站姿
Also known as: 预备, 预备姿势
站姿是指挥杆之前你在预备姿势中如何摆放双脚、重心和身体。它决定了你的平衡、挥杆宽度和最低点。
一个稳固的站姿，在完整挥杆时双脚大致与肩同宽，重心均衡地落在双脚中央，球位根据所用球杆而定。球位会随球包中的球杆系统性地变化：一号木对着前脚脚跟，中铁杆靠近中央，挖起杆略微偏后于中央。这些位置并非随意设定——它们决定了球杆在触球那一刻处于其弧线的哪个位置，从而控制着触球质量和攻角。为特定球杆设错球位，是造成肥球和薄球最常见的隐藏原因之一。
站姿宽度会影响稳定性和旋转。过宽的站姿会限制髋部旋转，可能导致身体滑动而不是旋转，产生不一致的最低点。过窄的站姿会降低稳定性，让下半身在下杆中更难正确地按顺序发力。宽度通常相对肩膀来衡量：用一号木时，双脚外侧大致与肩膀外侧对齐；用短铁杆时，站姿会收窄几英寸。脚部外展（双脚朝外张开）能辅助髋部旋转，尤其是前脚，这对髋部活动度有限的球员而言是常见做法。
脊柱倾斜和姿势共同完成整个站姿画面。在预备姿势中，脊柱应该从髋部（而不是腰部）向前倾斜，形成一个挺直的背部，髋部向后推出。姿势过于直立会让手臂离身体太近；姿势过于弯腰驼背则会限制旋转。用一号木时，额外朝远离目标方向的侧向倾斜——脊柱略微朝后侧倾斜——能抬高前导肩，促成正向的攻角。这种脊柱倾斜是一种预备姿势的选择，而不是挥杆中的调整，是现有最简单的一号木修正方法之一。
For every iron shot, place the ball in the center of your stance as a starting point. This puts the club near the bottom of its natural arc and makes ball-first contact much easier. Adjust forward for longer clubs as you get more consistent.
Experiment with lead-foot flare (pointing the foot outward 20–30°) if your left hip feels blocked in the downswing. This small setup change allows the lead hip to clear more freely, which improves sequencing and helps the club shallow naturally on the downswing.
Example — 一号木预备姿势
用一号木时，球位于前脚脚跟对面，脊柱略微朝远离目标的方向倾斜，促成正向的攻角。
Why it matters
一致的站姿是可重复挥杆赖以建立的基础。预备姿势预先决定了球杆的最低点在哪里、髋部能旋转多充分，以及攻角会是多少——许多挥杆问题实际上是预备姿势问题。
How it shows up on video
From a face-on camera angle, check: are the feet about shoulder-width apart? Is the ball positioned correctly for the club — opposite the lead heel for a driver, progressively more central for shorter clubs? Does the spine tilt slightly away from the target for the driver? From down-the-line, is the posture athletic with a flat back and hip hinge, or is there excessive rounding or arching? Foot flare and lead-hip position are visible cues for rotation potential.
Common mistakes
- Ball too far back in the stance for the driver — this promotes a downward attack angle and reduces launch, costing significant distance.
- Stance too wide for short irons — wide stance restricts rotation and causes lateral sliding, which shifts the low point and causes uneven contact.
- Standing too upright — insufficient forward bend from the hips restricts the arm swing and forces the club off-plane to create room for the body.
- Feet parallel to the target line when hip mobility is limited. This means flaring both feet slightly outward (especially the lead foot) improves rotation and reduces strain on the lower back.
In SwingVantage Motion Lab
SwingVantage can observe address posture and ball position from uploaded video to flag common setup errors. This means especially spine tilt, ball position, and stance width. This means that pre-determine contact quality before the swing begins.
Frequently asked questions
我的站姿应该多宽？
对于完整的一号木挥杆，双脚略宽于肩宽是一个不错的起点。随着球杆变短，逐渐收窄站姿——劈起挖起杆通常站姿窄于肩宽。目标是有足够的稳定性能完全旋转，而不会过度滑动。
7号铁杆的球位具体应该在哪里？
对右打球手而言，大约在中心偏左一到两英寸处（朝前脚方向）。这让球稍微位于挥杆弧最低点之前，促成轻微的向下攻角和先触球的接触方式。
Related terms
Related guides & benchmarks
Put this into your swing
SwingVantage can spot this in your own swing — free to start.
See a sample Golf report first