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This video is looking at internal versus external rotation of the trail leg.

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So we had a question about the transition movement of the trail leg.

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Basically, there are two different patterns and we'll take a look at a couple

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examples at the end of this video.

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But two different patterns. One would be seeing kind of this look of what looks

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like external rotation

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where the knee stays pointed a little bit more at the golf ball as the belt

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buckle turns away

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and the pelvis kind of rotates. Or two, where the pelvis and the knee kind of

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rotate together

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and it almost looks like internal rotation but it's probably more of just the

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femur staying in the same relative position

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to the pelvis as the pelvis rotates. So you'll see these two different patterns

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and the question was basically

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what's the deal, right? Why are there these two different patterns and what do

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you need to look out for with each of them?

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So the basic answer is that these two different patterns arise from where my

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weight is distributed,

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what muscles I'm using and whether I'm more on my left side or my right side.

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So you can experiment and you can kind of feel these two different movements if

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you stand up out of your chair.

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So the external rotation would be if I do kind of that trail leg push where I'm

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going to basically

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rotate my foot outward and slightly behind me, that trail leg push will tend to

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create more of that look of that external rotation.

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That's also a lot easier if I keep my upper body or keep my pressure more

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through this right foot.

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If I get all my weight onto this left foot, it's very hard to kind of create

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any pelvis rotation

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while just doing that trail leg push. The last piece would be if I stay in my

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heels,

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it'll be a lot easier for me to push through that leg in this external rotation

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fashion.

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So the opposite is going to lead towards more of this internal rotation fashion

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.

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To feel what that's like, get more into your toes, get more into this lead foot

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,

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and then basically use kind of the quad to push against the ground and kind of

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pivot like so

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where I'm basically pushing with just the tip of my foot using this quad and

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the kind of inner thigh muscle on my left leg

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to rotate my belt buckle and my pelvis.

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So one is a little bit more of a trail leg and more towards the heel and the

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opposite is more of a toe and lead leg.

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So what you'll frequently see is you'll typically see a little bit more of this

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trail leg push

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when we're looking at the driver, and then you'll frequently see more exagger

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ations on this lead leg

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when you're looking at the iron. Not everyone will demonstrate the lead leg

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pattern,

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but you'll tend to see it in juniors and females, especially those who hit the

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ball a long way for their relative size.

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So guys like Rory McRoy, Jamie Sudlowski, tend to have a little bit of this

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internal rotation pattern.

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And basically what's happening is in order to really spike that lead foot in

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order to create a lot of vertical pressure

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so that they can create friction so that they can rotate their lower body, they

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're going to really get into that front leg.

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And then once they're in that front leg, they can use that quad to kind of help

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them rotate.

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As opposed, you'll tend to see a little bit heavier golfers and you'll tend to

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see golfers with a little bit more muscle mass

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using a little bit more of that trail leg push. So the question becomes what do

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I do about it?

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I don't think this is one that you necessarily want to try to coach out of a

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young junior.

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You want to train it out of it in the gym or with posture work because what can

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happen, the major red flag,

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is if you get too much into your toes, your pelvis will tend to shift forward

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and when you do this movement,

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you'll be using a little bit more of your QL muscle or one of the muscles in

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your back.

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And so it can potentially really cause some lumbar instability or potentially

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even some lower back pain.

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At the very least, it can cause that upper body to get a little bit steep in

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contact.

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So it can cause some sequencing issues when it's kind of exaggerated.

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So the better option is to use kind of really good pelvic stability and

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especially if I'm hitting a driver,

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have a little bit more of this trail leg push as opposed to a little bit more

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of this kind of spike the front foot and kind of rotate.

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But again, I would make most of the corrections to that pattern through balance

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in the gym because especially your young

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juniors and females are going to have hard time creating enough vertical

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pressure

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while using that external rotation model until they put on enough muscle mass.

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So now let's take a quick look at the two different options.

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So this would be option one.

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We'll look at two different golfers, Robert Rock here on the right.

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This would be kind of more of that trail leg push.

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And your two references that you want to look at are kind of the center of the

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kneecap and the hip joint is going to be somewhere right around there.

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And you can look at how the foot is working as well.

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So you'll see that as he goes to transition, you'll see that his hip or his pel

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vis is rotating around.

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I guess a better landmark would be looking at the belt buckle as it compares to

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the knee.

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But you'll see that from the top of the swing, the belt buckle is kind of

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leaving behind the knee

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and so it creates more of this almost straight line of push look.

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So then over here on the left, we have Sam's need, a little bit slower frame

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rate.

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So we'll see somewhere where he's kind of pushing through that knee, which

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stabilizes that knee

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and you'll see his belt buckle work away from the knee.

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So that would be a little bit more of that trail leg push model utilizing that

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right glute to rotate the pelvis away from the lead trail leg.

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Now we've got the second option.

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So we'll see typically with skinnier golfers who hit the ball a long way, you

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'll tend to see there's this pretty pronounced kind of drop or kind of spike

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into that lead leg.

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More so than a push from that trail leg.

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So you'll see during transition, he's dropping into that lead leg and as he's

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doing so, this knee is kind of staying with the pelvis and as the pelvis rot

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ates, kind of pulls the knee with it.

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So he's not really rotating this femur, he's not pushing through this leg to

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drive the pelvis that way.

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He's using his inner thigh, he's using his right quad, but he's not really

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using the hip rotators to drive the pelvis.

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So here's what happens when they get older.

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We could look at Jamie said, "Lowski" or "Rody McRoy" and you'll see that it's

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a little bit more of that spike that lead leg and the knee kind of comes a

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little bit more with it, rotates with the pelvis.

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Now one of the interesting ones is we'll take a look at Belen Motha and you'll

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see that she does a little bit more of that trail leg push with a driver than

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she does with her iron.

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Okay, so I wasn't able to find a good face on iron, but you can see here with

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kind of a hybrid, you'll see that knee start working with the pelvis as she

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kind of really gets into that left side, gets into that lead side.

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We're over here on the right, you'll see that as she stays a little bit more

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behind the ball, pressure is kind of going through that trail leg, not quite as

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much into that front foot, you'll see she doesn't have quite the same amount of

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that lead leg drifting in with it.

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So these are subtle differences, but you'll see the overall pattern is when you

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have a very light golfer trying to create speed, they're going to have to use

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more of that vertical pressure, and so they'll tend to have more of that lead

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leg driven push and rotation, so the trail leg will just kind of come with it,

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where if you're a little bit stockier, or if you have a little more mass to you

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, you don't have to spike the vertical pressure quite as much.

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So if you see someone who has this look of with the tremendous vertical

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pressure and look of internal rotation, I think it's something that you train

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in the gym, and as they get stronger, I don't think it's necessarily something

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you coach out of them.

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You'd want to coach more of the ab conditioning, glute conditioning, so that

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the pelvis can work in a really strong fashion, and the lower body mechanics,

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as you've seen with Jamie Stolowski, or if we looked at with Rory McElroy, you

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'd see can still work at a very high level, you just have to be careful about

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the tendencies that come up with any of these movement patterns.