WEBVTT

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This drill is feeling your weight in your sit bones.

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So oftentimes golfers feel their weight primarily in their feet.

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I know that was my case.

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The problem with that is sometimes you might not be aware of your upper body

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kind of tilting

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back because look I feel like I have my weight forward or if my lunge like this

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, look I

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have my weight forward or but I'm actually backward.

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So what I want to do is I want to start being able to feel my weight more with

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the where

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my upper body is compared to my pelvis rather than compared to my feet.

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So we're going to use your sit bones or your ischial tuberosces, kind of your

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two butt bones

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to feel our weight distribution.

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So we're going to do an exercise, a little awareness drill first.

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We're going to get down on the ground.

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I recommend doing this inside so you don't get grass stains or anything like

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that.

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The harder surface will give you a little bit better feedback.

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We're going to do two warm-ups before we do the actual exercise.

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First one is going to be a little bit of a good morning.

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So what I'm going to do is I'm holding on to my thighs like this.

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I'm going to kind of roll my pelvis backward and then I'm going to use my arms

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or my biceps

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to pull myself back up and then I'm going to relax.

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So I'm going to roll back, pull myself up.

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So I'm trying to avoid doing a big crunch just while I'm kind of warming up.

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So we'll do like five of these.

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So roll back, pull yourself up.

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Next we're going to challenge us a little bit and we're going to bring our feet

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off the

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ground so I'm balanced on the sit bone.

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Now what I'm going to do here is I'm going to do a little walking exercise

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where I'm

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basically going to pick up one side, slide it forward, put it down.

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So it's kind of got this walking.

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I don't want to be just rocking, there's a little bit of a rotation.

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So it looks like that, so I pick it up, kind of walk forward, we'll do like

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five to ten

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and then walk backward.

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That's the hard one, that's the one that works the abs a little bit more.

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Okay, so we'll say we did five to ten of each of those as a worm.

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Now I'm feeling confident that our core is warmed up enough that we can do the

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actual

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exercise.

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So a couple of different versions of this, but basically what we're going to

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try to

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feel is the upper body compared to the pelvis.

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So now we're going to get feet off the ground and we're going to shift so that

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one side

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is off the ground.

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For right hand of golfer, the more important one is this left side, kind of

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like this.

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And now I want to turn my upper body to the right and my lower body to the left

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.

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If you need to, you can put your heels down and we're going to practice

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rotating your

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upper body and your lower body back to neutral and then back to the twisted

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position.

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But I'm staying over that left side.

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Now for argument's sake, I'm going to do the opposite.

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And again, if this is really hard, you can put your heels down.

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Now we're going to put the left foot down and we're going to rock so that we're

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, if

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we're right hand, and we're going to rock so that we're in this position.

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And now we're going to get into impact, spine, and body position.

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Now what I want you to feel is what your upper body feels like compared to your

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lower body.

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The next step is we're going to stand up and ideally, we would have a chair or

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a countertop

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or something like that back here.

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So I'm sitting up against something, but you can just take a club if you don't

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have

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either of those.

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You're going to pull it into the sit bones.

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And now I'm going to shift until I feel like I'm basically feeling the same

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thing in my

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sit bone that I was feeling on the ground there.

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So I'm sitting into it by getting my upper body forward.

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This can feel like that upper body sway or that rib cage sway.

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This gets us into this really good stacked position.

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Really important for your short irons and wedges of having that upper body more

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forward.

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It is helpful for the driver, but you have more options for getting away with a

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compensation

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with the longer club.

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So now we're going to try and feel a few kind of nine to threes where we're

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going to preset

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that position.

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So now my upper body is in line with the sit bone, and I'm going to turn my

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lower body

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to close and my upper body to open while keeping that alignment.

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A lot of you, as soon as you try to close off, you're now going to turn your

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upper body

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so that it's over your right sit bone.

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That's going to encourage either a flip or an early extension or a slide or one

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of the

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common compensations.

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All right, so we're getting into that feeling of into that left sit bone, and

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then from

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there we're just going to do a little kind of easy nine to three, and this is

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going to

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feel different for a lot of you that your upper body is really covering the

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golf ball.

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This is a really important feel for your short irons, your wedges, your finesse

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wedges, things

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like that.

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If you struggle with contact with your shorter clubs, they always say get the

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weight forward,

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but oftentimes what golfers do is to get the weight forward, they just slide

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the hips forward.

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Now my weight is forward, but that's not really going to help my low point

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control.

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If I want to help my low point control, I have to learn this new feeling of

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getting

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my upper body forward compared to my pelvis.

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To do that, I'm going to practice feeling my weight more in the sit bones less

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than the

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feet.

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So let's do one more where we're going to preset it.

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It's going to feel very grounded and stable on the way through, really going to

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help clean

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up your shaft lean and low point control by getting a better orientation

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between your

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upper body and your lower body for your short irons and wedges.