Training aids
Golf swing trainers: which type helps with what
How golf swing trainers work: hinged, flexible-shaft and weighted trainers, what each one helps you feel, and how to use one safely at home.
A swing trainer is a practice tool you swing without hitting a ball. Its job is to make one part of the swing easy to feel: a bent lead arm, a rushed change of direction, a lost wrist angle. A few minutes of slow swings in the garden or the garage need no net, no mat and no balls.
There are several kinds, and they do very different jobs. This guide explains the main types, what each one helps you feel, how to choose and how to use one safely.
The main types at a glance
| Type | What you feel | Best for | Watch out for |
|---|---|---|---|
| Hinged trainer | the joint folds when the lead arm bends or the wrist angle collapses | lead arm, wrist set, width | swing slowly, it is a feel tool, not a speed tool |
| Flexible-shaft trainer | a soft shaft bends and lags when you rush | tempo, a smooth change of direction | do not hit balls with it unless the maker says so |
| Weighted trainer | a heavy head or a weighted end | warming up, rhythm | heavy swings are hard work, keep sessions short |
| Alignment sticks | a straight line on the ground or in the air | aim, ball position, swing path checks | cheap, but they only show what you look at |
Hinged trainers: lead arm and wrist set
A hinged trainer has a grip, a joint just below the grip and a shaft with a weight at the end. As long as you hold the position you set up, the shaft stays in line. If the lead arm folds, or the wrists lose their angle on the way down, the joint gives way and the shaft collapses. You feel it immediately, which is the point.
Golf Digest, describing one hinged trainer, says the hinge lets you rotate to the top of the backswing with your hands in the correct position while keeping your left arm straight. Golf Monthly says another hinged design helps with a flat lead wrist, forearm control and shaft lean. They are popular with golfers who:
- bend the lead arm a lot at the top of the backswing,
- flick at the ball with the wrists (often called casting or scooping),
- lose width and get cramped on the way back.
Our straight-arm swing trainer has a joint near the grip with angle settings, a clip on the shaft and a weighted ball end. It extends from 79 to 110 cm and we stock the right-handed version. The folding hinge swing trainer works the same way with an aluminium shaft and a rubber grip, also from 79 to 110 cm, and weighs about 480 g.
How to use one. Set the shortest length first. Take your normal stance without a ball and swing back slowly to about hip height, then to shoulder height, then to the top. Pause, then swing through slowly to a full finish. If the joint folds, stop, reset and go again at a lower speed. Aim for ten good slow swings rather than fifty fast ones.
Flexible-shaft trainers: tempo and the change of direction
A flexible-shaft trainer looks like a club with a very soft shaft. When the swing is smooth, the shaft loads on the way back and the head arrives on time. When you snatch the club away or rush from the top, the shaft whips and the head lags far behind. The trainer turns a timing fault you cannot see into one you can feel. Writing in Golf Monthly, PGA professional Joe Ferguson says a trainer of this kind takes excellent rhythm and proper sequencing, and that it will let you know if you are prone to mistakes in transition or to flipping through impact.
That makes it a good tool for golfers who:
- feel rushed at the top of the backswing,
- hit hard with the hands from the top,
- swing well on the practice ground and quicker under pressure.
Our flexible-shaft iron swing trainer has a soft orange shaft, an iron-style head and a normal grip, and weighs 520 g. The supplier describes it as a swing exerciser, so we recommend it for practice swings only, not for hitting balls. Our guide to golf swing tempo has drills that suit it.
Weighted trainers and warm-ups
Weighted trainers are heavier than a normal club, either through a weighted head or a weight that slides onto the shaft. The usual way to use one is as a warm-up, with a few slow swings before a session.
Physical therapist Dr Mike Voight, speaking to Golf Digest, said the typical amateur is better off warming up with a heavy club to increase range of motion, and that better players should go from a heavy club to a light one. Keep the swings slow and smooth, and stop if anything hurts. If you have back or wrist problems, check with a physiotherapist first: a PGA professional reviewing a weighted, whippy trainer for Golf Monthly gave the same caution.
Alignment sticks
Two plastic or fibreglass alignment sticks make a cheap, simple training aid. Lay one along your toes and one along the target line to check aim, or push one into the ground as a reference for ball position.
Which trainer for which problem?
| If you... | Try |
|---|---|
| bend the lead arm at the top | a hinged trainer with the joint near the grip |
| flick at the ball with the wrists | a hinged trainer, slow swings with a pause at the top |
| rush the change of direction | a flexible-shaft trainer |
| swing well in practice and quicker on the course | a flexible-shaft trainer plus a counted tempo |
| aim right or left without noticing | alignment sticks on the mat |
| want to loosen up before practice | a weighted trainer, a few slow swings |
If you are not sure which fault matters most, a lesson with a PGA professional can answer it, and a trainer then helps you practise what they show you.
Space and safety at home
A trainer is as long as a club, so you need the same space as for a full swing:
- Height. A full swing with a 1 m stick plus your arms needs more headroom than you may expect. Check with a very slow swing before you speed up, and mind the light fittings.
- Width. Leave clear space on both sides and behind you. Nobody should stand near a person swinging.
- Kit check. Check the joint, the clip and any screw-on parts before each session. A weighted end that comes loose travels a long way.
- Footing. Wear shoes with grip on a garage floor or wet grass.
The garden or the garage is usually the right place. If you also want to hit balls, our golf nets and the guide to practising golf at home in winter explain how to set up safely.
A ten-minute routine
- Two minutes: slow swings with the hinged trainer, pausing at the top.
- Three minutes: half swings with the flexible-shaft trainer, counting a smooth rhythm.
- Three minutes: full swings with the flexible-shaft trainer at about three quarters of your speed.
- Two minutes: swings with your own club, trying to copy the feel.
Do it before a range session or as a short session on its own.
Training aids and the Rules of Golf
Trainers are for practice, not for the course. Under Rule 4.3a(6) of the Rules of Golf, during a round you must not use any type of golf training or swing aid, such as an alignment rod or a weighted headcover, in any way that could help you prepare for or make a stroke. Using equipment for general stretching is allowed, but not for a practice swing.
The penalty for a first breach is the general penalty: two strokes in stroke play, loss of the hole in match play. A second breach can mean disqualification. Rule 10.2b(3) also stops you setting an object down, such as a club, to help with your aim or stance. Use your trainer at home, on the range or before you tee off, then leave it in the bag.
Before you buy
- Hand. Check whether the trainer is right-handed, left-handed or for both. Our straight-arm trainer is the right-handed version; the supplier does not state the hand for the other two, so email us if it matters.
- Length. An adjustable length lets you start short and lengthen it as the feel improves.
- What it is for. Practice swings or hitting balls? Most trainers in this guide are for swings only.
You can see all our swing trainers together, with the chipping game for the short game.
Frequently asked questions
Do golf swing trainers actually work?
They work as feedback tools. A trainer cannot swing for you, but it makes one part of the swing easy to feel, so you notice when it goes wrong. Used for a few minutes before practice, with one clear aim, that feedback helps you repeat the right movement. Used without an aim, it is just a stick.
Which golf swing trainer is best for beginners?
Pick the trainer that matches the one thing you most need to feel. Hinged trainers suit golfers whose lead arm collapses or whose wrists flick at the ball. Flexible-shaft trainers suit golfers who rush the swing. If you are not sure, ask a PGA professional which fault matters most in your swing.
Can I use a swing trainer indoors?
Only if you have room for a full swing with a stick of about 1 m plus your arms. Make a few very slow swings first to check the ceiling, the light fittings and the walls on both sides. A garden or a garage is usually the safer place.
Can I use a training aid during a round of golf?
No. Rule 4.3a(6) of the Rules of Golf does not allow a training or swing aid to be used during a round in any way that could help you prepare for or make a stroke. A first breach costs two strokes in stroke play or the hole in match play, and a second can mean disqualification. Use it before the round instead.
