WEBVTT

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The drill is the chest bump ab stretch.

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So we're going to talk about the spine going into extension during your release

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and into

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the bracing position and into the follow through position.

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That can have a really big impact on controlling your low point line and

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basically getting your

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upper body more covering the wall.

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So this has a much bigger impact in your swing for your short irons, your wedge

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shots,

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into your mid irons.

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Typically, it's not quite as critical for the longer clubs, but it's still

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useful for

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the longer clubs.

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So what we're going to talk about here is basically the spine going into from

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flexion

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going into extension and really talking about more the rib cage and kind of the

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upper spine.

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So I'll walk you through the concept and then talk to you a couple ways that

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you can practice

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that both at home and at the range.

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So first, if we looked at my spine like this pool noodle, right?

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If my upper body was really rounded like this, then as I rotate my lower body,

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my head, which

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is the end of this pool noodle, would have a tendency to move.

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Well, if this is the spine, your arms connect onto the rib cage, which is

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actually out at

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the front of the spine kind of like this.

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So if this just turns, then your rib cage is going to move and the center of

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your swing

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is going to move with it.

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On the other hand, if I was to go into more extension as I was turning, then

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what would

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happen is as I was turning, my head would basically stay more in line.

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So oftentimes, a lot of golfers who struggle with low point and contact, a

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whole host of

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either hangback or excessive tilt, the upper body is a little bit more flexed,

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often because

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the arms are a little too dominant in their throw pattern.

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And then on the way through, it kind of stays flexed and so you end up having

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the shallowing

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moving because the bottom of the spine is kind of kicking out from under it.

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As opposed to if I was to extend my chest as I'm going through, you'll see that

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that

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just looks like I am rotating, but staying more in line kind of like this.

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So a phrase that I'll use is I want you to keep your abs tight.

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I don't want to be doing a really big hyper extension of the lower back, but I

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want you

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to feel like you're picking your chest up or like you're stretching your abs

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into this

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finished position.

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Like I said, that can really help with the low point because if I'm here, if my

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spine

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was on top of my pelvis, I would be way forward.

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So oftentimes, if I'm rounded in my upper spine, then I will kick this forward

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and you can

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see that can create too much tilt, especially for the shorter clubs.

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So oftentimes, if you're not going into extension, that'll show up as either a

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shallowing with

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some extension, but most often, it's excessive tilting kind of slide and hang

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back.

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So what are we going to do about it?

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We're going to do some nine to threes and we're going to work this into kind of

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the

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single leg or the stork drill.

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So first one, just working on a nine to three, we're going to feel like from

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the top of the

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nine to three, because it's the shorter swing and we're starting kind of at the

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beginning

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of the release, we're just going to feel like we extend as we rotate.

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So oftentimes, feeling extended will get confused with standing up.

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So from the down the line, I'm going to get into kind of this little prep move.

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So I've got my hands on the club, just like this, and then I'm going to extend

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my rib

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cage kind of like this.

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So when I do that, I feel more activity in my mid back, but my abs are on.

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So I'm not, I'm not doing like a really big tilt of the pelvis, kind of like

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that.

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I'm just getting some extension from that upper body.

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So now that's going to allow me to feel when I do that dynamically, that's

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going to allow

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me to feel like I'm still staying tilted in my posture, but extending so that I

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can cover

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that leg without falling forward.

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So this is one of the secrets to working on single leg style drills is if you

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're doing

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a drill where you're kind of in a stork position and turning, if you turn while

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you stay flexed,

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you'll tend to move all over the place.

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But if you learn how to turn while staying centered, you can see in order to do

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that,

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I have a little bit more of this extension tilt pattern.

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So again, the tilt is happening, or the extension is happening more in your

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ribs and kind of

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your upper spine, not so much in your lower back.

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You want to make sure that your abs stay engaged as you're going into that

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follower.

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So this can help clean up a lot of different movements.

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I find that it's really useful for practicing with your 9-3 and then you can

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check, well,

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that would have been a little bit better.

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So I was a little bit back, I did feel a little bit extra activity there in the

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lower back.

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So we'll see if we can do one more good one, well 9-3, that was a little bit

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better.

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We check it, good.

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So the feeling of the chest being up are almost like I'm stretching the upper

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part of my abs,

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or like the upper part of my abs compared to the impact line is the furthest

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forward.

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Those are some kind of visuals or feels that will help you get your upper body

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to cover

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that lead leg a little bit better.

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So if you're struggling with contact on your 9-3s and the release, the arms

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look like they're

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working in a pretty good fashion, then double check the chest location for your

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impact line.

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That can have a big impact on shaft lean, big impact on contact, and overall

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consistency.

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One quick little point, so I don't have to add a clarification video at the

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bottom.

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This also not only helps with some of the pivot related issues, it helps with

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kind of

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the look of buckling, kind of the throw and buckle.

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That happens when your arms get too much extension because they're too active.

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That rounds that upper part of the spine and then you'll use the legs to round

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the spine

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and to shift the low point forward.

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So if you have more of a look of kind of like that, then getting more of this

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extension

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movement will really help make it look more smooth and body driven on the way

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through,

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as opposed to a little bit more stall flippy.

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So focus on that with your 9-3 getting into a really good bracing position,

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extension

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of the upper spine, not the lower, keep those abs and glutes engaged as you get

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into that

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bracing position.