🎯 Free Live Lesson with GOATY — Real-time AI voice coaching. Point your phone, swing, get coached instantly. Start Free Live Lesson →
GOATY AI LIVE LESSON

Hip & Sternum Trace Drill

See exactly how your hips and chest move together — and where the breakdown happens

Try This Drill in a Free Live Lesson

What Is the Hip & Sternum Trace Drill?

The Hip & Sternum Trace Drill is GOATY's advanced movement analysis tool that tracks both your hip center and sternum simultaneously during the swing. By seeing both traces together, you instantly understand whether your lower body is leading your upper body — the key to effortless power.

What It Fixes

See Your Actual Movement Data — Live

Don't just read about it. GOATY AI tracks your real sternum and hip paths in real time during a live session — no video upload, no waiting for analysis.

Start a Free Live Lesson

How It Works in a GOATY Live Lesson

  1. Two simultaneous trace lines track your hip center (yellow) and sternum (orange) through every frame
  2. You see the precise sequence — which moves first, how much, and when
  3. Elite sequence: hips initiate downswing 0.08-0.12 seconds before the shoulders start
  4. GOATY identifies 'sequence killers' — moments where you rotate out of order
  5. Your ENGINE score reflects how well your hip-sternum sequence matches the GOAT Model

The GOAT Model Connection

The GOAT Model's hip trace shows a clear lateral shift followed by rapid rotation in transition. The sternum trace lags behind, creating the torque gap that stores power. Most amateurs show their sternum and hips moving simultaneously — losing all stored energy.

Frequently Asked Questions

What does the Hip & Sternum Trace show?
It shows two simultaneous movement paths — one for your hip center and one for your sternum — through the entire swing. The relationship between these two paths reveals your power sequence and the root cause of most swing faults.
Why do both hips and sternum need to be traced?
You can't understand one without the other. A great hip trace is meaningless if your sternum races ahead of it (killing the X-Factor). GOATY needs both to accurately assess your swing sequence and give you targeted coaching.
What's the ideal hip-sternum relationship?
In the backswing, both should move together (coiling). In the downswing, hips should lead by 0.08-0.12 seconds. At impact, hips should be 30-40 degrees open while the sternum is still behind the ball.
Can I use this drill as a beginner?
Yes — in fact it's one of the best starting points because it immediately shows the most fundamental movement issue in your swing. Most golfers are shocked to see their actual trace versus the GOAT Model trace.

Train This Drill with Real-Time AI Feedback

GOATY gives you live voice coaching and instant GOAT Score updates on every rep. Start your free live lesson now — no equipment, no app download, just your phone and a few feet of space.

Start Free Live Lesson with GOATY →