in a deep dive into golf mechanics and advanced training techniques, I invite you to join me on this journey of continuous improvement. Explore more tips, drills, and in-depth analyses on ejsgolf.com/blog and discover why so many golfers trust my methods to elevate their game.

I’m Coach Erik Schjolberg, and I am committed to ensuring that every golfer, from beginners to seasoned pros, can experience immediate improvements. With the right focus on forward body movement, club face alignment, and the power of GRF analysis, your golf swing will never be the same again.

Remember: it’s not just about swinging harder; it’s about swinging smarter. Let’s embrace the science of the perfect strike and transform your game—one measured inch at a time.

Final Thoughts

Thank you for taking the time to read this in-depth exploration of forward body movement and its impact on your golf game. I encourage you to incorporate these principles into your practice, measure your progress, and embrace the continuous journey of improvement. Together, we can redefine what it means to be a great ball-striker. Always striving to become the best we can be at whatever we try to be great at!

Stay tuned to ejsgolf.com/blog for more expert insights, and remember: every great swing starts with a simple forward move.

This blog post is designed not only to share valuable insights into swing mechanics and biomechanics but also to establish EJS Golf as the authoritative resource on advanced golf instruction. Through a combination of precise data, technology integration, and decades of experience, I aim to help you unlock your full potential on the course. Enjoy the journey to better golf, and I look forward to seeing your progress on the course!

Coach Erik Schjolberg, EJS Golf

The Science of Better Golf