Not sure where to start? Ask Mulligan
Tyler Ferrell is the only person in the world named to Golf Digest's list of Best
Young Teachers in
America AND its list of Best Golf Fitness Professionals in America.
Feel Your Trail Glute for Better Golf Swing Balance
After this video, you'll be able to:
- Feel the proper engagement of your trail glute during your swing
- Improve your lower body stability to enhance overall swing balance
- Develop a more effective hip rotation for better power transfer
In this drill, you'll learn the Airplane Lunge to engage your trail glute for improved swing mechanics. This exercise helps you develop better lower body movement and balance, crucial for a powerful golf swing.
Video Transcript
WEBVTT
1
00:00:00.000 --> 00:00:06.080
This drill is the airplane lunge for feeling the trail glute. So many golfers
2
00:00:06.080 --> 00:00:10.760
just use their legs more for kind of balance and positions and you just kind
3
00:00:10.760 --> 00:00:15.360
of swing more with their arms and don't really use their lower body. Especially
4
00:00:15.360 --> 00:00:19.350
if you tend to see a little bit more of a stand-up at the top of the swing that
5
00:00:19.350 --> 00:00:19.400
's
6
00:00:19.400 --> 00:00:24.000
a good sign that you're getting ready to pull down with your arms. One of the
7
00:00:24.000 --> 00:00:28.280
common traits that you'll see with especially really good drivers of the
8
00:00:28.280 --> 00:00:32.120
golf ball is they'll tend to have a little bit of a lowering action. That
9
00:00:32.120 --> 00:00:38.360
lowering action is loading the glutes so that then the legs can push. If I were
10
00:00:38.360 --> 00:00:42.600
to ask someone to jump everyone would bend down. I wouldn't see anyone get
11
00:00:42.600 --> 00:00:48.360
taller to then jump but because golfers can pull down with their arms just as
12
00:00:48.360 --> 00:00:52.480
easily as they could push against the ground a lot of golfers raise up so that
13
00:00:52.480 --> 00:00:55.880
they can push down harder because they're not using their legs early in
14
00:00:55.880 --> 00:01:01.920
transition. So to feel the glute rotation is a little bit more of an advanced
15
00:01:01.920 --> 00:01:06.080
exercise because it includes a fair amount of balance and core activation.
16
00:01:06.080 --> 00:01:11.520
What we're going to do is you're going to get into an exaggerated hip hinge
17
00:01:11.520 --> 00:01:11.840
like
18
00:01:11.840 --> 00:01:15.600
a golf stance or more of like a single leg deadlift if you're used to doing
19
00:01:15.600 --> 00:01:20.720
some exercise. Make sure that your core is on and then in this position you're
20
00:01:20.720 --> 00:01:25.360
going to kind of push through the foot while keeping the knee pointed centered
21
00:01:25.360 --> 00:01:30.240
and what that's going to do is I'm going to rotate my pelvis from this trail
22
00:01:30.240 --> 00:01:37.880
glute so kind of like this. Now if I take away the cane or the club that's
23
00:01:37.880 --> 00:01:41.600
giving me some balance support I really start to feel it in the trail glute. So
24
00:01:41.600 --> 00:01:45.800
then what I'm going to do is I'm going to try and get that feeling of basically
25
00:01:45.800 --> 00:01:50.240
that movement right there and I may even do this with a little bit of a step
26
00:01:50.240 --> 00:01:57.090
but I'm going to get to feel this trail glute rotating open just like so. So I
27
00:01:57.090 --> 00:01:57.240
'll
28
00:01:57.240 --> 00:02:04.580
get that feeling again. I'm going to go rotate open, rotate open, just like
29
00:02:04.580 --> 00:02:04.720
this
30
00:02:04.720 --> 00:02:08.760
making sure that my core is on. If my core is not on then you'll tend to see my
31
00:02:08.760 --> 00:02:14.000
low back kind of flop around instead of my whole spine moving as a result of
32
00:02:14.000 --> 00:02:17.160
using that glute. I'm also trying to keep my weight kind of more towards the
33
00:02:17.160 --> 00:02:22.040
center of my foot or center of my stance. Now I'm going to do more of a three
34
00:02:22.040 --> 00:02:26.400
quarter swing. I'm going to bring it back and I'm going to feel like everything
35
00:02:26.400 --> 00:02:30.920
till about here is coming from pushing that trail glute. So I'm going to get to
36
00:02:30.920 --> 00:02:35.160
right about here just by pushing that trail glute. I'm going to like overly
37
00:02:35.160 --> 00:02:43.320
soften my arms and take them out of the equation. So bring it back, overly
38
00:02:43.320 --> 00:02:48.120
rotate that trail glute. So that's got a similar feeling in my hip to when I
39
00:02:48.120 --> 00:02:48.280
was
40
00:02:48.280 --> 00:02:52.200
doing that airplane lunge at least during the early part of transition. If
41
00:02:52.200 --> 00:02:55.640
you struggle with more of a pull down and not getting your glutes active you
42
00:02:55.640 --> 00:03:00.560
can work on that to to feel the proper activation. Be careful that it doesn't
43
00:03:00.560 --> 00:03:06.840
become more of a thrust or I'm pushing my upper body up that it's just becoming
44
00:03:06.840 --> 00:03:12.920
rotation and my chest is staying in about the same height as my body opens up
45
00:03:12.920 --> 00:03:16.760
from the activity in that trail glue.
1
00:00:00.000 --> 00:00:06.080
This drill is the airplane lunge for feeling the trail glute. So many golfers
2
00:00:06.080 --> 00:00:10.760
just use their legs more for kind of balance and positions and you just kind
3
00:00:10.760 --> 00:00:15.360
of swing more with their arms and don't really use their lower body. Especially
4
00:00:15.360 --> 00:00:19.350
if you tend to see a little bit more of a stand-up at the top of the swing that
5
00:00:19.350 --> 00:00:19.400
's
6
00:00:19.400 --> 00:00:24.000
a good sign that you're getting ready to pull down with your arms. One of the
7
00:00:24.000 --> 00:00:28.280
common traits that you'll see with especially really good drivers of the
8
00:00:28.280 --> 00:00:32.120
golf ball is they'll tend to have a little bit of a lowering action. That
9
00:00:32.120 --> 00:00:38.360
lowering action is loading the glutes so that then the legs can push. If I were
10
00:00:38.360 --> 00:00:42.600
to ask someone to jump everyone would bend down. I wouldn't see anyone get
11
00:00:42.600 --> 00:00:48.360
taller to then jump but because golfers can pull down with their arms just as
12
00:00:48.360 --> 00:00:52.480
easily as they could push against the ground a lot of golfers raise up so that
13
00:00:52.480 --> 00:00:55.880
they can push down harder because they're not using their legs early in
14
00:00:55.880 --> 00:01:01.920
transition. So to feel the glute rotation is a little bit more of an advanced
15
00:01:01.920 --> 00:01:06.080
exercise because it includes a fair amount of balance and core activation.
16
00:01:06.080 --> 00:01:11.520
What we're going to do is you're going to get into an exaggerated hip hinge
17
00:01:11.520 --> 00:01:11.840
like
18
00:01:11.840 --> 00:01:15.600
a golf stance or more of like a single leg deadlift if you're used to doing
19
00:01:15.600 --> 00:01:20.720
some exercise. Make sure that your core is on and then in this position you're
20
00:01:20.720 --> 00:01:25.360
going to kind of push through the foot while keeping the knee pointed centered
21
00:01:25.360 --> 00:01:30.240
and what that's going to do is I'm going to rotate my pelvis from this trail
22
00:01:30.240 --> 00:01:37.880
glute so kind of like this. Now if I take away the cane or the club that's
23
00:01:37.880 --> 00:01:41.600
giving me some balance support I really start to feel it in the trail glute. So
24
00:01:41.600 --> 00:01:45.800
then what I'm going to do is I'm going to try and get that feeling of basically
25
00:01:45.800 --> 00:01:50.240
that movement right there and I may even do this with a little bit of a step
26
00:01:50.240 --> 00:01:57.090
but I'm going to get to feel this trail glute rotating open just like so. So I
27
00:01:57.090 --> 00:01:57.240
'll
28
00:01:57.240 --> 00:02:04.580
get that feeling again. I'm going to go rotate open, rotate open, just like
29
00:02:04.580 --> 00:02:04.720
this
30
00:02:04.720 --> 00:02:08.760
making sure that my core is on. If my core is not on then you'll tend to see my
31
00:02:08.760 --> 00:02:14.000
low back kind of flop around instead of my whole spine moving as a result of
32
00:02:14.000 --> 00:02:17.160
using that glute. I'm also trying to keep my weight kind of more towards the
33
00:02:17.160 --> 00:02:22.040
center of my foot or center of my stance. Now I'm going to do more of a three
34
00:02:22.040 --> 00:02:26.400
quarter swing. I'm going to bring it back and I'm going to feel like everything
35
00:02:26.400 --> 00:02:30.920
till about here is coming from pushing that trail glute. So I'm going to get to
36
00:02:30.920 --> 00:02:35.160
right about here just by pushing that trail glute. I'm going to like overly
37
00:02:35.160 --> 00:02:43.320
soften my arms and take them out of the equation. So bring it back, overly
38
00:02:43.320 --> 00:02:48.120
rotate that trail glute. So that's got a similar feeling in my hip to when I
39
00:02:48.120 --> 00:02:48.280
was
40
00:02:48.280 --> 00:02:52.200
doing that airplane lunge at least during the early part of transition. If
41
00:02:52.200 --> 00:02:55.640
you struggle with more of a pull down and not getting your glutes active you
42
00:02:55.640 --> 00:03:00.560
can work on that to to feel the proper activation. Be careful that it doesn't
43
00:03:00.560 --> 00:03:06.840
become more of a thrust or I'm pushing my upper body up that it's just becoming
44
00:03:06.840 --> 00:03:12.920
rotation and my chest is staying in about the same height as my body opens up
45
00:03:12.920 --> 00:03:16.760
from the activity in that trail glue.
Have questions?
Ask Mulligan for help
Tyler Ferrell is the only person in the world named to Golf Digest's list of
Best Young Teachers in America AND its list of Best Golf Fitness Professionals in America.
Feel Your Trail Glute for Better Golf Swing Balance
After this video, you'll be able to:
- Feel the proper engagement of your trail glute during your swing
- Improve your lower body stability to enhance overall swing balance
- Develop a more effective hip rotation for better power transfer
In this drill, you'll learn the Airplane Lunge to engage your trail glute for improved swing mechanics. This exercise helps you develop better lower body movement and balance, crucial for a powerful golf swing.
Video Transcript
WEBVTT
1
00:00:00.000 --> 00:00:06.080
This drill is the airplane lunge for feeling the trail glute. So many golfers
2
00:00:06.080 --> 00:00:10.760
just use their legs more for kind of balance and positions and you just kind
3
00:00:10.760 --> 00:00:15.360
of swing more with their arms and don't really use their lower body. Especially
4
00:00:15.360 --> 00:00:19.350
if you tend to see a little bit more of a stand-up at the top of the swing that
5
00:00:19.350 --> 00:00:19.400
's
6
00:00:19.400 --> 00:00:24.000
a good sign that you're getting ready to pull down with your arms. One of the
7
00:00:24.000 --> 00:00:28.280
common traits that you'll see with especially really good drivers of the
8
00:00:28.280 --> 00:00:32.120
golf ball is they'll tend to have a little bit of a lowering action. That
9
00:00:32.120 --> 00:00:38.360
lowering action is loading the glutes so that then the legs can push. If I were
10
00:00:38.360 --> 00:00:42.600
to ask someone to jump everyone would bend down. I wouldn't see anyone get
11
00:00:42.600 --> 00:00:48.360
taller to then jump but because golfers can pull down with their arms just as
12
00:00:48.360 --> 00:00:52.480
easily as they could push against the ground a lot of golfers raise up so that
13
00:00:52.480 --> 00:00:55.880
they can push down harder because they're not using their legs early in
14
00:00:55.880 --> 00:01:01.920
transition. So to feel the glute rotation is a little bit more of an advanced
15
00:01:01.920 --> 00:01:06.080
exercise because it includes a fair amount of balance and core activation.
16
00:01:06.080 --> 00:01:11.520
What we're going to do is you're going to get into an exaggerated hip hinge
17
00:01:11.520 --> 00:01:11.840
like
18
00:01:11.840 --> 00:01:15.600
a golf stance or more of like a single leg deadlift if you're used to doing
19
00:01:15.600 --> 00:01:20.720
some exercise. Make sure that your core is on and then in this position you're
20
00:01:20.720 --> 00:01:25.360
going to kind of push through the foot while keeping the knee pointed centered
21
00:01:25.360 --> 00:01:30.240
and what that's going to do is I'm going to rotate my pelvis from this trail
22
00:01:30.240 --> 00:01:37.880
glute so kind of like this. Now if I take away the cane or the club that's
23
00:01:37.880 --> 00:01:41.600
giving me some balance support I really start to feel it in the trail glute. So
24
00:01:41.600 --> 00:01:45.800
then what I'm going to do is I'm going to try and get that feeling of basically
25
00:01:45.800 --> 00:01:50.240
that movement right there and I may even do this with a little bit of a step
26
00:01:50.240 --> 00:01:57.090
but I'm going to get to feel this trail glute rotating open just like so. So I
27
00:01:57.090 --> 00:01:57.240
'll
28
00:01:57.240 --> 00:02:04.580
get that feeling again. I'm going to go rotate open, rotate open, just like
29
00:02:04.580 --> 00:02:04.720
this
30
00:02:04.720 --> 00:02:08.760
making sure that my core is on. If my core is not on then you'll tend to see my
31
00:02:08.760 --> 00:02:14.000
low back kind of flop around instead of my whole spine moving as a result of
32
00:02:14.000 --> 00:02:17.160
using that glute. I'm also trying to keep my weight kind of more towards the
33
00:02:17.160 --> 00:02:22.040
center of my foot or center of my stance. Now I'm going to do more of a three
34
00:02:22.040 --> 00:02:26.400
quarter swing. I'm going to bring it back and I'm going to feel like everything
35
00:02:26.400 --> 00:02:30.920
till about here is coming from pushing that trail glute. So I'm going to get to
36
00:02:30.920 --> 00:02:35.160
right about here just by pushing that trail glute. I'm going to like overly
37
00:02:35.160 --> 00:02:43.320
soften my arms and take them out of the equation. So bring it back, overly
38
00:02:43.320 --> 00:02:48.120
rotate that trail glute. So that's got a similar feeling in my hip to when I
39
00:02:48.120 --> 00:02:48.280
was
40
00:02:48.280 --> 00:02:52.200
doing that airplane lunge at least during the early part of transition. If
41
00:02:52.200 --> 00:02:55.640
you struggle with more of a pull down and not getting your glutes active you
42
00:02:55.640 --> 00:03:00.560
can work on that to to feel the proper activation. Be careful that it doesn't
43
00:03:00.560 --> 00:03:06.840
become more of a thrust or I'm pushing my upper body up that it's just becoming
44
00:03:06.840 --> 00:03:12.920
rotation and my chest is staying in about the same height as my body opens up
45
00:03:12.920 --> 00:03:16.760
from the activity in that trail glue.
1
00:00:00.000 --> 00:00:06.080
This drill is the airplane lunge for feeling the trail glute. So many golfers
2
00:00:06.080 --> 00:00:10.760
just use their legs more for kind of balance and positions and you just kind
3
00:00:10.760 --> 00:00:15.360
of swing more with their arms and don't really use their lower body. Especially
4
00:00:15.360 --> 00:00:19.350
if you tend to see a little bit more of a stand-up at the top of the swing that
5
00:00:19.350 --> 00:00:19.400
's
6
00:00:19.400 --> 00:00:24.000
a good sign that you're getting ready to pull down with your arms. One of the
7
00:00:24.000 --> 00:00:28.280
common traits that you'll see with especially really good drivers of the
8
00:00:28.280 --> 00:00:32.120
golf ball is they'll tend to have a little bit of a lowering action. That
9
00:00:32.120 --> 00:00:38.360
lowering action is loading the glutes so that then the legs can push. If I were
10
00:00:38.360 --> 00:00:42.600
to ask someone to jump everyone would bend down. I wouldn't see anyone get
11
00:00:42.600 --> 00:00:48.360
taller to then jump but because golfers can pull down with their arms just as
12
00:00:48.360 --> 00:00:52.480
easily as they could push against the ground a lot of golfers raise up so that
13
00:00:52.480 --> 00:00:55.880
they can push down harder because they're not using their legs early in
14
00:00:55.880 --> 00:01:01.920
transition. So to feel the glute rotation is a little bit more of an advanced
15
00:01:01.920 --> 00:01:06.080
exercise because it includes a fair amount of balance and core activation.
16
00:01:06.080 --> 00:01:11.520
What we're going to do is you're going to get into an exaggerated hip hinge
17
00:01:11.520 --> 00:01:11.840
like
18
00:01:11.840 --> 00:01:15.600
a golf stance or more of like a single leg deadlift if you're used to doing
19
00:01:15.600 --> 00:01:20.720
some exercise. Make sure that your core is on and then in this position you're
20
00:01:20.720 --> 00:01:25.360
going to kind of push through the foot while keeping the knee pointed centered
21
00:01:25.360 --> 00:01:30.240
and what that's going to do is I'm going to rotate my pelvis from this trail
22
00:01:30.240 --> 00:01:37.880
glute so kind of like this. Now if I take away the cane or the club that's
23
00:01:37.880 --> 00:01:41.600
giving me some balance support I really start to feel it in the trail glute. So
24
00:01:41.600 --> 00:01:45.800
then what I'm going to do is I'm going to try and get that feeling of basically
25
00:01:45.800 --> 00:01:50.240
that movement right there and I may even do this with a little bit of a step
26
00:01:50.240 --> 00:01:57.090
but I'm going to get to feel this trail glute rotating open just like so. So I
27
00:01:57.090 --> 00:01:57.240
'll
28
00:01:57.240 --> 00:02:04.580
get that feeling again. I'm going to go rotate open, rotate open, just like
29
00:02:04.580 --> 00:02:04.720
this
30
00:02:04.720 --> 00:02:08.760
making sure that my core is on. If my core is not on then you'll tend to see my
31
00:02:08.760 --> 00:02:14.000
low back kind of flop around instead of my whole spine moving as a result of
32
00:02:14.000 --> 00:02:17.160
using that glute. I'm also trying to keep my weight kind of more towards the
33
00:02:17.160 --> 00:02:22.040
center of my foot or center of my stance. Now I'm going to do more of a three
34
00:02:22.040 --> 00:02:26.400
quarter swing. I'm going to bring it back and I'm going to feel like everything
35
00:02:26.400 --> 00:02:30.920
till about here is coming from pushing that trail glute. So I'm going to get to
36
00:02:30.920 --> 00:02:35.160
right about here just by pushing that trail glute. I'm going to like overly
37
00:02:35.160 --> 00:02:43.320
soften my arms and take them out of the equation. So bring it back, overly
38
00:02:43.320 --> 00:02:48.120
rotate that trail glute. So that's got a similar feeling in my hip to when I
39
00:02:48.120 --> 00:02:48.280
was
40
00:02:48.280 --> 00:02:52.200
doing that airplane lunge at least during the early part of transition. If
41
00:02:52.200 --> 00:02:55.640
you struggle with more of a pull down and not getting your glutes active you
42
00:02:55.640 --> 00:03:00.560
can work on that to to feel the proper activation. Be careful that it doesn't
43
00:03:00.560 --> 00:03:06.840
become more of a thrust or I'm pushing my upper body up that it's just becoming
44
00:03:06.840 --> 00:03:12.920
rotation and my chest is staying in about the same height as my body opens up
45
00:03:12.920 --> 00:03:16.760
from the activity in that trail glue.
Have questions about this video?
Ask Mulligan for personalized guidance on technique, drills, or how to apply what you've learned.
Ask Mulligan
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