WEBVTT

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This drill is spine tension in the downswing.

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So we're going to start with an exercise where we do a movement for our spine

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to feel

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an appropriate amount of tension in the downswing.

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So many golfers know that good golfers always describe a feeling of being

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relaxed.

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That can be a couple of different places, that can be in the wrists and fore

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arms, that

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can be in the shoulders and neck, but it can also be in the spine.

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That's what we're going to focus on in this drill.

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So let's walk through this exercise.

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So this exercise is a version of a car, which is developed by this group, FRC.

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So they've got some great exercises for working on kind of movement, joint

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range, and motion.

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We're going to use it to help us feel the proper tension in the golf swing.

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So we're going to do a spine movement.

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So first, we're going to round that spine forward, kind of like doing a cat in

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yoga,

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a cat and dog, and then we're going to do an extension and we're going to try

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to extend

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not just the lower back, but the upper back.

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So we're going to go forward, backward.

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Now we're going to do left side, right side.

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So we felt these two.

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Now we're going to try to blend all four.

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So we're going to go forward, left side, backward, right side, forward, left

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side, backward,

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right side.

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We can go both directions, kind of like this.

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And now if I was to have you just take a second and feel while you're doing

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this, I want you

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to feel how much tension you have in your core.

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And I don't necessarily need you to do full range of motion on this.

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That's not the purpose.

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But we're seeing how in order to move the spine in this way, if you were to try

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to do

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one aggressively, like let's say I wanted to flex forward really aggressively,

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it would

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make it hard to then change direction and go to the side.

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If I was going to try to go to the side really aggressively, it makes it hard

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to change direction

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and go forward.

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So now as I'm going to tighten up the circle, so I'm not going to make as big a

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motion, but

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I want to try to kind of like create some speed while doing this.

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That's about the right tension because what's going to happen is mid downswing.

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I'm going to be going into flexion and a little bit of left translation like

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this.

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And then I'm going to be going into right side bend extension.

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So I'm basically going from here to there.

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That's a pretty pronounced or big movement for the spine.

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If you have too much tension, if you go into that aggressively, then you're not

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going to

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be able to change the direction of your spine.

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So then you're going to get the change of direction from either your legs,

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early extension

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or slide, or from your arms and shoulders, either a throw or a chicken wing.

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So if we want to get the core doing more of the movement, we have to learn this

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feeling

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of a little bit more decreased tension or tone within the spine.

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I don't want it to be floppy, like it's not in control at all, but I want it to

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be a little

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bit more loose.

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So now we're going to play around with making some 10 to 2 moves where we're

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feeling kind

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of a little bit of this more elephant trunk or kind of like a syrupy tempo,

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especially

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in the core.

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So we're going to go 10 to 2.

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We're going to bring it back and we're going to feel like the core did whatever

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movement

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it was going to do, but on a really smooth or soft kind of tempo.

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One of the ways that I like to get people to soften it is by feeling more of an

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exhale

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or by giving a little bit more of an exhale.

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So on this next one, we're going to bring it back.

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Actually before we even start, we're going to exhale and then keep that exhale

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going

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as we're making transition in into the downswing.

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So we're going to breathe in and out, kind of like that.

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So now we're going to take it up to the full swing.

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This is where a lot of people in that first phase really like to contract and

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tighten.

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We're going to try to emphasize being really relaxed in the shoulders and rib

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cage, relaxed,

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but still in control, kind of like that.

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So if you struggle with too much of a movement this way, too much of a movement

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this way or

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just it looks like your body doesn't really blend fluidly from transition into

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the release,

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then we might want to work on the tone or the level of tension and relaxation

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in your

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core.