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Band Resisted Sequence Training

When working with your feel system, adding resistance helps elevate the sensation. In this drill, you'll use an elastic band to help with the feel of using your hips or your core in your downswing. For the hip version, attach the cord at about hip height in-line with the target. For the chest version, raise the attachment to about belly button height. 

Playlists: Pivot Drills, At Home Training, Get More Distance

Tags: Early Extension, Transition, Release, Drill, Beginner

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This video is band-resisted sequence training.

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So many golfers tend to get armsy, right?

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You tend to create more of your speed and power with pulling the arms down.

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And so oftentimes, using a band or using a little bit of extra resistance can help you

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activate different parts of your body.

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What we're going to do with this is we're going to use it to help activate more of

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our chest or our hips.

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So we're going to get our body moving around as opposed to using your arms.

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So we're going to start with the hips and then we'll move on to the body or the upper body.

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But the general philosophy here is I'm going to create a little bit of rotation around

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my body.

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So I'm going to take a band and I've got it attached to a chair with some weights on it.

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You can attach it to the door, just something pretty stable or golf cart if you're

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out on the range.

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And then I'm going to reach behind my back with my trail arms.

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So I'm going to use my right arm to grab it.

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Now I've got it pulled across my hips just like so.

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Now putting my arms out in front of my body, I'm going to practice using my hips against

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a little bit of rotation or against a little bit of resistance to bring my hands through.

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If you're used to just bringing your arms through, you can see you're not going to get

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any real feeling of movement up against the club or sorry with the hips.

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So then it is possible if you take the time and you set this up that you could do some

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little nine to three's feeling like the lower body is leading.

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It's harder to do than nine to three with the upper body drill, but you can do it for

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getting the lower body more involved.

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And I like to do it with a weaker cable, pulled it about belt height just like so.

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If you're training in the gym, you want to do both sides and you can use a cable machine

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instead of a rubber band that was just as well.

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So now trying to get more of the upper body involved, I'm going to wrap it around just

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a little bit tighter so that I can grab onto it with my right arm kind of like this.

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Now I like to have enough slack so that my elbow is just ahead of my body as opposed to

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being behind kind of like this.

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So now that elbow is going to be just ahead of my body and the left arm is kind of

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over here.

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And now I'm going to turn and rotate my upper body and my lower body so that my whole

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body, my abs and my hips are moving my arms into position.

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So this gets used to moving the arms by moving the body instead of moving the arms by moving

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the shoulders.

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Because what most golfers are doing is they're positioning their body so that when they

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move their arms by the shoulders that that gets the club down where they wanted an impact.

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But that's using a small percentage of what your body is capable and it makes it really

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hard to get a shallow flat spot which is really critical for the longer clubs.

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So use this band or resisted activation at home if you're struggling or if you're working

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on fine tuning your lower body and your core activation it can be really helpful for working

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on your overall pivot.

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