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  • Dan Shipman

Unstable vs Stable Surface Training

The golf swing is a complex movement that requires a combination of power, precision, and control. One key factor in generating power in the golf swing is the stability. There seems to be a lot of discussion around unstable surface training and stable surface training in golf and how it relates to power production. Hopefully we can clear all that up for you here.

When a golfer stands on a stable surface such as the ground, the body is able to generate power from a strong and stable base. The feet are firmly planted, and the body can transfer energy efficiently from the ground up through the legs, hips, and torso to the arms and club. This transfer of energy creates a powerful swing that can generate high clubhead speeds and longer shots.

However, standing on an unstable surface, such as a balance board or a BOSU ball, can change the dynamics of the golf swing. An unstable surface requires the body to engage more muscles to maintain balance, and this can affect the golfer's ability to generate power. The golfer may feel less stable, and the body may not be able to transfer energy as efficiently as on a stable surface.

To understand the difference in power production, let's examine the golf swing in more detail. During the backswing, the golfer loads up energy by rotating the shoulders and hips, while the feet remain planted on the ground. This loading of energy creates potential energy, which is then released during the downswing as the body rotates back towards the ball. This rotation generates torque, which is then transferred into the club and ball as the golfer strikes the ball.


On an unstable surface, the body cannot load up as much potential energy during the backswing, as the golfer may be focusing more on maintaining balance. Additionally, the transfer of energy from the ground up through the body may be less efficient, resulting in a weaker swing and reduced clubhead speed.


In contrast, standing on a stable surface allows the body to load up more potential energy during the backswing, and transfer that energy more efficiently through the body during the downswing. This results in a more powerful swing, with greater clubhead speed and longer shots.


Standing on a stable surface is generally more conducive to power production in the golf swing. While training on unstable surfaces can be beneficial for developing balance and control, it should not replace training on a stable surface for building power and generating clubhead speed. Golfers should aim to develop a strong and stable base by training on stable surfaces, and then incorporate unstable surface training as a supplemental tool to improve balance and control.

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