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This content video is discussing ribcage sway.

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So ribcage sway has been a hot topic this year and it's been understanding the

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spine

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better has been one of my big areas of focus the last six months or so.

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I've had some good discussions with one of my mentors, Givoye, talking about

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some of

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these movements and it's really helped clarify what's happening especially

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during the down

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swing at the spine.

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So ribcage sway can often be confused with side bend and in this video we're

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going to

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talk through kind of the signs and the symptoms of them and one big takeaway

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from this is because

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this is such a subtle physiologic movement, kind of a micro movement, it doesn

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't really

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show up on 3D motion analysis at least not directly.

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It might show up like later in terms of body positions and stalls and things

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like that

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but if you're just looking at the spine in transition there's actually an

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easier one

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to see on video currently than any measurement that we might see on 3D.

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So let's talk about the difference between ribcage sway and side bend.

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So first in the analytic warm-up I do a ribcage or lumbar translation so ribc

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age sway is really

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looking at the lumbar and lower thoracic spine doing this lateral movement kind

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of like this

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where side bend would be doing a little bit more of this kind of pure fluid

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curve moving

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downward like that.

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If we were to break it down and look at an individual segment you have joints

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on each

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side so I only have two hands all demonstrated kind of this way.

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When you do the ribcage sway or when you do a translation what's happening is

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you are

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closing the gap but you are not touching the two vertebra together and because

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they're

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not touching together they still have some freedom of movement especially in

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rotation.

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So doing ribcage sway in transition having a little bit of this movement this

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way as

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you're rotating helps load the muscles so that they're in position to fire but

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it doesn't

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engage the joint that doesn't kind of get the joint locked out so it still has

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some

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freedom of movement late.

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So that's why a lack of ribcage sway going into side bend too soon can often

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result in

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the spine kind of running out of range of motion and then you have more of a

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arm compensation

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or leg compensation down at the bottom of this one.

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So again this translation is a little bit more of a linear movement so the way

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that

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I teach kind of the feeling is in the analytic warm up I go through it a little

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bit more but

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the basic version is if you turn your toes in bend your knees and tuck your pel

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vis.

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So toes in knees bent tuck your pelvis that kind of locks out your lower body.

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So now if I have my arms up and I go to do a ribcage sway if I was to kind of

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look in

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the mirror I would basically be keeping my shoulders more or less parallel to

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the ground.

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And one of the keys to this is I want to distribute it along as much of my

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spine as

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I can as opposed to just doing it at like one segment because if I just did it

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at one segment

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I'm going to lock out the vertebrae.

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So you'll watch if I do this ribcage sway now I still have range of motion to

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rotate.

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If I was to side bend as much as I can now the whole thing kind of rotates as a

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block

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I can feel that this isn't really moving I'm moving below and I'm moving above.

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And so that's where in transition ideally what's going to happen is as we're

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having

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a little bit of this weight shift we're going to have a little bit of this ribc

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age sway.

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In the past I've called it more of a left side tilt but I like the ribcage sway

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terminology

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because side tilt could potentially engage the vertebra where if I do a little

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bit more

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of that sway I kind of maintain the height of my spine and I set it up to be in

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a better

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position to rotate on the way through.

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So for the classic signs of golfers who kind of lack this ribcage sway would be

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when I

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get into halfway down my upper body is well behind my lower body.

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And my upper body is well behind my lower body kind of like this that can be

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okay for a driver

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but it typically causes some low point issues especially with the shorter clubs

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or mid-irons

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and shorter.

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And it typically causes some sequencing kind of some stall and flip action as I

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mentioned

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if I get into this full side bend then the whole thing is going to want to move

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as a

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block which would tend to move everything left.

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So oftentimes I'll just kind of throw the hands and stay in that side bend and

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maybe

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even kind of buckle or slide my lower body forward.

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As opposed to if I get up to the top and I get a little bit of this ribcage

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sway as

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I'm up rotating my lower body now I'm more kind of covering the ball and my

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upper body

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is in a position where it can still rotate through the shot.

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So potentially the lack of ribcage sway versus too much side bend would show up

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more so in

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the release pattern because if I go into side bend and I shift forward kind of

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like this

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well there I wouldn't show up as having a massive amount of access tilt but I

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would

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have engaged the vertebra where if I get into a side bend and let's say I still

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have like

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a fair amount of bump I could have more access tilt and still be okay.

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So it's not a clear cut just you need to have your upper body on top of your

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lower

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body it's more about kind of the engagement of the spine and what's happening

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there.

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So it's a little bit complicated definitely a higher level of a higher level

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concept

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higher level thinking but basically what you'll feel is if you do it you get

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into a position

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during halfway down where you still have a lot of capacity to rotate and a lot

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of capacity

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to move the spine into good bracing position through the swing where if it gets

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into too

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much side bend early you'll feel like you're a little bit stuck and your body

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is just kind

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of locked out.

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So if you're struggling with low point control pull hooks potentially too much

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access tilt

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and some inconsistencies associated with experiment with this ribcage sway it's

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probably a better

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way of thinking about getting that left side bend that I've talked about in

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transition.