WEBVTT

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all right looks like I just got the notice that we're up in streaming so

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happy to do another one of these fun live streaming events I figured a great

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topic for the start of the new year would be more fitness and off-season

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training since that seems to be the most common you know the most common

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resolution is this new year I'm gonna get in great shape and for golfers this

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is

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alright this year I'm gonna get in great shape for my golf game so I figured

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let's discuss you know one of my other kind of passions which is fitness and

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let's discuss what we can do here in the off-season to hopefully improve our

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fitness so just like with this wing I always like to take kind of a global

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perspective and and do some sort of analysis on each student and look at the

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different categories so the different categories of fitness that you could

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improve on primarily would be flexibility let's say core stability core

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activation balance posture training which is kind of more in that stability

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category strength power and endurance or and or cardio right now there's some

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things that are gonna be really helpful for your overall health like cardio for

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example but when we're looking at when we're looking at the requirements for

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golf I would say that the place where I see most people miss out on or you can

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get you the biggest improvements are gonna be your flexibility your core

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stability core activation and balance training if you if you get a good

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foundation of those then you can try and add on some strength and some power

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I'm here in San Jose on the west coast but I just wanted to remind everyone if

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you

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want to just enter into the chat window who's here where you're from and any

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question that you might have that'll be helpful and I'll try to answer them in

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real time as best I can I've got a few kind of pre-loaded that emails came in

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the last couple days but anything that gets entered into the chat window I will

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do my best to address okay so when you get into designing your your program

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your priority in offseason should be improving your flexibility improving

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your core activation improving your your balance improving your awareness and

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then if you have those you can layer on some of the strength power and cardio

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and stuff like that I see a live question from Mike do you think it is a good

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idea to use tubing to train the Jackson 5 and pivot move I do like using tubing

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as a way of building some awareness or increasing muscle activation for those

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movements now the the key with the Jackson 5 is for many it's going to be

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more of let's say a passive movement so a the there's an unweighting of the

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lead

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foot and then kind of a shift and a weighting into that lead foot but it for

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most it's not going to feel like a very active muscle contraction to shift into

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that lead foot so the the danger with using too much of too much resistance is

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it could become and too much of an active movement and you might go into

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like a right side bend with your upper body so I would air on using the using

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the tubing let's say early on in the training process just to build a little

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bit stronger awareness but then shifting into more of a just a field drill and

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awareness drill I wouldn't want to rep it too hard what I would rather do with

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let's say some tubing is I'd rather do some glute activation exercises I would

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rather do some single leg balance training and some some things challenging

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your lateral stability so you'd get your glute activation that way and then use

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that newfound strength and fitness awareness in your swing training so

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briefly covered the the fitness stuff we'll get into a little bit more details

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about what I like as far as some flexibility and some core training as it

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relates to another question that came in but as far as the golf game goes right

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for most of you the winter months means I'm not going to be outside quite as

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much

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I'm not going to be hitting as many balls or possibly playing as much what are

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some things that I can work on inside so when you're when you're hitting balls

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inside or even if you're just swinging and making reps inside you can work a

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little bit on your position and relationships but one thing that I would

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challenge you to kind of figure out is are you more of a body dominant player

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or

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are you more of a arm dominant player and what can be good is in the off season

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you train the opposite one you train the one that is harder for you to work on

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so

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that way because they they work hand in hand right your your arms and your body

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pivot have to complement each other otherwise you're going to struggle with

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low point control path face control some people are much better playing

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focusing on a body position so where is the upper body how is my

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sequencing how are my feet moving against the ground other people are much

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better focusing on you know what's my hand path when do I square the club face

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what's my arm direction timing the one that you do really well that's great for

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you to reinforce and continue to train in season but what I found very helpful

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is

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in the off season train the one that is not your natural strength and that will

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ultimately make it easier if you then have to make a little adjustment during

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the season because the main goal from a learning perspective is during the

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season you're going to revisit things that have worked for you in the past in

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order to balance your swing you're not going to hopefully introduce too many

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new pieces so in the off season you cover a lot of the things that you think

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you're going to need during the season so maybe you cover some transition stuff

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maybe you can cover some release stuff maybe cover some setup but balance

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awareness backswing whatever then it will be easier for you to then reintroduce

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it if it becomes an issue during the season the other thing that's great to

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work on at home relates to putting and chipping you can work on low point

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control on carpet pretty easily for for chipping I have lots of students I have

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doing like chipping into sofa cushions and things like that or you can work on

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start line right so there's three main skills to putting controlling the start

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line controlling the speed and reading a green hard to do green reading unless

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you have a really nice home training area but it's easy to do start line

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training so a dime placed about two feet in front of a golf ball is about the

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same diameter as the width of the hole at 10 feet so if you can consistently

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roll

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it over a dime with different speeds that's indicating they have a pretty

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functional stroke and pretty functional start line okay so I see a question

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came in from Ben Hogan blades I feel like hand guessing hand strength has

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continued to deteriorate 55 years old can this have that have negative impact

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yes so as you get older you will tend to lose your type 2 fibers so your your

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strength and power fibers faster but you will tend to lose a little bit of

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flexibility activation endurance like you you lose a you lose all of the things

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that are kind of natural movement patterns but the ones that you lose the

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fastest are strength and power so I do advocate doing some type of strength

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training especially if you're if you have let's say more than two hours of

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total training time each week then doing some form of heavy lifting whether

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it's a you know whether it's a you know like a farmer's carry whether it's a

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deadlift whether it's a chest press although I'll talk only cover some

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strength that that's not my favorite exercise and you got to be careful with

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stuff where you do have to grip and move around heavy weight so deadlifting

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squatting farmers carries can be very helpful for maintaining grip strength

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or there are lots of devices you can use to work on grip strength the problem

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the main problem is is if your grip strength goes down then you'll tend to

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overly recruit some of the shoulder muscles to help manufacture your grip

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strength and that can tend to restrict some of your ribcage range of motion

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during the swing and it'll tend to cause a little bit of a overtightness down

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at

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the bottom of the swing and that can cause more of a chicken wing low point

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control path going left toe hits those things so yes I would definitely do some

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form of strength training as you get older in order to hopefully maintain your

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grip strength and your overall power ability but let me let me jump I did have

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one question that's kind of related to that topic that came in earlier today

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from Brent he was referencing in my book in the in the section where I'm

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talking about common swing faults I reference how one of the let's say

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stereotypes of TPI is that they have a number of different tests and pretty

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much everyone fails the glute test or the bridge test and everybody fails the

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T spine rotation test typically also many people will feel would fail the

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core activation test although their core activation tests are a little weaker

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than some other systems but basically most people have tight T spine most

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people have weak glutes how do you balance that how do you how do I like to

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improve that so the the tight T spine is you need to do things that involve

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breathing in order to get the ribs moving if you have someone in your area

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who is an Eldoa trainer I think that the Eldoas for the ribs are pretty

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amazing and they can take a little while to have some to have some effects like

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I've heard people taking as long as six months or so of doing the rib Eldoas to

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really open it up but if you if you open up each rib you can gain like let's

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say

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you gain one degree at each level well one degree on each side times 12 you can

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gain 25 degrees with I don't want to say not a whole lot of of work but kind of

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in a safe-ish way if you start if the if the spine if the center of your rib

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cage is really rigid then if you force the flexibility issue too much you know

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like clubs across your back and really twisting like so you could

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potentially create some some problems because the outside is moving let's say

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more than the inside you could potentially create the situation for

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injury so I'll give you one I mentioned some breathing exercise but I'll give

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you one simple kind of T spine rotation exercise that I really like so if I was

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to sit here kind of towards the the back of my chair so I set up nice and

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tall I'm gonna focus on some axial extensions I'm gonna focus on maintaining

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length in my spine and in my mid back then I'm gonna bring my arms up and keep

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the elbows above shoulder height now I'm gonna pull one arm back and reach the

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opposite palm forward and I'm gonna externally rotate both arms as I do it

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that external rotation is gonna force some more of the movement through the

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spine instead of if I stay in internal rotation I can get more of it in the

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actual shoulder socket so I go into external rotation pull one arm back

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reach the opposite arm forward and just take a few breaths and kind of as I

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inhale I'm gonna hold that longer and then when I exhale I'll try to increase

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just slightly and then as I inhale go a little bit further do like a couple

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breaths on each side from a from a spine standpoint I've got the video on the

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site called the analytical warm-up where I teach you how to do kind of

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translation exercises for the spine first before you get into rotation so

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please always make sure that you've warmed up your spine before you start

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trying to do any T-spine rotation but good breathing exercises where you get

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the ribs kind of moving in all directions and then kind of T-spine

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rotation exercises after that the other thing that you'll probably need to do

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is because of their connection to it you'll have to work on some good shoulder

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stretches so like pec stretch and lat stretch will also restrict your T-spine

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mobility because they both run from the shoulder to the pelvis kind of one

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across

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the front and one across the back so for T-spine breathing of some rib

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mobility stuff and then good pec and lat stretches should help create more

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range of motion and that range of motion can take pressure off of neck

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injuries shoulder injuries but most importantly lower back injuries because

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oftentimes the lumbar spine rotating is what creates a whole lot of pain and

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dysfunction and that's rotating in order to compensate for a tighter T-spine so

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then the other question was about the weak glutes so weak glutes typically come

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from a combination of poor activation and imbalance as far as

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overactive psoas muscles and tightness in basically your hip flexors which

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create a reciprocal inhibition for the glute so oftentimes you'll have to start

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glute training with TVA or deep core activation and you may even have to do

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some pelvic floor activation but then if you do bridges correctly you will get

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good glute activation so to correctly do the bridges you want to make sure that

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when you raise when you push through the hips and raise your hips up off the

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ground you're going to kind of maintain a little bit of posterior tilt in the

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pelvis as you're raising it up and as you're raising it down so I always coach

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people when they're doing those bridges not to let the tailbone touch the

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ground

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as long as the tailbone stays off the ground when you're moving so it's kind

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of moving more in that direction it's keeping your abs and your glutes active

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then to get the full range of the glutes you would want your feet to be in two

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different positions either feet wide feet narrow and you would want your knees

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in

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two different positions so you've got basically four different bridge

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activities

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to target different parts of the glute you've got feet wide knees narrow feet

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wide knees wide and then feet narrow knees wide feet not feet narrow knees

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narrow so by working on those four different positions you'll start getting

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glute activation if you do good so as stretching and you do good deep core or

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TVA and pelvic floor activation that usually helps rebalance the pelvis

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create some stability and create better glute activation so that's that's kind

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of the common recipe I use for getting the glutes active and we already talked

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about the T spine. Ben's got another question coming in what

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problematic area is mostly responsible for the forward lunge so the forward

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lunge typically comes from a combination of two things either a club face

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awareness issue so I square the club more with a scoop than with rotation of

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the

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shaft and as a result of that scoop the low point moves backwards so then I

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lunge forward to balance it out so the forward lunge can be a way to kind of

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create shaft lean but from the body instead of the wrist. Physically there

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can be a handful of issues tightness and the neck so inability to rotate your

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head to the right enough so then you'll shift forward to kind of move stuff up

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the chain as well as keep basically instead of being able to rotate you'll

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activate the muscles in the neck and kind of pull your upper body forward so

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it's a way to kind of keep vision on the wall without pushing the next rotation

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to his full capability it can also be very protective on the shoulder so when

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you when you rotate and stay behind you'll tend to get the arm to extend a

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little bit away in as it's going into external rotation where the the shoulder

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to be more protected would like to stay into internal rotation and flex a bit

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so

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if the upper body or if the shoulder wants to go like that that would pull

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the the low point in and that would tend to move the path to the left so then

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lunging in front tends to balance that so neck and shoulder can be a big issue

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the right shoulder flexibility so if the right shoulder tends to go into

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internal

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rotation that can cause a leftward path and the forward lunge helps make that

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less dramatic so I tend to see a lot of neck shoulder issues related to the

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release contributing to the forward lunge if those are cleared up and that's

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not

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the issue then I would most likely look at the feet and how they're working at

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the ground because it probably means that you're getting you're probably

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getting more of your speed from an arm pull and the forward lunge is a good way

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to kind of work with a more of an arm pull situation so you had a calcified

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tendinitis in your left shoulder yes that could definitely contribute to more

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of a forward lunge especially if if you lost some external rotation of the

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trail arm or if you had some some stiffening of the sc sc joint or AC

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joint those could absolutely contribute to the four forward lunge

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problem so then you'd have to figure out is that something that you can really

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improve on or then do you have to start working with more of a forward lunge

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pattern so another question you know Ben's doing a great job but if anybody

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else has any questions about their fitness or their situation go ahead and

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type it in the chat window I've got a couple other questions that came in

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through email that I wanted to make sure that we covered Sharon asked about you

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know off-season's a good time to kind of game plan and work on your your

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overall

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swing so she was asking about shaft plane versus elbow plane versus shoulder

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plane basically if you were to you know go if you were to get into your set of

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position and draw lines on video what you know what's the advantage of looking

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at either the elbow the shoulder or the shaft plane I would say that early in

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my

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career I used all three of those I would I would say that now almost

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exclusively

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I'll use the impact plane which is going to be closest to the elbow so the

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the research from dr. Juan on the functional swing plane and most of the

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guys you talked to the only time the club is really going to be planers from

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waist height to waist height so what I would do is make sure that the camera is

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in a good set up position so it's in line roughly with the hands from the

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down the line and then take the swing to impact and then draw the shaft plane

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there and then go back to set up and just you can see where that goes it'll

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usually go through about the point of the trail arm but the key for timing is

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looking at that relationship where is the club at waist height and then where

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is the club working on the way through the more that it's coming from under to

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above through impact it's going to tend to be shallower rightward more driver

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based the more that it's slightly outside and then under the more it's

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going to be say iron based but drawing the impact plane is the what I would I

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believe is the most useful of the the plane lines that you could draw when

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looking at video all right I have a question coming in from Mike do you have

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any ideas on knee pain precipitated by walking is there any way to tell if it

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is from the quadricep over development and inhibited hamstring or other causes

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anytime that there is pain I like to refer out to my team and and get a

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thorough

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evaluation because there's lots of simple what are called provocation tests

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where they can basically figure out okay if you can touch where the pain is

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going and they can have you do certain movements if it triggers the pain then

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you have a pretty clear idea as far as where the pain is coming from and it

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makes it much easier to diagnose I would say that the the knee is one of the

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tough tougher joints as far as being able to create space a lot of the other

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joints have some really small deep muscles that can help create space if

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you if you train them and the knee doesn't have that so typically knee pain

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and focusing on quad flexibility focusing on I'd say quad flexibility more so

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than hamstring flexibility although it can contribute and making sure that

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there's adequate strength in the VMO which is a tough guy to train but that

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helps with the patellar tracking that those two are I've seen a fair amount of

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improvement in knee pain especially from walking on hills when you get those

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two

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a little bit more balanced but I would definitely you know talk to somebody

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qualified in your area physical therapist chiropractor osteopath somebody

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who who knows how to do a joint assessment and look at look at that knee

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I'm trying to think of your swing I know you were out here a little bit we were

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doing mostly related to the back I I'd probably go if I remember right your

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quads weren't super tight so I'd be looking more at I'd find somebody in

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your area so you could rule out a couple issues and I'll send you a little note

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after this just send me an email to remind me okay add another question as

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far as like lesson plans and during the off-season how do you how do you

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balance you know if you're used to taking like a weekly lesson should you

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continue on that during the off-season should you try and own it a little bit

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Edward was asking about how he was working on shallowing and oh Mike okay

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actually for Claire yeah then I would yes shoot me an email and I'll give you

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some ideas okay back to Edward working on shallowing if you're if you're

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working on the downswing what I find is that the the transition and the release

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have to blend together right so you can have really big success working on one

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or the other but the greatest gains where when it will feel somewhat

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automatic is when you work on each of them but together right so let's say

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you're working on shallowing that means during the release you would have to

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work on a little bit more shaft irritation and a little bit later arm

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extension timing and you'll have the best success when you're doing both of

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those so the off-season can be a good time to work on the one that's more

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challenging where in season I would say you want to focus on the one that is

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easier for you to do because it'll be easier to like you won't it won't take

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as much thought and the problem is if you overly focus on one area typically

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the brain kind of shuts down or loses some of its sequencing some of its like

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connection down during those transition points so I tend to advocate working on

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a few things kind of a few things at once and let's say spending less time so

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normally during the season I might say you're gonna work on one specific topic

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for anywhere from three to six weeks during the off-season I cut that about

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in half so I'd work on one thing and then move on quicker because I know that I

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want to work on multiple things at once and I want to try in the off-season to

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cover as many topics related to that as I can so if I'm working on shallowing I

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might work on how the feet are working on against the ground I might work on

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how the pelvis to rib cage sequences working I might work on shallowing with

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the right arm and shallowing with the left arm or left forearm and I might work

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on some early clubface rotation and I'd I'd work on a few of those at once

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because typically when you're hitting balls indoors you're hitting off of a

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mat so you're not totally working on low point control that's a hard skill to

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work on indoors you're working more on the global pattern and you're working

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more on let's say path and face-to-path control and so because you it's let's

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say easier when you're hitting on a mat you can usually do a little bit more

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intense or you can do a few things at once and the other thing is because you

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don't get just as distracted by miss hits you don't get as distracted by

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ball flight it's easier to have a little bit more of a mechanical focus so I

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would

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work on the different components of shallowing so instead of working on one

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thing for three to six weeks I would probably work on three or four things

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related to the same area over that same time frame so I'd move on to things

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usually quicker in the off-season so that I'll have the map in my mind of

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other ideas I can try in season if I start to struggle with the same concept

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okay I had another question from Mike about ideal club face and path ratio so

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he was asking about how basically you know a lot of guys will talk about a

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relationship of face-to-path so you know his in his particular case he finds

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that when he has a face-to-path of greater than -2 he tends to have more

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trouble controlling club face variability and closure rates I would

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say that you know -2 -3 is probably yeah towards the upper end well I know

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that drawing a blank on his name I'll put him in the in the text description

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below I mentioned in my book he did a he did some research and found it like

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when you get over above - or + or -5 so if the club face-to-path starts

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getting above 5 you're going to have pretty much impossible dispersion you're

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gonna have two high variance misses and so the general rule of thumb is that

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you

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want your face-to-path to be roughly half of the path then that says that you

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can't have a you can't have a path that's too much more you can't have a path

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that's too much more than five or six degrees into out or out to end or else

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your club face open closed being half of that is gonna be up around four or

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five

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so yes working on your general path and getting it closest to zero but or you

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know let's say less than I usually aim for five with a lot of my golfers but

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being able to also control the wide point or the low point and being able to

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get good arm extension on the way through with that same path that tends to

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lead

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towards more consistency because I wouldn't say that you're gonna have that

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much greater clubface very or club face closure variability at a five to six

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compared to say a two to three but if you told me that you're having more of an

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arc with issue and the club kind of passing on the way through that usually

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causes the club face variability I had another question come in about

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struggling with hooking the ball so what should we do in the off season yeah

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pushes and hooks for almost 20 years coming in from Lisa she was asking how

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to avoid hitting the club coming too shallow into the ball so too shallow into

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the ball I give kind of the holistic approach to solving hooks because I know

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that that's a really frustrating miss for a lot of golfers to solve hooks you

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have to slow down the club passing the or the club head passing the grip on the

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way through because that tends to close the club face and that will happen more

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when you're having some early extension so if I'm moving away from the golf

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ball

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the club is gonna pass like this and that causes the club face to get closed

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very quickly right so it closes more like that so in order to solve the hook I

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00:33:20.240 --> 00:33:26.960
have to get more let's say shaft lean and I have to have more body rotation on

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the way through in order to have a grip speed usually when you're getting too

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shallow on the downswing it's almost a hundred percent time coming from the

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body either going into too much early extension or going into too much side

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bend too much early extension usually comes from either either too much early

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extension coming more from either extending the back in order to help

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pull down on the club or going into side bend as a way to adjust for too steep

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of a top or adjusting for let's say my arms are a little steep and then I side

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bend to balance that out so usually with hooking the ball the first thing I do

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is I work on grip grip speed and torso rotation while staying in your posture

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so basically working on a good follow-through position and making sure that

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I'm not having all the speed down at my hands that the grip in my body are

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continuing to move on the way through that helps move the path more left and

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if I work on delaying the club passing this way that tends to hold the face

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open so stage one is kind of working on the body rotation on the way through

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and then seeing what ball flight reactions I might get to that so some

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golfers will hit more polls then I need to work on the path that about chef

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00:35:03.080 --> 00:35:07.120
parallel maybe I'm getting a little steep because my body is turning so I'm

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hitting more polls or I'm what I'd say most common is I'm hitting them a little

388
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off to the right because now I've delayed the closing of the club face and I've

389
00:35:20.760 --> 00:35:24.600
rotated my body and I have to work on getting a little bit earlier shaft

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00:35:24.600 --> 00:35:29.040
rotation and closing the face through shaft rotation is usually the scariest

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part of solving a hook but it's also one of the most important skills that

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00:35:34.360 --> 00:35:40.640
will eventually or quickly learn teach you how to get more shaft lane and get

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the club from coming to shallow so if you're hooking the wall got a number of

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videos on the site on the high level of the hook and walking through how to get

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more of the hit my arms or pool noodle in the follow-through load a high like a

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bunch of drills working on that body rotation on the way through to avoid

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the stall and then figuring out your individual issues based on feedback

398
00:36:04.560 --> 00:36:11.040
there Daniel is asking how does one get advanced notice of the live Q&A

399
00:36:11.040 --> 00:36:15.360
normally so if you subscribe to the YouTube channel they'll send you they'll

400
00:36:15.360 --> 00:36:20.760
give a little update when we're posting this today was a little bit of you know

401
00:36:20.760 --> 00:36:25.560
it was it was a little bit of a last minute scheduling so we we only decided

402
00:36:25.560 --> 00:36:32.040
or I decided that I was gonna do this this morning I wasn't quite sure if my

403
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social calendar was gonna allow for it but normally I'll usually give a few

404
00:36:38.640 --> 00:36:44.080
days notice so you can either go to Gulf Smart Academy and if you sign up for

405
00:36:44.080 --> 00:36:50.720
the free trial membership or if you remember we we send out the emails letting

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you know that it's going to happen and requesting any advanced questions those

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00:36:55.440 --> 00:36:59.200
are the ones that will always get answered first otherwise if you subscribe

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00:36:59.200 --> 00:37:05.320
to the YouTube channel then you'll get an update when when I schedule it and

409
00:37:05.320 --> 00:37:09.520
then an hour beforehand or right beforehand it'll give you another

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00:37:09.520 --> 00:37:20.990
reminder I had one one more question that I already one more question that came

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00:37:20.990 --> 00:37:21.080
in

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from Brent I talked about the tight T spine and glutes but he was also

413
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asking that so unfortunately the beginning of last year or the beginning

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of 2016 he was trying to restrict his hip turn and he think that in in trying

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to do so he created a right hip injury that could be more of a sciatic issue

416
00:37:48.200 --> 00:37:56.520
that is it's not super common that we come just from restricting the hip but

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00:37:56.520 --> 00:38:04.720
dealing with some sciatic issues is not uncommon so like let's let's break that

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00:38:04.720 --> 00:38:08.120
down and talk about the two components one trying to restrict your hip turn

419
00:38:08.120 --> 00:38:15.240
here's where my take on that is some golfers we know from 3d that the the

420
00:38:15.240 --> 00:38:20.120
average is that the the trail leg is going to straighten you know 10 degrees

421
00:38:20.120 --> 00:38:23.920
eight degrees somewhere on there so the trail is gonna straighten you don't

422
00:38:23.920 --> 00:38:32.920
want it to stay perfectly straight some golfers in especially with certain

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00:38:32.920 --> 00:38:38.080
swing characteristics would like lock that leg out and go to the outside of the

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foot and shift on the front foot and by trying to keep that trail leg a little

425
00:38:42.920 --> 00:38:49.400
more flexed they would load up a little bit better in general I'm I'm more of a

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00:38:49.400 --> 00:38:54.560
fan of kind of free pelvis and free hip turn and the only time that someone

427
00:38:54.560 --> 00:38:58.520
will ever feel like they're getting more restricted is when they learn better

428
00:38:58.520 --> 00:39:04.280
foot-to-ground contact so if you if you learn how to stay more on the inside of

429
00:39:04.280 --> 00:39:08.600
the foot and not shift into your your toes or not shift to the outside of the

430
00:39:08.600 --> 00:39:13.440
foot sometimes it will feel like you're keeping your leg more flexed but I'll

431
00:39:13.440 --> 00:39:17.880
usually show you on video that it's not it's just by having better foot contact

432
00:39:17.880 --> 00:39:23.400
you're feeling more tension in the hamstring so that when you load it's all

433
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the way connected into the ground not just into the let's say the outside of

434
00:39:28.140 --> 00:39:28.200
the

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foot so that's where the interpretation of you got to keep your trail leg bent

436
00:39:34.920 --> 00:39:40.980
as opposed to allowing it to straighten I think it relates to mostly what's

437
00:39:40.980 --> 00:39:44.160
going on at the foot not so much what's going on in the knee but it's easier to

438
00:39:44.160 --> 00:39:48.960
see the knee than it is to see what's happening at the foot if you okay now

439
00:39:48.960 --> 00:39:53.320
we've developed a situation where we created some issues that might be

440
00:39:53.320 --> 00:39:59.720
sciatic sciatica can come from disc issue so it can come from the sciatic

441
00:39:59.720 --> 00:40:08.400
nerve exiting out of the spine I believe it's levels L2 L3 L4 L5 S1 S2 you can

442
00:40:08.400 --> 00:40:15.830
have you can have sciatic disc issues if you have some impingement there you

443
00:40:15.830 --> 00:40:16.000
can

444
00:40:16.000 --> 00:40:23.960
also have issues from tightness in certain muscles specifically the

445
00:40:23.960 --> 00:40:28.700
piriformis muscle so the piriformis muscle can be it goes from the inside of

446
00:40:28.700 --> 00:40:28.760
the

447
00:40:28.760 --> 00:40:36.640
sacrum to the to the outside of the hip and the sciatic nerve runs between it

448
00:40:36.640 --> 00:40:40.800
in the glute or in many cases it actually runs through the sciatic or

449
00:40:40.800 --> 00:40:46.480
through the piriformis so if you have tight piriformis which is one of your

450
00:40:46.480 --> 00:40:53.840
three main pelvic floor muscles so if you have imbalance in your pelvic floor

451
00:40:53.840 --> 00:41:00.760
if you have overly restricted internal rotation those can create some sciatic

452
00:41:00.760 --> 00:41:07.800
issues from more the piriformis as opposed to from the actual disc or the

453
00:41:07.800 --> 00:41:15.560
joint or the sciatic nerve coming out of the spine so that would get like any

454
00:41:15.560 --> 00:41:19.280
time there's pain I want to work with somebody who understands the pain

455
00:41:19.280 --> 00:41:25.160
problems and can help you balance it there so I double I absolutely go to see

456
00:41:25.160 --> 00:41:32.120
someone but you know if if you've seen someone and they haven't tried looking

457
00:41:32.120 --> 00:41:36.320
at if they haven't tried anything revolving around piriformis and

458
00:41:36.320 --> 00:41:40.540
balancing your pelvic floor then perhaps you can find somebody else who might

459
00:41:40.540 --> 00:41:40.680
be

460
00:41:40.680 --> 00:41:47.560
in that same area who might have a better let's say toolbox being able to do it

461
00:41:47.560 --> 00:41:56.240
okay a couple questions come in from Golden Gate I'm a right-handed golfer

462
00:41:56.240 --> 00:42:02.400
and notice that I've lost flexibility on the follow-through I am tight on the

463
00:42:02.400 --> 00:42:06.160
follow-through but more flexibility on my backswing is there a way to solve

464
00:42:06.160 --> 00:42:15.680
that imbalance yes doing you know that's a normal pattern for playing golf

465
00:42:15.680 --> 00:42:22.280
unfortunately because we build more resistance with that right side compared

466
00:42:22.280 --> 00:42:31.240
to the left side the oftentimes you will have a greater degree of flexibility

467
00:42:31.240 --> 00:42:34.760
turning in your backswing than you will on the follow-through just from the

468
00:42:34.760 --> 00:42:41.280
natural balance that's created with the sport so often swinging left-handed and

469
00:42:41.280 --> 00:42:45.480
hitting some balls left-handed in the offseason can be another good project I

470
00:42:45.480 --> 00:42:49.640
especially give that to a lot of juniors and if you get used to doing that then

471
00:42:49.640 --> 00:42:56.000
you can do some practice swings on the course left-handed to counterbalance the

472
00:42:56.000 --> 00:43:01.400
imbalance that will naturally happen from swinging multiple times right-handed

473
00:43:01.400 --> 00:43:02.440
but

474
00:43:02.440 --> 00:43:11.000
otherwise in general in the gym you want to try to be more symmetric so by

475
00:43:11.000 --> 00:43:11.900
doing

476
00:43:11.900 --> 00:43:18.280
a you know a balance training by doing posture work by doing the El Doha which

477
00:43:18.280 --> 00:43:22.120
is one of my favorite exercises for working on the spine you can hopefully

478
00:43:22.120 --> 00:43:29.880
help minimize some of those imbalances but again if it's you know if you're

479
00:43:29.880 --> 00:43:36.360
if you're tight on the follow-through you can adjust for it by flaring the

480
00:43:36.360 --> 00:43:42.520
lead foot out you could long-term do some left-handed swings short-term you

481
00:43:42.520 --> 00:43:49.040
could do kind of flexibility and stability work more focusing on that

482
00:43:49.040 --> 00:43:54.160
follow-through side but I'm I'm working on a little video related to that

483
00:43:54.160 --> 00:43:54.520
because

484
00:43:54.520 --> 00:43:58.960
many golfers who think that they have flexibility issues more have a swing

485
00:43:58.960 --> 00:44:04.680
issue and it just shows up in because they haven't rotated like many golfers

486
00:44:04.680 --> 00:44:08.320
think that they have a flexibility issue because their body isn't rotated at

487
00:44:08.320 --> 00:44:12.440
impact but if you're saying that it's a follow-through restriction where I'm

488
00:44:12.440 --> 00:44:17.080
not getting to this position at any point in time that's probably more of a

489
00:44:17.080 --> 00:44:21.840
flexibility issue because if it's just at impact but then you're able to rotate

490
00:44:21.840 --> 00:44:26.840
into follow-through it's more of a timing it's not a physical restriction

491
00:44:26.840 --> 00:44:34.120
okay and another question from Troy M does the lead hip go into external

492
00:44:34.120 --> 00:44:39.160
rotation during the backswing or should it stain neutral letting the knee move

493
00:44:39.160 --> 00:44:46.960
more towards the golf ball the the hip will go into external rotation but you

494
00:44:46.960 --> 00:44:51.640
can also go into external rotation and have the knee moving in towards the golf

495
00:44:51.640 --> 00:44:59.280
ball it's just with the amount of rotation of the pelvis during the backswing

496
00:44:59.280 --> 00:44:59.880
it

497
00:44:59.880 --> 00:45:05.360
would be virtually impossible not to go into external rotation with that lead

498
00:45:05.360 --> 00:45:13.160
hip so I tend to train more of the awareness of the trail side hip during

499
00:45:13.160 --> 00:45:17.960
the or the trail side foot and the trail side hip during the backswing and then

500
00:45:17.960 --> 00:45:22.200
kind of accommodate what's more comfortable with the lead hip as opposed

501
00:45:22.200 --> 00:45:27.760
to focusing too much on forcing external rotation you know a lot of what

502
00:45:27.760 --> 00:45:33.640
happens at the hip I think is better trained at the feet I'll use awareness

503
00:45:33.640 --> 00:45:38.760
drills to kind of help people feel what the the hips should be doing but by

504
00:45:38.760 --> 00:45:43.800
learning how to feel the foot against the ground it gives more of a reason for

505
00:45:43.800 --> 00:45:43.920
the

506
00:45:43.920 --> 00:45:47.880
hip to do the right thing instead of just artificially trying to create it

507
00:45:47.880 --> 00:45:53.320
doing the right thing so the problem is if you try and force external rotation

508
00:45:53.320 --> 00:45:53.600
of

509
00:45:53.600 --> 00:46:00.480
the hip I think that'll mess up your backswing or if you try and force it to

510
00:46:00.480 --> 00:46:07.680
stay neutral and move towards the golf ball you're doing that purely from the

511
00:46:07.680 --> 00:46:12.600
hip there would be the the fear and the tendency that you could get a little

512
00:46:12.600 --> 00:46:12.800
bit

513
00:46:12.800 --> 00:46:17.560
too much towards the outside of the trail hip in order to or outside of the

514
00:46:17.560 --> 00:46:23.320
trail foot in order to make that happen so I'd be I'd be a little careful with

515
00:46:23.320 --> 00:46:30.040
forcing the external rotation of the lead hip during the backswing unless you

516
00:46:30.040 --> 00:46:34.200
you've confirmed on video that when you do that your feet work better against

517
00:46:34.200 --> 00:46:43.200
the ground okay so if anyone had it has any last questions or getting close to

518
00:46:43.200 --> 00:46:48.680
wrapping up this one never quite know which direction will go based on your

519
00:46:48.680 --> 00:46:54.840
questions but they're always fun to fun to try and be prepared for I do want to

520
00:46:54.840 --> 00:46:59.960
remind everyone that I'll have some links in the description below for both

521
00:46:59.960 --> 00:47:06.640
the website as well as the book closing in on selling 500 copies of the stock

522
00:47:06.640 --> 00:47:11.800
tour swing this is kind of my my manual for understanding the big global

523
00:47:11.800 --> 00:47:12.320
picture

524
00:47:12.320 --> 00:47:17.520
of how the different pieces match together really help you understand how

525
00:47:17.520 --> 00:47:24.560
to read feedback and how to prioritize by understanding your pattern prioritize

526
00:47:24.560 --> 00:47:30.640
what you need to work on when you play as well as here during the offseason so

527
00:47:30.640 --> 00:47:35.080
just a quick reminder on the offseason stuff make sure you're working on some

528
00:47:35.080 --> 00:47:40.280
flexibility some core definitely do some balance training if you're if you've

529
00:47:40.280 --> 00:47:45.520
got enough time then you can layer in some strength and some power and possibly

530
00:47:45.520 --> 00:47:50.960
some endurance and even cardio from a game perspective you want to work on

531
00:47:50.960 --> 00:47:54.640
your weaknesses here in the offseason and then focus a little bit more on the

532
00:47:54.640 --> 00:48:01.120
strengths during the in season and I like to vary what I'm working on a little

533
00:48:01.120 --> 00:48:08.600
more frequently in the offseason than in the during the during the season so

534
00:48:08.600 --> 00:48:13.000
that I've had I've my brain basically has more options that I can then recall

535
00:48:13.000 --> 00:48:13.400
so

536
00:48:13.400 --> 00:48:17.040
I don't have to learn as many new things during the season I just have to

537
00:48:17.040 --> 00:48:22.960
remember what worked for me during my practice during the offseason so thank

538
00:48:22.960 --> 00:48:26.640
you for all of you for your questions and for joining me for another one of

539
00:48:26.640 --> 00:48:32.040
these Facebook live Q&A's seems to be pretty well received so we'll

540
00:48:32.040 --> 00:48:36.080
definitely keep doing them if you have any other questions you can email us at

541
00:48:36.080 --> 00:48:41.680
support@golfsmartacademy.com and we'll we'll start building a queue for the

542
00:48:41.680 --> 00:48:50.320
next one but good luck in 2018 and my my pleasure thanks for all the all the

543
00:48:50.320 --> 00:48:56.120
compliments all the questions good luck in 2018 absolutely have a plan stick to

544
00:48:56.120 --> 00:49:04.200
that plan and as always from Golf Smart Academy happy golfing that's a lot