WEBVTT

1
00:00:00.000 --> 00:00:07.880
This drill is banned resisted negative torsion.

2
00:00:07.880 --> 00:00:11.880
So negative torsion is one of those words that I've been thrown around for the

3
00:00:11.880 --> 00:00:12.280
spine

4
00:00:12.280 --> 00:00:15.980
and the body movement during the release.

5
00:00:15.980 --> 00:00:21.200
Torsion is a blend of rotation extension and a little bit of side bend, but

6
00:00:21.200 --> 00:00:22.000
primarily rotation

7
00:00:22.000 --> 00:00:23.000
extension.

8
00:00:23.000 --> 00:00:28.770
So, I like it, I prefer it to saying the three individual movements of getting

9
00:00:28.770 --> 00:00:29.760
into rotation

10
00:00:29.760 --> 00:00:34.980
extension side bend because if I list out those three movements, then you'll

11
00:00:34.980 --> 00:00:35.160
start to

12
00:00:35.160 --> 00:00:38.000
think that you have to coordinate the timing of them all.

13
00:00:38.000 --> 00:00:41.960
And the reason I harp on the negative torsion is it's one muscle group along

14
00:00:41.960 --> 00:00:42.560
the spine

15
00:00:42.560 --> 00:00:47.780
that if you use that as the dominant spine rotation mechanism, it will give you

16
00:00:47.780 --> 00:00:48.240
all of

17
00:00:48.240 --> 00:00:51.560
these three movements blended together in one movement.

18
00:00:51.560 --> 00:00:56.160
So, students have been asking, well, how do I train it at home?

19
00:00:56.160 --> 00:01:00.160
There's a little band resisted exercise I'll walk you through.

20
00:01:00.160 --> 00:01:08.680
So, ideally, I would have an anchor pretty much on the floor just outside my

21
00:01:08.680 --> 00:01:09.680
left foot

22
00:01:09.680 --> 00:01:11.300
kind of in this line here.

23
00:01:11.300 --> 00:01:13.760
I'll talk to you through where you can move it around.

24
00:01:13.760 --> 00:01:19.120
But closest I can do for this camera is Dencaddy there with a medicine ball to

25
00:01:19.120 --> 00:01:19.720
kind of hold

26
00:01:19.720 --> 00:01:20.720
it down.

27
00:01:20.720 --> 00:01:21.720
And it's still not enough.

28
00:01:21.720 --> 00:01:24.040
I wouldn't be able to do this exercise for real, but you'll be able to see the

29
00:01:24.040 --> 00:01:24.480
gist of

30
00:01:24.480 --> 00:01:25.480
it.

31
00:01:25.480 --> 00:01:29.270
I'll take the band and I'm going to wrap it around my right shoulder and then I

32
00:01:29.270 --> 00:01:29.800
'm going

33
00:01:29.800 --> 00:01:36.520
to rotate so that the band is coming along my left leg kind of like this.

34
00:01:36.520 --> 00:01:39.640
You'll see if I get too far away, I start to tip over the Dencaddy.

35
00:01:39.640 --> 00:01:45.120
So, I'll guide it a little bit or protect it from falling over with my hand.

36
00:01:45.120 --> 00:01:50.570
But basically what I'm going to do is I'm going to do a combination of straight

37
00:01:50.570 --> 00:01:51.080
ening

38
00:01:51.080 --> 00:01:57.880
the legs, extending the back, and rotating kind of like this.

39
00:01:57.880 --> 00:02:02.310
And I'm going to play around so that I can get an angle here where I can get my

40
00:02:02.310 --> 00:02:02.800
lower

41
00:02:02.800 --> 00:02:05.320
body shifting my weight onto my front foot.

42
00:02:05.320 --> 00:02:10.830
But my upper body is encouraged to go a little bit back this away from the

43
00:02:10.830 --> 00:02:12.280
target as I'm going

44
00:02:12.280 --> 00:02:13.280
through.

45
00:02:13.280 --> 00:02:17.070
I have done this in a pinch if you have a long enough band that you're standing

46
00:02:17.070 --> 00:02:18.360
on it.

47
00:02:18.360 --> 00:02:22.640
The left foot will help encourage more getting stacked.

48
00:02:22.640 --> 00:02:26.840
And if you put it more on the right foot, that'll encourage the leg straight

49
00:02:26.840 --> 00:02:27.380
ening as

50
00:02:27.380 --> 00:02:31.600
it's rotating, which I think has some other benefits to it.

51
00:02:31.600 --> 00:02:36.820
But the best would be having an anchor somewhere around 30 degrees out in front

52
00:02:36.820 --> 00:02:37.600
of that lead

53
00:02:37.600 --> 00:02:39.320
leg just kind of like that.

54
00:02:39.320 --> 00:02:43.480
And you can add some arm action.

55
00:02:43.480 --> 00:02:48.320
You'll see I'm a little limited here with my setup.

56
00:02:48.320 --> 00:02:52.580
But what would happen is as I get into this full kind of negative towards, if I

57
00:02:52.580 --> 00:02:53.640
have the

58
00:02:53.640 --> 00:02:58.240
band anchored, I could get into about a good follow through position.

59
00:02:58.240 --> 00:03:01.280
So about chest facing the golf ball.

60
00:03:01.280 --> 00:03:04.890
This will help you feel a little bit more of this backside movement as you're

61
00:03:04.890 --> 00:03:05.680
rotating.

62
00:03:05.680 --> 00:03:09.990
The other thing that it does is while having the band around your right

63
00:03:09.990 --> 00:03:11.160
shoulder, it'll

64
00:03:11.160 --> 00:03:16.630
help you prevent the throwing of that right shoulder and that kind of throwing

65
00:03:16.630 --> 00:03:17.200
of that

66
00:03:17.200 --> 00:03:22.420
right shoulder going into internal rotation and protraction, this movement here

67
00:03:22.420 --> 00:03:22.720
tends to

68
00:03:22.720 --> 00:03:26.740
keep us more down in flexion, either flexion of the hip, giving a little buckle

69
00:03:26.740 --> 00:03:27.320
or flexion

70
00:03:27.320 --> 00:03:32.680
of the spine, giving more of a stall and more of a, like a kyphotic look or a

71
00:03:32.680 --> 00:03:33.800
rounded look

72
00:03:33.800 --> 00:03:36.120
down at impact.

73
00:03:36.120 --> 00:03:40.890
So having the band here can help encourage this shoulder kind of feeling like

74
00:03:40.890 --> 00:03:41.600
it's back

75
00:03:41.600 --> 00:03:45.640
and being driven more by the body rather than just by the arms.

76
00:03:45.640 --> 00:03:49.420
I recommend doing that a couple of days a week, you can mix it in with your gym

77
00:03:49.420 --> 00:03:50.000
routine to

78
00:03:50.000 --> 00:03:53.400
encourage your training of your negative towards and your body movement during

79
00:03:53.400 --> 00:03:54.120
the release.

80
00:03:54.120 --> 00:04:01.120
If you had it anchored, you potentially could get a little bit of rotation.

81
00:04:01.120 --> 00:04:05.600
I probably wouldn't do this as a ball hitting drill.

82
00:04:05.600 --> 00:04:06.600
We'll see.

83
00:04:06.600 --> 00:04:10.160
If it works, we'll keep it in there.

84
00:04:10.160 --> 00:04:15.380
So I've got this a little bit on the wrong angle, but it's clear so that I can

85
00:04:15.380 --> 00:04:16.120
potentially

86
00:04:16.120 --> 00:04:22.360
make a finish and I hit the bag so that would not work out very well.

87
00:04:22.360 --> 00:04:26.990
But it did have a good feeling timing-wise of the negative towards and the

88
00:04:26.990 --> 00:04:28.080
spine movement

89
00:04:28.080 --> 00:04:29.080
that I'm wanting to train.

90
00:04:29.080 --> 00:04:32.560
So I don't mind it there, I would just have to play around with where to

91
00:04:32.560 --> 00:04:33.280
position the

92
00:04:33.280 --> 00:04:36.400
bag so I didn't hit it and I wouldn't do anything more than nine to threes.

93
00:04:36.400 --> 00:04:39.840
This is really a release body movement that we're working on here.

94
00:04:39.840 --> 00:04:46.660
So this would be the real quick setup if you happen to have a band that is long

95
00:04:46.660 --> 00:04:47.360
enough

96
00:04:47.360 --> 00:04:51.080
that you can step on it.

97
00:04:51.080 --> 00:04:54.520
And that one I really don't mind as far as a hitting drill because the band isn

98
00:04:54.520 --> 00:04:54.880
't going

99
00:04:54.880 --> 00:04:59.360
to get in the way.

100
00:04:59.360 --> 00:05:03.880
But it will slip and hopefully we didn't lose idea.