WEBVTT

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This video is rope swings, and we're going to take a look at how swinging a

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rope can

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help you develop your golf swing.

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So this has become a lot more popular thanks to Rob Holding and Dr. Kwan, but I

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first learned

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about it from a brilliant trainer named Jana Alexander eight years ago or so,

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and I'm going

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to show you some of my favorite ways to use a rope to help shrink the swinging

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mechanism

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in your golf swing.

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So there are a couple different ways that you can use it, but the general

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reason why

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it works is basically if I apply force to a rope with just my hands, there's

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kind of

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a split second because this is so flexible where you'll see I apply force and

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the rope

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just kind of hangs out there.

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So it ends up kind of there's a little jarring transition to it where if I get

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it there and

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then I move my whole body and then as the rope is swinging, then apply my arms.

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I don't feel that same jarring transition.

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So you can do them in your golf posture.

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I'm not a huge fan of doing it with a golf ball there because I want the rope

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actually

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swinging out ahead of the golf ball as opposed to down into it.

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So as opposed to having the maximum radius and all my speed pick up there, I

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actually

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want that speed out in front of the target.

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If I'm making it more similar to the timing that we would use for a golf club.

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So basically what you're going to do is you get up to the top of the swing, let

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the rope

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collect and then you're going to swing down.

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And the first thing you're going to do is you'll want to pull with your body.

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So I usually have my students feel it both ways.

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So go up to the top of the swing and go arms first and then body and you'll be

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like, all

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right, that was a little weird.

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It was kind of peeking back there and just didn't feel very, very smooth.

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And then second, you can exaggerate, start with the body and then swing the

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arms.

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So that's one way to use the rope.

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This is a four foot rope that you can, they sell them at Home Depot and Lowe's.

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You can use it as that swinging coordination to really work on sequencing and

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path.

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If you can do that really well and then you can do it with the golf club and

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you get a

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good kind of similar feeling, so you get that same kind of sequencing and it

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feels like

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it's really extending out there.

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But then you can't do it when the golf ball's there, there's a good chance that

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it's more

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of a club face issue than a true path sequencing issue.

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So what I'm going to show you is some of the things that I learned from Janet

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Alexander.

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So I'll show other ways that you can use this at home.

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And it's really just building a skill of being able to control a rope or

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control a swinging

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motion with your arms while your body is doing something else, because it doesn

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't really

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matter what that something else is, that skill is going to have some good

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transfer to it.

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So I'm going to show you a few of my favorites, but there's probably infinite

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possibilities

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you could come up with with this.

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So first one we're going to do is just the side to side weight shift.

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So you're going to get the rope swinging at kind of a comfortable pace.

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So now my core is worried about stabilizing my shoulder griddle for my arms.

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And now I'm going to challenge my core and my legs to do something while

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keeping a fluid

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swing of the arms.

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So first one I'm going to do is kind of a side to side step, or it could be as

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big as

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a lateral bound.

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But the goal is to have a fluid rotation of the rope.

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If I find that every time I step, it's kind of like I have to stop the rope,

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then it means

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that my core is challenged too much trying to do something with the arms and

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the legs.

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Okay, so we got lateral bound.

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For all of these, if you're going for speed, you want to do about 15 seconds or

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less.

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If you're going for more endurance, I would tend to go up to about a minute.

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So next one we do would be lunges, and you can do them in any different

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direction.

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So again, getting that smooth rotation and then doing either a forward lunge, a

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backward

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lunge, a lateral lunge, any of the different kind of good lunge directions.

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Again, challenging your upper body and your core to stabilize both ends at the

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same time.

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Next one we'll do is squats, and then we'll do one of my favorites and one of

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my students'

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favorites.

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Again, arms swinging the rope overhead.

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And then just kind of comfortably, I didn't like to do this one for speed, but

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just doing

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kind of a comfortable, almost squat pattern really challenges your core to

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stabilize both

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the rib gauge and your pelvis while doing kind of complicated tasks.

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So the last one we're going to do is pure core rotation, we're going to use the

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wall.

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So these walls work pretty well, it's a little challenge at home, most people

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don't have

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kind of a wide enough space, so you may have to do this outside.

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I'm going to show you you can do this doubled up, but for this one in

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particular I really

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like the rope all the way out, so four foot rope.

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So I'm going to get my back just a little bit away from the wall, and I'm going

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to challenge

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myself to use kind of my good golf posture, and I'm going to challenge myself

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to use my

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core to move this rope around.

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So I'm not, my arms are relatively relaxed and just staying in that same

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orientation out

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in front of my body, and I can add a little bit of the weight shift to it.

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So you'll see that this one isn't too challenging in the half zone, but if I

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let the rope all

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the way out, now it takes some really good core acceleration, but in kind of a

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smooth

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fashion.

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If I kind of really quickly change the rope, it messes up my contact on the

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next side.

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So if I do it more with my arms, like I actually hit myself in the side on that

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one, but if

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I do it more fluidly with the core and kind of feeling the weight of the rope,

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I can do

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this one pretty safely.

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So those are some of my favorite core activities, 15 or 60 seconds, depending

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on what you're

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trying to train.

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You can use it to develop sequencing, just setting up to a golf ball, but

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swinging with

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a rope is basically an exaggerated version.

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It transfers a lot of the same skills that we're going to want to use with the

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golf club.

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This is a good one, especially getting into the off season of ways that you can

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just get

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better at swinging an object, start with a four foot rope.