WEBVTT

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This drill is the pivot dance. So the pivot dance is a homework drill that I've

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been giving

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a bunch of students to kind of feel what it's like to use your core and your

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shoulders

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and kind of connect everything that's going on. So it can help you break your

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habits of

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a number of different transition power sources. Either pulling down with your

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arms or kind

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of spinning too much with the shoulders, not getting enough lower body involved

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. The pivot

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dance is a good little rhythmic drill you can do to feel how the shoulders and

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the core

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kind of integrate. So to do it, you're not going to need a club. And we're

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going to do

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a basic version, which is not 100% correct. And then we'll do an advanced

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version after

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that. So for the basic version, first we're going to get a little awareness of

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our shoulders.

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So we're just going to rotate our whole arm so that we can feel a little bit of

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tension

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build in our shoulders when we go like this. So we're going into external

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rotation almost

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like turning two door knobs away from each other. Now at the same time that we

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do that,

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we're going to try and keep our shoulders square to the camera or to the mirror

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if you're looking

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at yourself at home. And at the same time, we're going to try and rotate our

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lower body

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or our core towards the target. So it's going to look kind of like this where

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the shoulders

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are rotating and the core is getting to the point where you get a big stretch

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up along

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this side and you'll feel kind of a contraction in your abs on this side. So

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this is the basic

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version for feeling what's going on in the core. Next we're going to do that in

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the golf

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posture. So we're going to do the same thing and you'll see from the down the

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line, one

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of the big goals here is to get the shoulders to stay parallel and not move. So

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I want to

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avoid creating the rotation by pulling with my body. Instead, I'm getting the

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rotation

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more in my trunk and my core. So that's the beginning version. That's usually

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where I

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start people. But if you have a higher level of awareness, we're going to add

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the shoulder

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blades and even the wrist. So let's start with adding the shoulder blades. So

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now we're

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going to elevate and we're going to get a little bit more awareness of what's

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going

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on with the shoulder blades. So first one we're going to do is just a little

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protraction

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retraction. Just going back and forth like this. And we're going to do that at

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a couple

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different heights. So up at about forehead level and then down at about belly

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button

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level. Now we're going to do the same thing but we're going to stagger them. So

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we're

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going to do one high, one low. You'll notice I did the right arm first because

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I want to

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end with the more useful one for us which would be this one here. For a right

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hand

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golfer, the one that I really want is the left arm up and the right arm down.

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Now you'll

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notice when I'm doing those motions that my spine isn't really moving a whole

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lot. So

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that'll be key when we do this next part of this shoulder blade awareness where

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I'm going

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to pull back on the right side and reach forward with the left side or retract

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the right side

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and protract the left side while I'm in this staggered stance here or staggered

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arm position

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kind of like this. Okay, so that's now the shoulder blade movement that we're

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going to

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add to that first version that we were doing with the lower body. And instead

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of rotating

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this arm this way, the lead arm, we're going to rotate the lead arm in the same

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direction

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as the trail arm. So that makes it a little bit harder to stabilize with the

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shoulder.

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So it's a little bit trickier for the core but it's more accurate in what's

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actually

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happening with the shoulders. So we've got the stagger kind of like this and

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now we're

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going to rotate this side, the trail arm retracted, the lead side protracted

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and they both rotated

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to the right. So here we go. So this is the more advanced version of the pivot

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dance.

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And if I did this a number of times, I'll really feel kind of this contraction

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all down

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this whole right side, kind of inside the shoulder blade and through the obl

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iques and

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I'll feel a stretch all the way through from the shoulder down to the hip

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depending on

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how far I rotate. Now we're going to try doing it in our golf posture. This is

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where it gets

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a little bit more advanced. So split, split arms, left arm up, right arm down,

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rotate,

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just kind of like this. And this now becomes what we're going to feel right

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there through

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transition and of that movement there. And you can see the rhythm of the lower

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body rotating

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as the arms are doing their thing, rotating almost the opposite direction. That

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's building

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up a bunch of slack or sorry, a bunch of tension that I can then release down

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during the bottom

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of the swing. It combines a bunch of feelings like rotating my lower body,

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leaving my arms

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behind, keeping my back to the target or don't spin the shoulders, getting that

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trail arm

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wipe in front, keeping that lead arm high. This combines a bunch of the really

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useful

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kind of feelings that you might have into one rhythmic movement that then we're

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going

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to try to apply when we pick up a club. So let's just see if we can build a

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little bit

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more awareness of that movement in a little 10 to 2. So I'm going to try and

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feel this

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movement here. And now we're going to go up to the top and we're going to feel

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that movement

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smoothly as I'm starting down. It'll feel maybe the right arm is more in, the

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left arm

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is more out, the left shoulder is more forward, the hips are more open. We got

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a lot of different

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feels we can play around with, but one drill to keep dialing in those feels. So

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if you're

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working on your pivot and you're sequencing, I highly recommend you add the

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pivot dance

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to your list of homework drills.