WEBVTT

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This drill is feeling weight in your left knee.

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So a little while ago I had a video that I created called "Feeling Weight in

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Your Sit

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Bones."

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And I thought it was a really powerful video in learning how to feel weight

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being forward

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from your spine rather than just your foot, something that I had struggled with

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and I've

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had lots of students kind of uncover how to control low point better when they

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get their

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upper body more in line with that sit bone.

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But it's kind of challenging so I've been defaulting to a easier version and

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then using

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the sit bones as kind of like a homework ab exercise to try to dial it in.

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So I'm going to use a yoga block.

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If you're on a soft surface you can just do it kind of kneeling but the yoga

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block adds

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a little bit of height.

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So I'm going to put my left knee down and I'm just going to bring my right foot

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so it's

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kind of out of the way.

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Now what I want to feel is basically where is my sternum, my shirt buttons

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compared to

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my hip.

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As a reminder from the "Find Your Hips" video, your hip is roughly in line with

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your

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belt buckle or sorry your belt loop.

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So right about there if I'm kneeling here and I was to rotate I can actually

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kind of feel

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deep between my two fingers, about one on the front and one on the back, I can

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feel

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that that's where the rotation is happening or if I hinged I can feel it

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happening there.

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So now I've got my upper body kind of on top of the hip rather than feeling it

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in my foot.

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Now I want to try kind of making a few kind of rotation movements where I'm or

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pivot type

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movements where I'm pretty much pretending that this leg has been chopped off.

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This is like a regressed stork drill where I can't use the ankle and the knee

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to really

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compensate so it really isolates the hip and the spine.

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I think the feeling it in your sit bones I think really isolates the spine,

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feeling

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a little bit more on the front half of the body but feeling it here in your hip

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or your

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glute can be really helpful for a lot of people and it's a lot less demanding

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on the abs.

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So once I've got there if I was to choke up I can kind of take some swings and

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this is

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where I could feel how much more my upper body feels like it's over that front

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foot.

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The key here is the timing.

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I want to get there fairly early in the downswing so then I can go into that

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nice negative

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torsion or extension as I'm going through into the follow through without

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shifting backwards.

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What a lot of people do is they get backwards and then they try to shift

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forward and shift

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their upper body late and you'll see if I do that in this situation I'm going

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to lose

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my balance.

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Now that I've got a feel I'm going to do a few of the stork drill where I'm

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going to

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get, you'll see that naturally my hip wants to push forward compared to the

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ankle.

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I'm going to try to keep my hip in line with the ankle and then I'm going to

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try to get

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my upper body in line with the hip.

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And if I do that I can see that my low point here is pretty close to in line

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with my left

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foot.

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So if I put the ball just kind of on the inside of the arch there I can try a

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few swings.

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I'll like I shifted a little bit on that one probably got to get a little bit

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flatter

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with my arms or work on ball position.

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This can be a little awkward to find the right stance width or distance from

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the ball.

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But for getting used to, it's pretty good there, for getting used to that

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feeling of

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the upper body being more over that lead hip I find that the half kneeling is

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really

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an easy way to do it.

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I also advocate if you're you know doing cable machine work you can do half

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kneeling exercises

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to get more comfortable to that relationship.

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Now the question that people always ask is what about the driver.

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Ideally you're going to be slightly on the left side of your spine kind of like

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this

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but then because it's a wider stance and I'm tilted behind the ball my upper

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body is tilted

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more over my right hip than it is over the left hip but I don't really want to

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be like

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leaning my upper body over that from the spine I don't really want to be

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translating it too

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much to the right.

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I'd like to stay more towards that left side that helps offset the right hand

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being a little

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bit lower and puts our upper body in a little bit better position to control

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low point and

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potentially use the core.

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So once you have that feeling of the upper body being a little bit more forward

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or over

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that front hip then we can experiment with some timing we can either exaggerate

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kind

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of setting up there we can exaggerate trying to get there in transition where

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we can exaggerate

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staying there through the release.

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Those are three common times where people will tend to either shift too far

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back most commonly

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or occasionally in the follow through release one shift too far forward.

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So now that we've got the feel there we're going to put a little bit at setup

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we're going

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to get a little bit in transition and then we're going to stay there during the

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release.

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So if you struggle with this look here of your upper body either way behind

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your lower body

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or your lower body sliding forward pull out a yoga block or a cushion and get

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used to

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your upper body's position compared to the hip that will help you with getting

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a little

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bit more stacked or centered or cover the wall as they used to say which will

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have a

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big impact on your ability to control low point.

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Now it might require you to feel a little bit more shallowness with your arms

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or a little

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bit more controlled with the scapula not rotating too fast but those are good

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problems to have

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because you'll take care of one of the big components to low point and

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ultimately that

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will set you up to be able to do those other two movements that help with

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controlling the

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flat spot down at the bottom this way.