WEBVTT

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This drill is the details of loading your glute in the backswing.

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So I got a little prop here that'll help us in a second.

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But basically, when we talk about loading a muscle, all we're really talking

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about is

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stretching it under tension.

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So if I'm standing right here and I wanted to extend my hips, there's a very

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little stretch

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in them, so I can't get very much out of it.

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If I then flex my hips and my knees, now I have a lot more load and so I can,

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or I have

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a lot more stretch, so then when I fire, I can create more speed.

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So in the backswing, the right glute is what we're trying to load.

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The right glute, by itself, kind of does extension, and there's a couple

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different muscles, a

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couple different glutes.

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But as a group, they tend to do extension and external rotation, kind of like

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this.

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So to load it, we have to do the opposite, which means I have to flex and

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internally

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rotate, kind of like that.

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So a lot of golfers kind of struggle with this feeling of kind of loading the

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glute

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or then firing from the glute.

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So I have a little progression that I like to use to kind of get a feeling of

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what it's

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like in that hip.

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Now, when we're doing these kind of at-home drills to feel the load in the gl

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ute, it's

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very common for your brain to use what it normally does instead of this pattern

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.

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As an example, if you're kind of in the early extension pattern, what will

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happen is your

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brain will think you're rotating but you're actually doing extension.

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If you're in a sway pattern, you'll think you're rotating into the hip but you

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'll actually

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be swaying.

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So you want to use a mirror, want to use some type of feedback so you can see

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what's going

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on.

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Now, in order to best load the glute, we're going to want to have pretty much a

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straight

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line of force or compression from the ankle through the knee through the hip.

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So as you see, if I get into this kind of loaded position, there's pretty much

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a straight

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line through that ankle knee hip.

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If I was to let my knee drift too far out and if I was to get onto the outside

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of the

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foot, I'm actually going to be loading some muscles more in my thigh, less my

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glute.

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The other one would be if I fully lock that leg, in order for the glute to have

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tension,

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you need about 15 degrees of flex in the knee that creates some tension for the

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IT band

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which the glute attaches to.

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So if you fully flex that or fully straighten that leg, it can feel like you're

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loading

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your glute but it's going to be a slightly different muscle that's not quite as

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powerful.

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So we're going to have a little bit of flex in the knees, about 15 degrees and

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we're going

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to try and rotate while keeping the inside of the foot on the ground.

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So now that's kind of the framework of what we're going to try to do to load

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this glute.

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Now let's go through this little progression that I like.

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So first one we're going to do is a step up with a rotation.

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So I'm just going to get my little box here organized.

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The step up will allow me to feel rotation but if I stay kind of over the

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center here,

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as long as this is stable enough, it will be very hard for me to rotate to the

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outside

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of the foot.

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So I use this one to first give you a coordination feeling of what it's like to

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rotate into the

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inside of the foot.

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Next, we'll move it and we'll do a step down.

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So now I'm going to start in the up position and I'm going to try to recreate

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that same

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feeling on the inside of my foot but now stepping down and rotating.

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Then the last one that I'll do is a lateral step.

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So now I'm just going to do almost like a lateral lunge and I'm going to step

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and I'm

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going to try to recreate that same rotation.

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If you're doing the skaters at home, this is kind of an advanced version of a

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one-sided

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skater.

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So then the last piece would be taking my normal golf stance and trying to

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recreate that same

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feeling with or without the club.

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So combining this with that good shoulder playing, good arm mechanics is what's

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going

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to help set you up for a really good backswing to set you up for that

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transition and release,

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which are ultimately what's really important during the golf swing.

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So let's take a look at a couple different views.

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So now in the swing from the down the line, what you'll tend to see is that

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knee will stay

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a little bit flexed but because it rotates, it looks like it gets straighter

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than it really

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is.

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So the average loss on tour is going to be about eight degrees, five degrees

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somewhere

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in that range.

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It's not a dramatic straightening of that knee.

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So if I was to rotate kind of like so.

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And then from the face on view, it won't actually hit towards the wall.

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But you'll tend to see that that line between the ankle and the hips stays

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relatively consistent.

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You won't see a ton of shift.

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And if you see even just a little bit of shift from the hip, that's fine.

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You can see I'm still in that straight line.

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The real problem is when you start getting onto the outside of the ankle, since

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the receptors

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for the glutes are more underneath the big toe and along the inside of that

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foot.

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So hopefully that helps if you're struggling with loading the glute, swaying

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early extension

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in the backswing.

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This will give you the proper feeling of loading that hip and that glute.