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.
Improve Your Backswing with the Band Pull Drill
After this video, you'll be able to:
- Feel how to properly engage your shoulder blade during the backswing
- Develop a more effective body rotation instead of relying on arm movements
- Recognize the importance of shoulder blade movement for better swing mechanics
In this video, you'll learn how to use a band pull drill to enhance your backswing by engaging your shoulder blade. This targeted exercise helps develop better body movement and reduces reliance on arm lifting during your swing.
Video Transcript
WEBVTT
1
00:00:00.000 --> 00:00:07.840
This drill is band pull backswing.
2
00:00:07.840 --> 00:00:13.140
So here I've got a band in an upper attachment, but you can easily use a cable
3
00:00:13.140 --> 00:00:13.560
machine.
4
00:00:13.560 --> 00:00:17.120
If you don't have access to a cable machine, a band.
5
00:00:17.120 --> 00:00:19.730
And I'd like this to be a little bit higher if I could, but top of the door
6
00:00:19.730 --> 00:00:20.280
works pretty
7
00:00:20.280 --> 00:00:21.760
well here.
8
00:00:21.760 --> 00:00:24.710
So now, what I'm going to do in this band pull backswing is I'm going to try to
9
00:00:24.710 --> 00:00:25.040
get
10
00:00:25.040 --> 00:00:29.040
my shoulder blade to drive more of the movement instead of just bending and
11
00:00:29.040 --> 00:00:29.920
lifting the arm
12
00:00:29.920 --> 00:00:32.720
kind of doing a bicep curl like this.
13
00:00:32.720 --> 00:00:36.280
So stage one, I'm going to face the attachment like this.
14
00:00:36.280 --> 00:00:39.680
And hopefully we can see from back here, I'm going to feel like I keep this arm
15
00:00:39.680 --> 00:00:41.280
straight.
16
00:00:41.280 --> 00:00:47.520
So I'm not doing much with the bicep and I'm pulling the shoulder blade back.
17
00:00:47.520 --> 00:00:52.760
So step one is just getting this movement of feeling that shoulder blade pull.
18
00:00:52.760 --> 00:00:56.390
Now step two, I'm going to get into my golf posture so that this would be
19
00:00:56.390 --> 00:00:57.120
parallel to
20
00:00:57.120 --> 00:00:58.720
the target line like this.
21
00:00:58.720 --> 00:01:05.150
Now I'm going to try and time or match the shoulder blade pulling as my body is
22
00:01:05.150 --> 00:01:05.680
going
23
00:01:05.680 --> 00:01:06.680
to rotate.
24
00:01:06.680 --> 00:01:10.850
And there's a lot of different little layers of detail that I can add into this
25
00:01:10.850 --> 00:01:11.480
drill.
26
00:01:11.480 --> 00:01:14.690
This is a really good like homework drill that I'll throw into somebody's
27
00:01:14.690 --> 00:01:16.560
exercise program.
28
00:01:16.560 --> 00:01:21.000
Or I'll have them do a few reps if I'm holding it when we're on the range to
29
00:01:21.000 --> 00:01:22.200
kind of activate
30
00:01:22.200 --> 00:01:23.760
some of these muscles.
31
00:01:23.760 --> 00:01:28.000
So this is really good at counteracting people who tend to have more of an arm
32
00:01:28.000 --> 00:01:28.680
lift kind
33
00:01:28.680 --> 00:01:29.680
of pull like this.
34
00:01:29.680 --> 00:01:33.960
I'm going to get more body movement.
35
00:01:33.960 --> 00:01:38.200
And the big emphasis is on feeling the shoulder blade pull instead of that arm.
36
00:01:38.200 --> 00:01:41.880
Now I mentioned we can add some extra pieces to this.
37
00:01:41.880 --> 00:01:45.200
What first piece I'm going to do is kind of dial in the whole arm.
38
00:01:45.200 --> 00:01:48.530
So I'm going to get a little bit of extension of the wrist and a little bit of
39
00:01:48.530 --> 00:01:49.080
external
40
00:01:49.080 --> 00:01:51.240
rotation kind of like that.
41
00:01:51.240 --> 00:01:57.480
So as I'm pulling backward, now I can feel that the wrist and shoulder are
42
00:01:57.480 --> 00:01:58.800
doing a little
43
00:01:58.800 --> 00:02:00.760
bit of a movement like that.
44
00:02:00.760 --> 00:02:04.400
Second piece I can add is reaching with the left arm to try to match it.
45
00:02:04.400 --> 00:02:09.700
So now I'm basically starting here and I'm making this body rotation and I'm
46
00:02:09.700 --> 00:02:10.160
doing that
47
00:02:10.160 --> 00:02:12.160
same piece with the arm.
48
00:02:12.160 --> 00:02:14.360
But now I'm reaching across.
49
00:02:14.360 --> 00:02:17.520
And then third one is I'm going to try to connect the pivot.
50
00:02:17.520 --> 00:02:21.940
So I'm going to try to get a little bit more kind of crunch or lead side down,
51
00:02:21.940 --> 00:02:22.560
get that
52
00:02:22.560 --> 00:02:23.880
left shoulder working.
53
00:02:23.880 --> 00:02:28.320
And as I pivot, I'm going to feel my foot grip the ground.
54
00:02:28.320 --> 00:02:32.640
I'm going to keep that arch and I'm going to really load into this right glute.
55
00:02:32.640 --> 00:02:35.760
Now I'm loading but I'm not shifting, right?
56
00:02:35.760 --> 00:02:41.060
I'm getting that load more from the rotational tension, not from a weight shift
57
00:02:41.060 --> 00:02:41.200
.
58
00:02:41.200 --> 00:02:45.860
So if I tie it all together, now it's going to look more like this at the top
59
00:02:45.860 --> 00:02:46.560
there.
60
00:02:46.560 --> 00:02:51.260
If I wanted to hold a little bit, you know, for a second, I could feel a little
61
00:02:51.260 --> 00:02:51.720
bit of
62
00:02:51.720 --> 00:02:52.720
a crunch there.
63
00:02:52.720 --> 00:02:57.960
I can feel more stuff in this kind of shoulder compared to when I normally make
64
00:02:57.960 --> 00:02:58.960
a backswing.
65
00:02:58.960 --> 00:03:02.600
If I have this pattern, I might feel more of this stretch in my tricep.
66
00:03:02.600 --> 00:03:06.620
So if you're working on width, if you're working on the shoulder blade movement
67
00:03:06.620 --> 00:03:07.000
, then
68
00:03:07.000 --> 00:03:12.300
I highly recommend the shoulder blade or the shoulder band pull for the back
69
00:03:12.300 --> 00:03:12.680
swing.
70
00:03:12.680 --> 00:03:16.790
This will help you tie together a few of these key backswing parameters in one
71
00:03:16.790 --> 00:03:17.720
good exercise
72
00:03:17.720 --> 00:03:21.600
that you can do to combo it all together at home.
1
00:00:00.000 --> 00:00:07.840
This drill is band pull backswing.
2
00:00:07.840 --> 00:00:13.140
So here I've got a band in an upper attachment, but you can easily use a cable
3
00:00:13.140 --> 00:00:13.560
machine.
4
00:00:13.560 --> 00:00:17.120
If you don't have access to a cable machine, a band.
5
00:00:17.120 --> 00:00:19.730
And I'd like this to be a little bit higher if I could, but top of the door
6
00:00:19.730 --> 00:00:20.280
works pretty
7
00:00:20.280 --> 00:00:21.760
well here.
8
00:00:21.760 --> 00:00:24.710
So now, what I'm going to do in this band pull backswing is I'm going to try to
9
00:00:24.710 --> 00:00:25.040
get
10
00:00:25.040 --> 00:00:29.040
my shoulder blade to drive more of the movement instead of just bending and
11
00:00:29.040 --> 00:00:29.920
lifting the arm
12
00:00:29.920 --> 00:00:32.720
kind of doing a bicep curl like this.
13
00:00:32.720 --> 00:00:36.280
So stage one, I'm going to face the attachment like this.
14
00:00:36.280 --> 00:00:39.680
And hopefully we can see from back here, I'm going to feel like I keep this arm
15
00:00:39.680 --> 00:00:41.280
straight.
16
00:00:41.280 --> 00:00:47.520
So I'm not doing much with the bicep and I'm pulling the shoulder blade back.
17
00:00:47.520 --> 00:00:52.760
So step one is just getting this movement of feeling that shoulder blade pull.
18
00:00:52.760 --> 00:00:56.390
Now step two, I'm going to get into my golf posture so that this would be
19
00:00:56.390 --> 00:00:57.120
parallel to
20
00:00:57.120 --> 00:00:58.720
the target line like this.
21
00:00:58.720 --> 00:01:05.150
Now I'm going to try and time or match the shoulder blade pulling as my body is
22
00:01:05.150 --> 00:01:05.680
going
23
00:01:05.680 --> 00:01:06.680
to rotate.
24
00:01:06.680 --> 00:01:10.850
And there's a lot of different little layers of detail that I can add into this
25
00:01:10.850 --> 00:01:11.480
drill.
26
00:01:11.480 --> 00:01:14.690
This is a really good like homework drill that I'll throw into somebody's
27
00:01:14.690 --> 00:01:16.560
exercise program.
28
00:01:16.560 --> 00:01:21.000
Or I'll have them do a few reps if I'm holding it when we're on the range to
29
00:01:21.000 --> 00:01:22.200
kind of activate
30
00:01:22.200 --> 00:01:23.760
some of these muscles.
31
00:01:23.760 --> 00:01:28.000
So this is really good at counteracting people who tend to have more of an arm
32
00:01:28.000 --> 00:01:28.680
lift kind
33
00:01:28.680 --> 00:01:29.680
of pull like this.
34
00:01:29.680 --> 00:01:33.960
I'm going to get more body movement.
35
00:01:33.960 --> 00:01:38.200
And the big emphasis is on feeling the shoulder blade pull instead of that arm.
36
00:01:38.200 --> 00:01:41.880
Now I mentioned we can add some extra pieces to this.
37
00:01:41.880 --> 00:01:45.200
What first piece I'm going to do is kind of dial in the whole arm.
38
00:01:45.200 --> 00:01:48.530
So I'm going to get a little bit of extension of the wrist and a little bit of
39
00:01:48.530 --> 00:01:49.080
external
40
00:01:49.080 --> 00:01:51.240
rotation kind of like that.
41
00:01:51.240 --> 00:01:57.480
So as I'm pulling backward, now I can feel that the wrist and shoulder are
42
00:01:57.480 --> 00:01:58.800
doing a little
43
00:01:58.800 --> 00:02:00.760
bit of a movement like that.
44
00:02:00.760 --> 00:02:04.400
Second piece I can add is reaching with the left arm to try to match it.
45
00:02:04.400 --> 00:02:09.700
So now I'm basically starting here and I'm making this body rotation and I'm
46
00:02:09.700 --> 00:02:10.160
doing that
47
00:02:10.160 --> 00:02:12.160
same piece with the arm.
48
00:02:12.160 --> 00:02:14.360
But now I'm reaching across.
49
00:02:14.360 --> 00:02:17.520
And then third one is I'm going to try to connect the pivot.
50
00:02:17.520 --> 00:02:21.940
So I'm going to try to get a little bit more kind of crunch or lead side down,
51
00:02:21.940 --> 00:02:22.560
get that
52
00:02:22.560 --> 00:02:23.880
left shoulder working.
53
00:02:23.880 --> 00:02:28.320
And as I pivot, I'm going to feel my foot grip the ground.
54
00:02:28.320 --> 00:02:32.640
I'm going to keep that arch and I'm going to really load into this right glute.
55
00:02:32.640 --> 00:02:35.760
Now I'm loading but I'm not shifting, right?
56
00:02:35.760 --> 00:02:41.060
I'm getting that load more from the rotational tension, not from a weight shift
57
00:02:41.060 --> 00:02:41.200
.
58
00:02:41.200 --> 00:02:45.860
So if I tie it all together, now it's going to look more like this at the top
59
00:02:45.860 --> 00:02:46.560
there.
60
00:02:46.560 --> 00:02:51.260
If I wanted to hold a little bit, you know, for a second, I could feel a little
61
00:02:51.260 --> 00:02:51.720
bit of
62
00:02:51.720 --> 00:02:52.720
a crunch there.
63
00:02:52.720 --> 00:02:57.960
I can feel more stuff in this kind of shoulder compared to when I normally make
64
00:02:57.960 --> 00:02:58.960
a backswing.
65
00:02:58.960 --> 00:03:02.600
If I have this pattern, I might feel more of this stretch in my tricep.
66
00:03:02.600 --> 00:03:06.620
So if you're working on width, if you're working on the shoulder blade movement
67
00:03:06.620 --> 00:03:07.000
, then
68
00:03:07.000 --> 00:03:12.300
I highly recommend the shoulder blade or the shoulder band pull for the back
69
00:03:12.300 --> 00:03:12.680
swing.
70
00:03:12.680 --> 00:03:16.790
This will help you tie together a few of these key backswing parameters in one
71
00:03:16.790 --> 00:03:17.720
good exercise
72
00:03:17.720 --> 00:03:21.600
that you can do to combo it all together at home.
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.
Improve Your Backswing with the Band Pull Drill
After this video, you'll be able to:
- Feel how to properly engage your shoulder blade during the backswing
- Develop a more effective body rotation instead of relying on arm movements
- Recognize the importance of shoulder blade movement for better swing mechanics
In this video, you'll learn how to use a band pull drill to enhance your backswing by engaging your shoulder blade. This targeted exercise helps develop better body movement and reduces reliance on arm lifting during your swing.
Video Transcript
WEBVTT
1
00:00:00.000 --> 00:00:07.840
This drill is band pull backswing.
2
00:00:07.840 --> 00:00:13.140
So here I've got a band in an upper attachment, but you can easily use a cable
3
00:00:13.140 --> 00:00:13.560
machine.
4
00:00:13.560 --> 00:00:17.120
If you don't have access to a cable machine, a band.
5
00:00:17.120 --> 00:00:19.730
And I'd like this to be a little bit higher if I could, but top of the door
6
00:00:19.730 --> 00:00:20.280
works pretty
7
00:00:20.280 --> 00:00:21.760
well here.
8
00:00:21.760 --> 00:00:24.710
So now, what I'm going to do in this band pull backswing is I'm going to try to
9
00:00:24.710 --> 00:00:25.040
get
10
00:00:25.040 --> 00:00:29.040
my shoulder blade to drive more of the movement instead of just bending and
11
00:00:29.040 --> 00:00:29.920
lifting the arm
12
00:00:29.920 --> 00:00:32.720
kind of doing a bicep curl like this.
13
00:00:32.720 --> 00:00:36.280
So stage one, I'm going to face the attachment like this.
14
00:00:36.280 --> 00:00:39.680
And hopefully we can see from back here, I'm going to feel like I keep this arm
15
00:00:39.680 --> 00:00:41.280
straight.
16
00:00:41.280 --> 00:00:47.520
So I'm not doing much with the bicep and I'm pulling the shoulder blade back.
17
00:00:47.520 --> 00:00:52.760
So step one is just getting this movement of feeling that shoulder blade pull.
18
00:00:52.760 --> 00:00:56.390
Now step two, I'm going to get into my golf posture so that this would be
19
00:00:56.390 --> 00:00:57.120
parallel to
20
00:00:57.120 --> 00:00:58.720
the target line like this.
21
00:00:58.720 --> 00:01:05.150
Now I'm going to try and time or match the shoulder blade pulling as my body is
22
00:01:05.150 --> 00:01:05.680
going
23
00:01:05.680 --> 00:01:06.680
to rotate.
24
00:01:06.680 --> 00:01:10.850
And there's a lot of different little layers of detail that I can add into this
25
00:01:10.850 --> 00:01:11.480
drill.
26
00:01:11.480 --> 00:01:14.690
This is a really good like homework drill that I'll throw into somebody's
27
00:01:14.690 --> 00:01:16.560
exercise program.
28
00:01:16.560 --> 00:01:21.000
Or I'll have them do a few reps if I'm holding it when we're on the range to
29
00:01:21.000 --> 00:01:22.200
kind of activate
30
00:01:22.200 --> 00:01:23.760
some of these muscles.
31
00:01:23.760 --> 00:01:28.000
So this is really good at counteracting people who tend to have more of an arm
32
00:01:28.000 --> 00:01:28.680
lift kind
33
00:01:28.680 --> 00:01:29.680
of pull like this.
34
00:01:29.680 --> 00:01:33.960
I'm going to get more body movement.
35
00:01:33.960 --> 00:01:38.200
And the big emphasis is on feeling the shoulder blade pull instead of that arm.
36
00:01:38.200 --> 00:01:41.880
Now I mentioned we can add some extra pieces to this.
37
00:01:41.880 --> 00:01:45.200
What first piece I'm going to do is kind of dial in the whole arm.
38
00:01:45.200 --> 00:01:48.530
So I'm going to get a little bit of extension of the wrist and a little bit of
39
00:01:48.530 --> 00:01:49.080
external
40
00:01:49.080 --> 00:01:51.240
rotation kind of like that.
41
00:01:51.240 --> 00:01:57.480
So as I'm pulling backward, now I can feel that the wrist and shoulder are
42
00:01:57.480 --> 00:01:58.800
doing a little
43
00:01:58.800 --> 00:02:00.760
bit of a movement like that.
44
00:02:00.760 --> 00:02:04.400
Second piece I can add is reaching with the left arm to try to match it.
45
00:02:04.400 --> 00:02:09.700
So now I'm basically starting here and I'm making this body rotation and I'm
46
00:02:09.700 --> 00:02:10.160
doing that
47
00:02:10.160 --> 00:02:12.160
same piece with the arm.
48
00:02:12.160 --> 00:02:14.360
But now I'm reaching across.
49
00:02:14.360 --> 00:02:17.520
And then third one is I'm going to try to connect the pivot.
50
00:02:17.520 --> 00:02:21.940
So I'm going to try to get a little bit more kind of crunch or lead side down,
51
00:02:21.940 --> 00:02:22.560
get that
52
00:02:22.560 --> 00:02:23.880
left shoulder working.
53
00:02:23.880 --> 00:02:28.320
And as I pivot, I'm going to feel my foot grip the ground.
54
00:02:28.320 --> 00:02:32.640
I'm going to keep that arch and I'm going to really load into this right glute.
55
00:02:32.640 --> 00:02:35.760
Now I'm loading but I'm not shifting, right?
56
00:02:35.760 --> 00:02:41.060
I'm getting that load more from the rotational tension, not from a weight shift
57
00:02:41.060 --> 00:02:41.200
.
58
00:02:41.200 --> 00:02:45.860
So if I tie it all together, now it's going to look more like this at the top
59
00:02:45.860 --> 00:02:46.560
there.
60
00:02:46.560 --> 00:02:51.260
If I wanted to hold a little bit, you know, for a second, I could feel a little
61
00:02:51.260 --> 00:02:51.720
bit of
62
00:02:51.720 --> 00:02:52.720
a crunch there.
63
00:02:52.720 --> 00:02:57.960
I can feel more stuff in this kind of shoulder compared to when I normally make
64
00:02:57.960 --> 00:02:58.960
a backswing.
65
00:02:58.960 --> 00:03:02.600
If I have this pattern, I might feel more of this stretch in my tricep.
66
00:03:02.600 --> 00:03:06.620
So if you're working on width, if you're working on the shoulder blade movement
67
00:03:06.620 --> 00:03:07.000
, then
68
00:03:07.000 --> 00:03:12.300
I highly recommend the shoulder blade or the shoulder band pull for the back
69
00:03:12.300 --> 00:03:12.680
swing.
70
00:03:12.680 --> 00:03:16.790
This will help you tie together a few of these key backswing parameters in one
71
00:03:16.790 --> 00:03:17.720
good exercise
72
00:03:17.720 --> 00:03:21.600
that you can do to combo it all together at home.
1
00:00:00.000 --> 00:00:07.840
This drill is band pull backswing.
2
00:00:07.840 --> 00:00:13.140
So here I've got a band in an upper attachment, but you can easily use a cable
3
00:00:13.140 --> 00:00:13.560
machine.
4
00:00:13.560 --> 00:00:17.120
If you don't have access to a cable machine, a band.
5
00:00:17.120 --> 00:00:19.730
And I'd like this to be a little bit higher if I could, but top of the door
6
00:00:19.730 --> 00:00:20.280
works pretty
7
00:00:20.280 --> 00:00:21.760
well here.
8
00:00:21.760 --> 00:00:24.710
So now, what I'm going to do in this band pull backswing is I'm going to try to
9
00:00:24.710 --> 00:00:25.040
get
10
00:00:25.040 --> 00:00:29.040
my shoulder blade to drive more of the movement instead of just bending and
11
00:00:29.040 --> 00:00:29.920
lifting the arm
12
00:00:29.920 --> 00:00:32.720
kind of doing a bicep curl like this.
13
00:00:32.720 --> 00:00:36.280
So stage one, I'm going to face the attachment like this.
14
00:00:36.280 --> 00:00:39.680
And hopefully we can see from back here, I'm going to feel like I keep this arm
15
00:00:39.680 --> 00:00:41.280
straight.
16
00:00:41.280 --> 00:00:47.520
So I'm not doing much with the bicep and I'm pulling the shoulder blade back.
17
00:00:47.520 --> 00:00:52.760
So step one is just getting this movement of feeling that shoulder blade pull.
18
00:00:52.760 --> 00:00:56.390
Now step two, I'm going to get into my golf posture so that this would be
19
00:00:56.390 --> 00:00:57.120
parallel to
20
00:00:57.120 --> 00:00:58.720
the target line like this.
21
00:00:58.720 --> 00:01:05.150
Now I'm going to try and time or match the shoulder blade pulling as my body is
22
00:01:05.150 --> 00:01:05.680
going
23
00:01:05.680 --> 00:01:06.680
to rotate.
24
00:01:06.680 --> 00:01:10.850
And there's a lot of different little layers of detail that I can add into this
25
00:01:10.850 --> 00:01:11.480
drill.
26
00:01:11.480 --> 00:01:14.690
This is a really good like homework drill that I'll throw into somebody's
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exercise program.
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Or I'll have them do a few reps if I'm holding it when we're on the range to
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kind of activate
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some of these muscles.
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So this is really good at counteracting people who tend to have more of an arm
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lift kind
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of pull like this.
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I'm going to get more body movement.
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And the big emphasis is on feeling the shoulder blade pull instead of that arm.
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Now I mentioned we can add some extra pieces to this.
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What first piece I'm going to do is kind of dial in the whole arm.
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So I'm going to get a little bit of extension of the wrist and a little bit of
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external
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rotation kind of like that.
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So as I'm pulling backward, now I can feel that the wrist and shoulder are
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doing a little
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bit of a movement like that.
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Second piece I can add is reaching with the left arm to try to match it.
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So now I'm basically starting here and I'm making this body rotation and I'm
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doing that
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same piece with the arm.
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But now I'm reaching across.
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And then third one is I'm going to try to connect the pivot.
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So I'm going to try to get a little bit more kind of crunch or lead side down,
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get that
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left shoulder working.
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And as I pivot, I'm going to feel my foot grip the ground.
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I'm going to keep that arch and I'm going to really load into this right glute.
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Now I'm loading but I'm not shifting, right?
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I'm getting that load more from the rotational tension, not from a weight shift
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.
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So if I tie it all together, now it's going to look more like this at the top
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there.
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If I wanted to hold a little bit, you know, for a second, I could feel a little
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bit of
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a crunch there.
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I can feel more stuff in this kind of shoulder compared to when I normally make
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a backswing.
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If I have this pattern, I might feel more of this stretch in my tricep.
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So if you're working on width, if you're working on the shoulder blade movement
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, then
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I highly recommend the shoulder blade or the shoulder band pull for the back
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swing.
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This will help you tie together a few of these key backswing parameters in one
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good exercise
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that you can do to combo it all together at home.
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