Not sure where to start? Ask Mulligan
Tyler Ferrell is the only person in the world named to Golf Digest's list of Best
Young Teachers in
America AND its list of Best Golf Fitness Professionals in America.
Resisted Turtle Shell
In this video, you'll discover a unique method to address early extension patterns, refine your bracing technique, and activate your core. The drill, using a strategically placed exercise ball, guides you through a series of movements that focus on engaging your abs and enhancing your crunch movement. Perfect for golfers looking to improve their posture, tilt, and overall swing mechanics, this drill offers a dynamic approach to building a more powerful and controlled golf game.
In this video, you'll discover a unique method to address early extension patterns, refine your bracing technique, and activate your core. The drill, using a strategically placed exercise ball, guides you through a series of movements that focus on engaging your abs and enhancing your crunch movement. Perfect for golfers looking to improve their posture, tilt, and overall swing mechanics, this drill offers a dynamic approach to building a more powerful and controlled golf game.
Hide
Video Transcript
WEBVTT
1
00:00:00.000 --> 00:00:10.800
This drill is resisted turtle shell. So resisted turtle shell is a way to work
2
00:00:10.800 --> 00:00:10.960
on
3
00:00:10.960 --> 00:00:15.120
your early extension pattern, work on your bracing pattern, but a way to
4
00:00:15.120 --> 00:00:15.640
activate
5
00:00:15.640 --> 00:00:21.600
your abs and connect it to that. Early on I probably focused more on where the
6
00:00:21.600 --> 00:00:27.600
pelvis or the butt was, but as I've kind of evolved as a coach I focus a little
7
00:00:27.600 --> 00:00:31.880
bit more on how the core is moving. I tend to think that the spine movement and
8
00:00:31.880 --> 00:00:37.560
the core movement tends to drive how the lower body is moving more so than the
9
00:00:37.560 --> 00:00:41.920
other way around. They're interrelated but I think that the core kind of drives
10
00:00:41.920 --> 00:00:45.160
some of the key movement. So we're going to focus on the resisted turtle shell
11
00:00:45.160 --> 00:00:45.480
in
12
00:00:45.480 --> 00:00:51.120
order to really engage the abs and feel more of this crunch movement. Now this
13
00:00:51.120 --> 00:00:51.280
is
14
00:00:51.280 --> 00:00:57.040
a hard drill to do at most ranges unless you have a buddy or someone who can
15
00:00:57.040 --> 00:00:57.580
hold
16
00:00:57.580 --> 00:01:01.560
the ball for you, but we're going to take a ball. I actually like the exercise
17
00:01:01.560 --> 00:01:01.860
balls
18
00:01:01.860 --> 00:01:06.240
that are a little bit bigger than this, but I've got this nice kind of you know
19
00:01:06.240 --> 00:01:11.320
it's a little over a foot in diameter so I can have it pressing between me and
20
00:01:11.320 --> 00:01:17.120
the wall. So set up I'm going to place it just slightly to the left of my spine
21
00:01:17.120 --> 00:01:22.080
behind the back or target side. So for a right-handed golfer it'll be to the
22
00:01:22.080 --> 00:01:26.190
left side of your spine. So I've basically got it kind of right about there and
23
00:01:26.190 --> 00:01:27.240
it's
24
00:01:27.240 --> 00:01:33.300
going to be closer to belly button level not all the way down at the pelvis or
25
00:01:33.300 --> 00:01:40.730
at the hips. So first version I'm going to just get into my golf posture and
26
00:01:40.730 --> 00:01:41.160
then
27
00:01:41.160 --> 00:01:46.740
I'm going to try and use my feet to do a little bit of a crunch movement to
28
00:01:46.740 --> 00:01:46.940
kind
29
00:01:46.940 --> 00:01:51.100
of push in the direction of the golf ball or in the direction of the
30
00:01:51.100 --> 00:01:56.380
exercise ball. So I feel like I'm kind of pushing my spine away from where the
31
00:01:56.380 --> 00:02:02.260
golf ball would be. Second version I've got there and if I can I'm going to do
32
00:02:02.260 --> 00:02:10.660
a little 9 to 3 movement where I'm feeling like I'm pushing into that golf
33
00:02:10.660 --> 00:02:15.430
ball. Again feeling like the middle of my body is moving away from the golf
34
00:02:15.430 --> 00:02:15.620
ball
35
00:02:15.620 --> 00:02:22.100
or away from the ground as I'm turning. So up there and turn through and when I
36
00:02:22.100 --> 00:02:26.940
do that I feel a pretty good crunch here on the side and from the down the line
37
00:02:26.940 --> 00:02:31.740
view. You'll see that it helps me stay in my spine angle it helps me keep my
38
00:02:31.740 --> 00:02:39.140
pelvis position or my early extension. If I was to early extend I would come
39
00:02:39.140 --> 00:02:45.180
off the wall and if I was to spin very flat I wouldn't be able to get down to
40
00:02:45.180 --> 00:02:48.780
the ground. So it helps with my tilt as well as with my early extension
41
00:02:48.780 --> 00:02:54.660
spacing. Now when I'm working with a student I will physically hold it there
42
00:02:54.660 --> 00:02:59.340
kind of duck and you can actually hit some shots that way and get a feel of
43
00:02:59.340 --> 00:03:03.540
pushing against it. It's a little bit trickier if you're totally on your own.
44
00:03:03.540 --> 00:03:10.100
For example I've got this little space at the corner of my building but you can
45
00:03:10.100 --> 00:03:16.740
see I would be very limited in my backswing. So I could only really do some
46
00:03:16.740 --> 00:03:22.620
little half shots. We'll see how one would feel here where basically my goal is
47
00:03:22.620 --> 00:03:23.300
to
48
00:03:23.300 --> 00:03:27.940
not drop the ball and to feel like I'm pushing a little bit into it as I'm
49
00:03:27.940 --> 00:03:32.490
turning through. So I can really only do the 9-3s but it gives me a good kind
50
00:03:32.490 --> 00:03:32.580
of
51
00:03:32.580 --> 00:03:38.100
like crunch feel or a higher level of activation of my abs by applying some
52
00:03:38.100 --> 00:03:42.460
resistance. I like it better than a band pulling me down. The band works really
53
00:03:42.460 --> 00:03:45.940
well but you can't swing with it. So this is a way that you can get some swings
54
00:03:45.940 --> 00:03:49.020
get some gram contact while training your turtle shell.
1
00:00:00.000 --> 00:00:10.800
This drill is resisted turtle shell. So resisted turtle shell is a way to work
2
00:00:10.800 --> 00:00:10.960
on
3
00:00:10.960 --> 00:00:15.120
your early extension pattern, work on your bracing pattern, but a way to
4
00:00:15.120 --> 00:00:15.640
activate
5
00:00:15.640 --> 00:00:21.600
your abs and connect it to that. Early on I probably focused more on where the
6
00:00:21.600 --> 00:00:27.600
pelvis or the butt was, but as I've kind of evolved as a coach I focus a little
7
00:00:27.600 --> 00:00:31.880
bit more on how the core is moving. I tend to think that the spine movement and
8
00:00:31.880 --> 00:00:37.560
the core movement tends to drive how the lower body is moving more so than the
9
00:00:37.560 --> 00:00:41.920
other way around. They're interrelated but I think that the core kind of drives
10
00:00:41.920 --> 00:00:45.160
some of the key movement. So we're going to focus on the resisted turtle shell
11
00:00:45.160 --> 00:00:45.480
in
12
00:00:45.480 --> 00:00:51.120
order to really engage the abs and feel more of this crunch movement. Now this
13
00:00:51.120 --> 00:00:51.280
is
14
00:00:51.280 --> 00:00:57.040
a hard drill to do at most ranges unless you have a buddy or someone who can
15
00:00:57.040 --> 00:00:57.580
hold
16
00:00:57.580 --> 00:01:01.560
the ball for you, but we're going to take a ball. I actually like the exercise
17
00:01:01.560 --> 00:01:01.860
balls
18
00:01:01.860 --> 00:01:06.240
that are a little bit bigger than this, but I've got this nice kind of you know
19
00:01:06.240 --> 00:01:11.320
it's a little over a foot in diameter so I can have it pressing between me and
20
00:01:11.320 --> 00:01:17.120
the wall. So set up I'm going to place it just slightly to the left of my spine
21
00:01:17.120 --> 00:01:22.080
behind the back or target side. So for a right-handed golfer it'll be to the
22
00:01:22.080 --> 00:01:26.190
left side of your spine. So I've basically got it kind of right about there and
23
00:01:26.190 --> 00:01:27.240
it's
24
00:01:27.240 --> 00:01:33.300
going to be closer to belly button level not all the way down at the pelvis or
25
00:01:33.300 --> 00:01:40.730
at the hips. So first version I'm going to just get into my golf posture and
26
00:01:40.730 --> 00:01:41.160
then
27
00:01:41.160 --> 00:01:46.740
I'm going to try and use my feet to do a little bit of a crunch movement to
28
00:01:46.740 --> 00:01:46.940
kind
29
00:01:46.940 --> 00:01:51.100
of push in the direction of the golf ball or in the direction of the
30
00:01:51.100 --> 00:01:56.380
exercise ball. So I feel like I'm kind of pushing my spine away from where the
31
00:01:56.380 --> 00:02:02.260
golf ball would be. Second version I've got there and if I can I'm going to do
32
00:02:02.260 --> 00:02:10.660
a little 9 to 3 movement where I'm feeling like I'm pushing into that golf
33
00:02:10.660 --> 00:02:15.430
ball. Again feeling like the middle of my body is moving away from the golf
34
00:02:15.430 --> 00:02:15.620
ball
35
00:02:15.620 --> 00:02:22.100
or away from the ground as I'm turning. So up there and turn through and when I
36
00:02:22.100 --> 00:02:26.940
do that I feel a pretty good crunch here on the side and from the down the line
37
00:02:26.940 --> 00:02:31.740
view. You'll see that it helps me stay in my spine angle it helps me keep my
38
00:02:31.740 --> 00:02:39.140
pelvis position or my early extension. If I was to early extend I would come
39
00:02:39.140 --> 00:02:45.180
off the wall and if I was to spin very flat I wouldn't be able to get down to
40
00:02:45.180 --> 00:02:48.780
the ground. So it helps with my tilt as well as with my early extension
41
00:02:48.780 --> 00:02:54.660
spacing. Now when I'm working with a student I will physically hold it there
42
00:02:54.660 --> 00:02:59.340
kind of duck and you can actually hit some shots that way and get a feel of
43
00:02:59.340 --> 00:03:03.540
pushing against it. It's a little bit trickier if you're totally on your own.
44
00:03:03.540 --> 00:03:10.100
For example I've got this little space at the corner of my building but you can
45
00:03:10.100 --> 00:03:16.740
see I would be very limited in my backswing. So I could only really do some
46
00:03:16.740 --> 00:03:22.620
little half shots. We'll see how one would feel here where basically my goal is
47
00:03:22.620 --> 00:03:23.300
to
48
00:03:23.300 --> 00:03:27.940
not drop the ball and to feel like I'm pushing a little bit into it as I'm
49
00:03:27.940 --> 00:03:32.490
turning through. So I can really only do the 9-3s but it gives me a good kind
50
00:03:32.490 --> 00:03:32.580
of
51
00:03:32.580 --> 00:03:38.100
like crunch feel or a higher level of activation of my abs by applying some
52
00:03:38.100 --> 00:03:42.460
resistance. I like it better than a band pulling me down. The band works really
53
00:03:42.460 --> 00:03:45.940
well but you can't swing with it. So this is a way that you can get some swings
54
00:03:45.940 --> 00:03:49.020
get some gram contact while training your turtle shell.
Have questions?
Ask Mulligan for help
Tyler Ferrell is the only person in the world named to Golf Digest's list of
Best Young Teachers in America AND its list of Best Golf Fitness Professionals in America.
Resisted Turtle Shell
In this video, you'll discover a unique method to address early extension patterns, refine your bracing technique, and activate your core. The drill, using a strategically placed exercise ball, guides you through a series of movements that focus on engaging your abs and enhancing your crunch movement. Perfect for golfers looking to improve their posture, tilt, and overall swing mechanics, this drill offers a dynamic approach to building a more powerful and controlled golf game.
In this video, you'll discover a unique method to address early extension patterns, refine your bracing technique, and activate your core. The drill, using a strategically placed exercise ball, guides you through a series of movements that focus on engaging your abs and enhancing your crunch movement. Perfect for golfers looking to improve their posture, tilt, and overall swing mechanics, this drill offers a dynamic approach to building a more powerful and controlled golf game.
Hide
Video Transcript
WEBVTT
1
00:00:00.000 --> 00:00:10.800
This drill is resisted turtle shell. So resisted turtle shell is a way to work
2
00:00:10.800 --> 00:00:10.960
on
3
00:00:10.960 --> 00:00:15.120
your early extension pattern, work on your bracing pattern, but a way to
4
00:00:15.120 --> 00:00:15.640
activate
5
00:00:15.640 --> 00:00:21.600
your abs and connect it to that. Early on I probably focused more on where the
6
00:00:21.600 --> 00:00:27.600
pelvis or the butt was, but as I've kind of evolved as a coach I focus a little
7
00:00:27.600 --> 00:00:31.880
bit more on how the core is moving. I tend to think that the spine movement and
8
00:00:31.880 --> 00:00:37.560
the core movement tends to drive how the lower body is moving more so than the
9
00:00:37.560 --> 00:00:41.920
other way around. They're interrelated but I think that the core kind of drives
10
00:00:41.920 --> 00:00:45.160
some of the key movement. So we're going to focus on the resisted turtle shell
11
00:00:45.160 --> 00:00:45.480
in
12
00:00:45.480 --> 00:00:51.120
order to really engage the abs and feel more of this crunch movement. Now this
13
00:00:51.120 --> 00:00:51.280
is
14
00:00:51.280 --> 00:00:57.040
a hard drill to do at most ranges unless you have a buddy or someone who can
15
00:00:57.040 --> 00:00:57.580
hold
16
00:00:57.580 --> 00:01:01.560
the ball for you, but we're going to take a ball. I actually like the exercise
17
00:01:01.560 --> 00:01:01.860
balls
18
00:01:01.860 --> 00:01:06.240
that are a little bit bigger than this, but I've got this nice kind of you know
19
00:01:06.240 --> 00:01:11.320
it's a little over a foot in diameter so I can have it pressing between me and
20
00:01:11.320 --> 00:01:17.120
the wall. So set up I'm going to place it just slightly to the left of my spine
21
00:01:17.120 --> 00:01:22.080
behind the back or target side. So for a right-handed golfer it'll be to the
22
00:01:22.080 --> 00:01:26.190
left side of your spine. So I've basically got it kind of right about there and
23
00:01:26.190 --> 00:01:27.240
it's
24
00:01:27.240 --> 00:01:33.300
going to be closer to belly button level not all the way down at the pelvis or
25
00:01:33.300 --> 00:01:40.730
at the hips. So first version I'm going to just get into my golf posture and
26
00:01:40.730 --> 00:01:41.160
then
27
00:01:41.160 --> 00:01:46.740
I'm going to try and use my feet to do a little bit of a crunch movement to
28
00:01:46.740 --> 00:01:46.940
kind
29
00:01:46.940 --> 00:01:51.100
of push in the direction of the golf ball or in the direction of the
30
00:01:51.100 --> 00:01:56.380
exercise ball. So I feel like I'm kind of pushing my spine away from where the
31
00:01:56.380 --> 00:02:02.260
golf ball would be. Second version I've got there and if I can I'm going to do
32
00:02:02.260 --> 00:02:10.660
a little 9 to 3 movement where I'm feeling like I'm pushing into that golf
33
00:02:10.660 --> 00:02:15.430
ball. Again feeling like the middle of my body is moving away from the golf
34
00:02:15.430 --> 00:02:15.620
ball
35
00:02:15.620 --> 00:02:22.100
or away from the ground as I'm turning. So up there and turn through and when I
36
00:02:22.100 --> 00:02:26.940
do that I feel a pretty good crunch here on the side and from the down the line
37
00:02:26.940 --> 00:02:31.740
view. You'll see that it helps me stay in my spine angle it helps me keep my
38
00:02:31.740 --> 00:02:39.140
pelvis position or my early extension. If I was to early extend I would come
39
00:02:39.140 --> 00:02:45.180
off the wall and if I was to spin very flat I wouldn't be able to get down to
40
00:02:45.180 --> 00:02:48.780
the ground. So it helps with my tilt as well as with my early extension
41
00:02:48.780 --> 00:02:54.660
spacing. Now when I'm working with a student I will physically hold it there
42
00:02:54.660 --> 00:02:59.340
kind of duck and you can actually hit some shots that way and get a feel of
43
00:02:59.340 --> 00:03:03.540
pushing against it. It's a little bit trickier if you're totally on your own.
44
00:03:03.540 --> 00:03:10.100
For example I've got this little space at the corner of my building but you can
45
00:03:10.100 --> 00:03:16.740
see I would be very limited in my backswing. So I could only really do some
46
00:03:16.740 --> 00:03:22.620
little half shots. We'll see how one would feel here where basically my goal is
47
00:03:22.620 --> 00:03:23.300
to
48
00:03:23.300 --> 00:03:27.940
not drop the ball and to feel like I'm pushing a little bit into it as I'm
49
00:03:27.940 --> 00:03:32.490
turning through. So I can really only do the 9-3s but it gives me a good kind
50
00:03:32.490 --> 00:03:32.580
of
51
00:03:32.580 --> 00:03:38.100
like crunch feel or a higher level of activation of my abs by applying some
52
00:03:38.100 --> 00:03:42.460
resistance. I like it better than a band pulling me down. The band works really
53
00:03:42.460 --> 00:03:45.940
well but you can't swing with it. So this is a way that you can get some swings
54
00:03:45.940 --> 00:03:49.020
get some gram contact while training your turtle shell.
1
00:00:00.000 --> 00:00:10.800
This drill is resisted turtle shell. So resisted turtle shell is a way to work
2
00:00:10.800 --> 00:00:10.960
on
3
00:00:10.960 --> 00:00:15.120
your early extension pattern, work on your bracing pattern, but a way to
4
00:00:15.120 --> 00:00:15.640
activate
5
00:00:15.640 --> 00:00:21.600
your abs and connect it to that. Early on I probably focused more on where the
6
00:00:21.600 --> 00:00:27.600
pelvis or the butt was, but as I've kind of evolved as a coach I focus a little
7
00:00:27.600 --> 00:00:31.880
bit more on how the core is moving. I tend to think that the spine movement and
8
00:00:31.880 --> 00:00:37.560
the core movement tends to drive how the lower body is moving more so than the
9
00:00:37.560 --> 00:00:41.920
other way around. They're interrelated but I think that the core kind of drives
10
00:00:41.920 --> 00:00:45.160
some of the key movement. So we're going to focus on the resisted turtle shell
11
00:00:45.160 --> 00:00:45.480
in
12
00:00:45.480 --> 00:00:51.120
order to really engage the abs and feel more of this crunch movement. Now this
13
00:00:51.120 --> 00:00:51.280
is
14
00:00:51.280 --> 00:00:57.040
a hard drill to do at most ranges unless you have a buddy or someone who can
15
00:00:57.040 --> 00:00:57.580
hold
16
00:00:57.580 --> 00:01:01.560
the ball for you, but we're going to take a ball. I actually like the exercise
17
00:01:01.560 --> 00:01:01.860
balls
18
00:01:01.860 --> 00:01:06.240
that are a little bit bigger than this, but I've got this nice kind of you know
19
00:01:06.240 --> 00:01:11.320
it's a little over a foot in diameter so I can have it pressing between me and
20
00:01:11.320 --> 00:01:17.120
the wall. So set up I'm going to place it just slightly to the left of my spine
21
00:01:17.120 --> 00:01:22.080
behind the back or target side. So for a right-handed golfer it'll be to the
22
00:01:22.080 --> 00:01:26.190
left side of your spine. So I've basically got it kind of right about there and
23
00:01:26.190 --> 00:01:27.240
it's
24
00:01:27.240 --> 00:01:33.300
going to be closer to belly button level not all the way down at the pelvis or
25
00:01:33.300 --> 00:01:40.730
at the hips. So first version I'm going to just get into my golf posture and
26
00:01:40.730 --> 00:01:41.160
then
27
00:01:41.160 --> 00:01:46.740
I'm going to try and use my feet to do a little bit of a crunch movement to
28
00:01:46.740 --> 00:01:46.940
kind
29
00:01:46.940 --> 00:01:51.100
of push in the direction of the golf ball or in the direction of the
30
00:01:51.100 --> 00:01:56.380
exercise ball. So I feel like I'm kind of pushing my spine away from where the
31
00:01:56.380 --> 00:02:02.260
golf ball would be. Second version I've got there and if I can I'm going to do
32
00:02:02.260 --> 00:02:10.660
a little 9 to 3 movement where I'm feeling like I'm pushing into that golf
33
00:02:10.660 --> 00:02:15.430
ball. Again feeling like the middle of my body is moving away from the golf
34
00:02:15.430 --> 00:02:15.620
ball
35
00:02:15.620 --> 00:02:22.100
or away from the ground as I'm turning. So up there and turn through and when I
36
00:02:22.100 --> 00:02:26.940
do that I feel a pretty good crunch here on the side and from the down the line
37
00:02:26.940 --> 00:02:31.740
view. You'll see that it helps me stay in my spine angle it helps me keep my
38
00:02:31.740 --> 00:02:39.140
pelvis position or my early extension. If I was to early extend I would come
39
00:02:39.140 --> 00:02:45.180
off the wall and if I was to spin very flat I wouldn't be able to get down to
40
00:02:45.180 --> 00:02:48.780
the ground. So it helps with my tilt as well as with my early extension
41
00:02:48.780 --> 00:02:54.660
spacing. Now when I'm working with a student I will physically hold it there
42
00:02:54.660 --> 00:02:59.340
kind of duck and you can actually hit some shots that way and get a feel of
43
00:02:59.340 --> 00:03:03.540
pushing against it. It's a little bit trickier if you're totally on your own.
44
00:03:03.540 --> 00:03:10.100
For example I've got this little space at the corner of my building but you can
45
00:03:10.100 --> 00:03:16.740
see I would be very limited in my backswing. So I could only really do some
46
00:03:16.740 --> 00:03:22.620
little half shots. We'll see how one would feel here where basically my goal is
47
00:03:22.620 --> 00:03:23.300
to
48
00:03:23.300 --> 00:03:27.940
not drop the ball and to feel like I'm pushing a little bit into it as I'm
49
00:03:27.940 --> 00:03:32.490
turning through. So I can really only do the 9-3s but it gives me a good kind
50
00:03:32.490 --> 00:03:32.580
of
51
00:03:32.580 --> 00:03:38.100
like crunch feel or a higher level of activation of my abs by applying some
52
00:03:38.100 --> 00:03:42.460
resistance. I like it better than a band pulling me down. The band works really
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00:03:42.460 --> 00:03:45.940
well but you can't swing with it. So this is a way that you can get some swings
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00:03:45.940 --> 00:03:49.020
get some gram contact while training your turtle shell.
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