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.
Stop Pulling with Your Arms: Train Your Body for Better Power
After this video, you'll be able to:
- Engage your hips for a more powerful swing sequence
- Reduce reliance on your arms for better distance control
- Feel the activation of your core and upper body during your swing
In this drill, you'll learn how to use band resistance to engage your hips and chest, promoting a more effective swing sequence. This shift away from arm-dominant motions will enhance your overall power and consistency on the course.
Video Transcript
WEBVTT
1
00:00:00.000 --> 00:00:05.800
This video is band-resisted sequence training, so many golfers tend to get
2
00:00:05.800 --> 00:00:10.760
arms-y, right? You tend to create more of your speed and power with pulling the
3
00:00:10.760 --> 00:00:15.800
arms down. And so oftentimes using a band or using a little bit of extra
4
00:00:15.800 --> 00:00:20.000
resistance can help you activate different parts of your body. What we're
5
00:00:20.000 --> 00:00:22.960
going to do with this is we're going to use it to help activate more of our
6
00:00:22.960 --> 00:00:28.560
chest or our hips, so we're going to get our body moving around as opposed to
7
00:00:28.560 --> 00:00:34.320
using your arms. So we're going to start with the hips and then we'll move on
8
00:00:34.320 --> 00:00:42.240
to the to the body or the upper body. But the general philosophy here is I'm
9
00:00:42.240 --> 00:00:47.000
going to create a little bit of rotation around my body. So I'm going to take a
10
00:00:47.000 --> 00:00:51.000
band and I've got it attached to a chair with some weights on it. You can
11
00:00:51.000 --> 00:00:51.600
attach
12
00:00:51.600 --> 00:00:55.480
it to the door, just something pretty stable or golf cart if you're out on the
13
00:00:55.480 --> 00:00:59.720
range. And then I'm going to reach behind my back with my trail arm. So I'm
14
00:00:59.720 --> 00:00:59.840
going
15
00:00:59.840 --> 00:01:04.160
to use my right arm to grab it. And now I've got it pulled across my hips just
16
00:01:04.160 --> 00:01:09.320
like so. Now putting my arms out in front of my body, I'm going to practice
17
00:01:09.320 --> 00:01:10.080
using
18
00:01:10.080 --> 00:01:16.100
my hips against a little bit of rotation or against a little bit of resistance
19
00:01:16.100 --> 00:01:16.720
to
20
00:01:16.720 --> 00:01:22.120
bring my hands through. If you're used to just bringing your arms through, you
21
00:01:22.120 --> 00:01:22.240
can
22
00:01:22.240 --> 00:01:26.380
see you're not going to get any real feeling of movement up against the club.
23
00:01:26.380 --> 00:01:32.320
Or sorry with the hips. So then it is possible if you take the time and you set
24
00:01:32.320 --> 00:01:39.720
this up that you could do some little nine to threes, feeling like the lower
25
00:01:39.720 --> 00:01:44.360
body is leading. It's harder to do the nine to three with the upper body drill
26
00:01:44.360 --> 00:01:48.800
but you can do it for getting the lower body more involved. And I like to do it
27
00:01:48.800 --> 00:01:55.080
with a weaker cable, pulled it about belt height, just like so. If you're
28
00:01:55.080 --> 00:01:59.520
training in the gym, you want to do both sides. And you can use a cable machine
29
00:01:59.520 --> 00:02:04.000
instead of a rubber band, those work just as well. So now trying to get more of
30
00:02:04.000 --> 00:02:11.640
the upper body involved, I'm going to wrap it around just a little bit tighter
31
00:02:11.640 --> 00:02:12.360
so
32
00:02:12.360 --> 00:02:17.600
that I can grab onto it with my right arm kind of like this. Now I like to have
33
00:02:17.600 --> 00:02:23.880
enough slack so that my elbow is just ahead of my body as opposed to being
34
00:02:23.880 --> 00:02:28.640
behind kind of like this. So now that elbow is going to be just ahead of my
35
00:02:28.640 --> 00:02:33.080
body and the left arm is kind of over here. And now I'm going to turn and
36
00:02:33.080 --> 00:02:41.200
rotate my upper body and my lower body so that my my whole body, my abs and my
37
00:02:41.200 --> 00:02:48.920
hips are moving my arms into position. So this gets used to moving the arms by
38
00:02:48.920 --> 00:02:53.400
moving the body instead of moving the arms by moving the shoulders. Because
39
00:02:53.400 --> 00:02:53.560
what
40
00:02:53.560 --> 00:02:57.480
most golfers are doing is they're positioning their body so that when they
41
00:02:57.480 --> 00:03:03.120
move their arms by the shoulders that gets the club down where they wanted an
42
00:03:03.120 --> 00:03:07.640
impact. But that's using a small percentage of what your body is capable
43
00:03:07.640 --> 00:03:13.160
and it makes it really hard to get a shallow flat spot which is really
44
00:03:13.160 --> 00:03:18.680
critical for the longer clubs. So use this band resisted activation at home if
45
00:03:18.680 --> 00:03:22.960
you're struggling or if you're working on fine-tuning your lower body and your
46
00:03:22.960 --> 00:03:29.040
core activation. It can be really helpful for working on your overall pivot.
1
00:00:00.000 --> 00:00:05.800
This video is band-resisted sequence training, so many golfers tend to get
2
00:00:05.800 --> 00:00:10.760
arms-y, right? You tend to create more of your speed and power with pulling the
3
00:00:10.760 --> 00:00:15.800
arms down. And so oftentimes using a band or using a little bit of extra
4
00:00:15.800 --> 00:00:20.000
resistance can help you activate different parts of your body. What we're
5
00:00:20.000 --> 00:00:22.960
going to do with this is we're going to use it to help activate more of our
6
00:00:22.960 --> 00:00:28.560
chest or our hips, so we're going to get our body moving around as opposed to
7
00:00:28.560 --> 00:00:34.320
using your arms. So we're going to start with the hips and then we'll move on
8
00:00:34.320 --> 00:00:42.240
to the to the body or the upper body. But the general philosophy here is I'm
9
00:00:42.240 --> 00:00:47.000
going to create a little bit of rotation around my body. So I'm going to take a
10
00:00:47.000 --> 00:00:51.000
band and I've got it attached to a chair with some weights on it. You can
11
00:00:51.000 --> 00:00:51.600
attach
12
00:00:51.600 --> 00:00:55.480
it to the door, just something pretty stable or golf cart if you're out on the
13
00:00:55.480 --> 00:00:59.720
range. And then I'm going to reach behind my back with my trail arm. So I'm
14
00:00:59.720 --> 00:00:59.840
going
15
00:00:59.840 --> 00:01:04.160
to use my right arm to grab it. And now I've got it pulled across my hips just
16
00:01:04.160 --> 00:01:09.320
like so. Now putting my arms out in front of my body, I'm going to practice
17
00:01:09.320 --> 00:01:10.080
using
18
00:01:10.080 --> 00:01:16.100
my hips against a little bit of rotation or against a little bit of resistance
19
00:01:16.100 --> 00:01:16.720
to
20
00:01:16.720 --> 00:01:22.120
bring my hands through. If you're used to just bringing your arms through, you
21
00:01:22.120 --> 00:01:22.240
can
22
00:01:22.240 --> 00:01:26.380
see you're not going to get any real feeling of movement up against the club.
23
00:01:26.380 --> 00:01:32.320
Or sorry with the hips. So then it is possible if you take the time and you set
24
00:01:32.320 --> 00:01:39.720
this up that you could do some little nine to threes, feeling like the lower
25
00:01:39.720 --> 00:01:44.360
body is leading. It's harder to do the nine to three with the upper body drill
26
00:01:44.360 --> 00:01:48.800
but you can do it for getting the lower body more involved. And I like to do it
27
00:01:48.800 --> 00:01:55.080
with a weaker cable, pulled it about belt height, just like so. If you're
28
00:01:55.080 --> 00:01:59.520
training in the gym, you want to do both sides. And you can use a cable machine
29
00:01:59.520 --> 00:02:04.000
instead of a rubber band, those work just as well. So now trying to get more of
30
00:02:04.000 --> 00:02:11.640
the upper body involved, I'm going to wrap it around just a little bit tighter
31
00:02:11.640 --> 00:02:12.360
so
32
00:02:12.360 --> 00:02:17.600
that I can grab onto it with my right arm kind of like this. Now I like to have
33
00:02:17.600 --> 00:02:23.880
enough slack so that my elbow is just ahead of my body as opposed to being
34
00:02:23.880 --> 00:02:28.640
behind kind of like this. So now that elbow is going to be just ahead of my
35
00:02:28.640 --> 00:02:33.080
body and the left arm is kind of over here. And now I'm going to turn and
36
00:02:33.080 --> 00:02:41.200
rotate my upper body and my lower body so that my my whole body, my abs and my
37
00:02:41.200 --> 00:02:48.920
hips are moving my arms into position. So this gets used to moving the arms by
38
00:02:48.920 --> 00:02:53.400
moving the body instead of moving the arms by moving the shoulders. Because
39
00:02:53.400 --> 00:02:53.560
what
40
00:02:53.560 --> 00:02:57.480
most golfers are doing is they're positioning their body so that when they
41
00:02:57.480 --> 00:03:03.120
move their arms by the shoulders that gets the club down where they wanted an
42
00:03:03.120 --> 00:03:07.640
impact. But that's using a small percentage of what your body is capable
43
00:03:07.640 --> 00:03:13.160
and it makes it really hard to get a shallow flat spot which is really
44
00:03:13.160 --> 00:03:18.680
critical for the longer clubs. So use this band resisted activation at home if
45
00:03:18.680 --> 00:03:22.960
you're struggling or if you're working on fine-tuning your lower body and your
46
00:03:22.960 --> 00:03:29.040
core activation. It can be really helpful for working on your overall pivot.
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.
Stop Pulling with Your Arms: Train Your Body for Better Power
After this video, you'll be able to:
- Engage your hips for a more powerful swing sequence
- Reduce reliance on your arms for better distance control
- Feel the activation of your core and upper body during your swing
In this drill, you'll learn how to use band resistance to engage your hips and chest, promoting a more effective swing sequence. This shift away from arm-dominant motions will enhance your overall power and consistency on the course.
Video Transcript
WEBVTT
1
00:00:00.000 --> 00:00:05.800
This video is band-resisted sequence training, so many golfers tend to get
2
00:00:05.800 --> 00:00:10.760
arms-y, right? You tend to create more of your speed and power with pulling the
3
00:00:10.760 --> 00:00:15.800
arms down. And so oftentimes using a band or using a little bit of extra
4
00:00:15.800 --> 00:00:20.000
resistance can help you activate different parts of your body. What we're
5
00:00:20.000 --> 00:00:22.960
going to do with this is we're going to use it to help activate more of our
6
00:00:22.960 --> 00:00:28.560
chest or our hips, so we're going to get our body moving around as opposed to
7
00:00:28.560 --> 00:00:34.320
using your arms. So we're going to start with the hips and then we'll move on
8
00:00:34.320 --> 00:00:42.240
to the to the body or the upper body. But the general philosophy here is I'm
9
00:00:42.240 --> 00:00:47.000
going to create a little bit of rotation around my body. So I'm going to take a
10
00:00:47.000 --> 00:00:51.000
band and I've got it attached to a chair with some weights on it. You can
11
00:00:51.000 --> 00:00:51.600
attach
12
00:00:51.600 --> 00:00:55.480
it to the door, just something pretty stable or golf cart if you're out on the
13
00:00:55.480 --> 00:00:59.720
range. And then I'm going to reach behind my back with my trail arm. So I'm
14
00:00:59.720 --> 00:00:59.840
going
15
00:00:59.840 --> 00:01:04.160
to use my right arm to grab it. And now I've got it pulled across my hips just
16
00:01:04.160 --> 00:01:09.320
like so. Now putting my arms out in front of my body, I'm going to practice
17
00:01:09.320 --> 00:01:10.080
using
18
00:01:10.080 --> 00:01:16.100
my hips against a little bit of rotation or against a little bit of resistance
19
00:01:16.100 --> 00:01:16.720
to
20
00:01:16.720 --> 00:01:22.120
bring my hands through. If you're used to just bringing your arms through, you
21
00:01:22.120 --> 00:01:22.240
can
22
00:01:22.240 --> 00:01:26.380
see you're not going to get any real feeling of movement up against the club.
23
00:01:26.380 --> 00:01:32.320
Or sorry with the hips. So then it is possible if you take the time and you set
24
00:01:32.320 --> 00:01:39.720
this up that you could do some little nine to threes, feeling like the lower
25
00:01:39.720 --> 00:01:44.360
body is leading. It's harder to do the nine to three with the upper body drill
26
00:01:44.360 --> 00:01:48.800
but you can do it for getting the lower body more involved. And I like to do it
27
00:01:48.800 --> 00:01:55.080
with a weaker cable, pulled it about belt height, just like so. If you're
28
00:01:55.080 --> 00:01:59.520
training in the gym, you want to do both sides. And you can use a cable machine
29
00:01:59.520 --> 00:02:04.000
instead of a rubber band, those work just as well. So now trying to get more of
30
00:02:04.000 --> 00:02:11.640
the upper body involved, I'm going to wrap it around just a little bit tighter
31
00:02:11.640 --> 00:02:12.360
so
32
00:02:12.360 --> 00:02:17.600
that I can grab onto it with my right arm kind of like this. Now I like to have
33
00:02:17.600 --> 00:02:23.880
enough slack so that my elbow is just ahead of my body as opposed to being
34
00:02:23.880 --> 00:02:28.640
behind kind of like this. So now that elbow is going to be just ahead of my
35
00:02:28.640 --> 00:02:33.080
body and the left arm is kind of over here. And now I'm going to turn and
36
00:02:33.080 --> 00:02:41.200
rotate my upper body and my lower body so that my my whole body, my abs and my
37
00:02:41.200 --> 00:02:48.920
hips are moving my arms into position. So this gets used to moving the arms by
38
00:02:48.920 --> 00:02:53.400
moving the body instead of moving the arms by moving the shoulders. Because
39
00:02:53.400 --> 00:02:53.560
what
40
00:02:53.560 --> 00:02:57.480
most golfers are doing is they're positioning their body so that when they
41
00:02:57.480 --> 00:03:03.120
move their arms by the shoulders that gets the club down where they wanted an
42
00:03:03.120 --> 00:03:07.640
impact. But that's using a small percentage of what your body is capable
43
00:03:07.640 --> 00:03:13.160
and it makes it really hard to get a shallow flat spot which is really
44
00:03:13.160 --> 00:03:18.680
critical for the longer clubs. So use this band resisted activation at home if
45
00:03:18.680 --> 00:03:22.960
you're struggling or if you're working on fine-tuning your lower body and your
46
00:03:22.960 --> 00:03:29.040
core activation. It can be really helpful for working on your overall pivot.
1
00:00:00.000 --> 00:00:05.800
This video is band-resisted sequence training, so many golfers tend to get
2
00:00:05.800 --> 00:00:10.760
arms-y, right? You tend to create more of your speed and power with pulling the
3
00:00:10.760 --> 00:00:15.800
arms down. And so oftentimes using a band or using a little bit of extra
4
00:00:15.800 --> 00:00:20.000
resistance can help you activate different parts of your body. What we're
5
00:00:20.000 --> 00:00:22.960
going to do with this is we're going to use it to help activate more of our
6
00:00:22.960 --> 00:00:28.560
chest or our hips, so we're going to get our body moving around as opposed to
7
00:00:28.560 --> 00:00:34.320
using your arms. So we're going to start with the hips and then we'll move on
8
00:00:34.320 --> 00:00:42.240
to the to the body or the upper body. But the general philosophy here is I'm
9
00:00:42.240 --> 00:00:47.000
going to create a little bit of rotation around my body. So I'm going to take a
10
00:00:47.000 --> 00:00:51.000
band and I've got it attached to a chair with some weights on it. You can
11
00:00:51.000 --> 00:00:51.600
attach
12
00:00:51.600 --> 00:00:55.480
it to the door, just something pretty stable or golf cart if you're out on the
13
00:00:55.480 --> 00:00:59.720
range. And then I'm going to reach behind my back with my trail arm. So I'm
14
00:00:59.720 --> 00:00:59.840
going
15
00:00:59.840 --> 00:01:04.160
to use my right arm to grab it. And now I've got it pulled across my hips just
16
00:01:04.160 --> 00:01:09.320
like so. Now putting my arms out in front of my body, I'm going to practice
17
00:01:09.320 --> 00:01:10.080
using
18
00:01:10.080 --> 00:01:16.100
my hips against a little bit of rotation or against a little bit of resistance
19
00:01:16.100 --> 00:01:16.720
to
20
00:01:16.720 --> 00:01:22.120
bring my hands through. If you're used to just bringing your arms through, you
21
00:01:22.120 --> 00:01:22.240
can
22
00:01:22.240 --> 00:01:26.380
see you're not going to get any real feeling of movement up against the club.
23
00:01:26.380 --> 00:01:32.320
Or sorry with the hips. So then it is possible if you take the time and you set
24
00:01:32.320 --> 00:01:39.720
this up that you could do some little nine to threes, feeling like the lower
25
00:01:39.720 --> 00:01:44.360
body is leading. It's harder to do the nine to three with the upper body drill
26
00:01:44.360 --> 00:01:48.800
but you can do it for getting the lower body more involved. And I like to do it
27
00:01:48.800 --> 00:01:55.080
with a weaker cable, pulled it about belt height, just like so. If you're
28
00:01:55.080 --> 00:01:59.520
training in the gym, you want to do both sides. And you can use a cable machine
29
00:01:59.520 --> 00:02:04.000
instead of a rubber band, those work just as well. So now trying to get more of
30
00:02:04.000 --> 00:02:11.640
the upper body involved, I'm going to wrap it around just a little bit tighter
31
00:02:11.640 --> 00:02:12.360
so
32
00:02:12.360 --> 00:02:17.600
that I can grab onto it with my right arm kind of like this. Now I like to have
33
00:02:17.600 --> 00:02:23.880
enough slack so that my elbow is just ahead of my body as opposed to being
34
00:02:23.880 --> 00:02:28.640
behind kind of like this. So now that elbow is going to be just ahead of my
35
00:02:28.640 --> 00:02:33.080
body and the left arm is kind of over here. And now I'm going to turn and
36
00:02:33.080 --> 00:02:41.200
rotate my upper body and my lower body so that my my whole body, my abs and my
37
00:02:41.200 --> 00:02:48.920
hips are moving my arms into position. So this gets used to moving the arms by
38
00:02:48.920 --> 00:02:53.400
moving the body instead of moving the arms by moving the shoulders. Because
39
00:02:53.400 --> 00:02:53.560
what
40
00:02:53.560 --> 00:02:57.480
most golfers are doing is they're positioning their body so that when they
41
00:02:57.480 --> 00:03:03.120
move their arms by the shoulders that gets the club down where they wanted an
42
00:03:03.120 --> 00:03:07.640
impact. But that's using a small percentage of what your body is capable
43
00:03:07.640 --> 00:03:13.160
and it makes it really hard to get a shallow flat spot which is really
44
00:03:13.160 --> 00:03:18.680
critical for the longer clubs. So use this band resisted activation at home if
45
00:03:18.680 --> 00:03:22.960
you're struggling or if you're working on fine-tuning your lower body and your
46
00:03:22.960 --> 00:03:29.040
core activation. It can be really helpful for working on your overall pivot.
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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