How To Use The Arms In The Downswing In Golf

If you want to add more explosive power and distance to your golf swing, focusing on your arm action is key. In this guide, we’ll break down the concept of "arm chop power," why it’s important, and how you can train it both in the gym and on the course.

What Is Arm Chop Power?

Arm chop power is the ability to move the club efficiently from the top of your swing into delivery while maintaining a strong, controlled impact position. It plays a crucial role in sequencing and is one of the four key power sources in the golf swing:

Thrust Power - Using the ground.

Rotary Power - Torso rotation.

Chop Power - The arm motion we're focusing on.

Wrist Release - Maximising club speed at impact.

The biggest mistake many golfers make is leaving their arms pinned across their chest at the top of the backswing. This leads to poor sequencing, where the body outraces the hands, creating timing issues and reducing power. Proper arm chop mechanics help bring everything back in sync, leading to better ball compression and more distance.

Training Arm Chop Power in the Gym

To develop better arm chop power, incorporate these gym exercises into your training:

1. Strength Training - Use cable machines to perform chopping movements, pulling down and across the body to develop the push strength of the trail arm and pull strength of the lead arm.

2. Speed Training - Perform fast chopping motions with a hockey stick or resistance band to train the movement pattern at high speed.

3. Speed/Strength Training - Use medicine ball throws to train explosive power and force application into the ground.

4. Counter Movements - Work on deceleration by performing chops in the opposite direction to balance muscle development and reduce injury risk.

For best results, consult a TPI fitness professional to tailor a program to your needs.

Improving Arm Chop Power in Your Swing

From a swing perspective, the goal is to get the arms working efficiently in sequence with the body. Try these drills to improve your arm action:

1. Lead Arm Drill

Hold an alignment rod stood next to an impact bag.

Load the lead arm against the chest in the backswing.

Fire the arm independently in the downswing with speed into the impact bag.

2. Trail Arm Drill

Focus on a simple up-and-down chopping motion with the trail arm.

Combine it with body rotation to see how it integrates into the full swing.

3. Pump Drill

Take the club to the top of the backswing.

Perform two small "pump" motions, feeling the arms engage before hitting the ball.

This helps reinforce proper arm action and sequencing.

4. Split-Hand Drill

Place your hands a grip length apart on the grip.

Swing while focusing on the arms working correctly in the downswing.

This drill is especially effective for better sequencing with the driver.

Bonus Tip: Slowing Down Fast Hips

If you have fast hips that outrun your arms, try this adjustment:

Drop your trail foot back slightly at setup.

Focus on keeping your hips quieter while firing the arms.

This helps balance the sequencing and prevents getting stuck or out of sync.

How to Analyse Your Arm Chop Power

To check your progress, film your swing from the FOV (face on view) and compare key checkpoints:

Good Sequencing: Trail upper arm moves closer to the trail side of the body in transition, leading to a strong impact position with shaft lean.

Poor Sequencing: Arms lag too far behind, causing casting, flipping, or inconsistent ball striking.

By training your arm chop power both in the gym and on the course, you’ll unlock more speed, better sequencing, and ultimately, longer, more consistent shots.

If you found this helpful and want more swing improvement tips, check out my other blogs, along with many more FREE Tips on my YouTube channel. Let me know in the comments if you have any questions.

If you'd like personalised coaching from myself, REMOTELY or IN-PERSON, CLICK HERE to learn how we can work together, and help you use your arms better in the downswing, and help you become a more consistent golfer.

Thanks again for checking out my latest blog, and I hope to connect with you soon!