WEBVTT

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I'm going to answer a member question about getting your trail arm in front of

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your body.

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So I had a couple of videos on the shoulders, and this particular question was

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relating

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to external rotation of the shoulder, and basically if you're limited in

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external rotation

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of the shoulder, how is that going to show up as far as the elbow getting in

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front of

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or behind your hip?

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So I'm going to talk through that look.

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So external rotation of the shoulder is typically looked at or tested in a

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couple different

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ways.

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So you can test it up here, which would be basically if you don't move your

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chest and

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you have your elbow at about 90 degrees, how far back behind your spine can you

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rotate

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that arm?

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Now the tour average is somewhere around here, 110 degrees, but I have lots of

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golfers who

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are more straight up and down.

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This is where you start to feel stiff.

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Now I would double check that down here.

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So this is a little bit more relevant for the golf space, which would be if I

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have my arm

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here at the side and I just keep my elbow up against the side and I look at how

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much

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I can rotate it there.

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If you can't move it very much, then we're going to use that as kind of like a

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zero or

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90 degrees, depending on how you're looking at.

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But basically we're going to call that kind of neutral.

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If you can't even get it in line, then I'd say that you're pretty restricted in

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your external

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rotation and you're going to have to make some adaptations.

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Now when it comes to the wipe, you'll see I'm fairly flexible in this external

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rotation,

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so I'm going to have more of a look of that elbow getting almost all the way to

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my belly

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button.

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But the important thing is that it's working across this way, not so much how

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far it goes.

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So let's just investigate, if I was to block this at 90 degrees, kind of like

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this, and

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then I was to rotate my body, now the club would be there when my arm is in

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this position.

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I'm not really stressing how much external rotation I have, it's kind of right

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here.

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Now you can look and you can see that compared to the video, my elbow is a

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little bit past

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my hip because I've kept it more in.

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Second it starts to straighten, it will usually rotate and will tend to have

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this look of

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getting behind, so if I keep that in and I get to here, that didn't take nearly

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my full

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range of external rotation.

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Now what I would have to do is I would have to maintain the extension of the

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wrist.

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So if I actually put my arm in a little bit of internal rotation, just like

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this, so if

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I put my arm in a little bit of internal rotation, but keep extension of the

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wrist, I can still

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get a look at impact that arm in front of my body or in front of the hip.

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Now if I tweet that, if I exaggerate the external rotation position, that will

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look kind of

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more like this.

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So you'll see visually exaggerating the external and internal rotation position

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there doesn't

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have as much of an impact on the look of the elbow in front of the hip as the

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wrist extension

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nor the hip rotation.

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So again, if I have this in a slightly internal rotation position, but a lot of

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wrist extension

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like this, and then I get a lot of pelvis rotation, it would look kind of like

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that.

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And if we, if we slow that down, if we take a look at it, you'll see that the

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elbow is

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close to in line with the hip.

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What most people, what most amateurs kind of struggle with is having more of

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this gapping

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where you'll see a lot of space.

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If it's close to in line and we're talking about some of these little degrees

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here and

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there, yes, at a higher level, it'll have an impact, but usually what we're

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discussing

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is more of this gross pattern where the elbow is getting behind kind of like

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that.

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The bigger issue there is more the wrist and the fact that I'm hitting it all

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with the

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arm.

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So when I hit it mostly with the arms, I don't get my pelvis open and my wrist

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is pretty

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close to neutral it impact instead of still having a little bit of that

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extension or getting

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into that trail arm, working towards that trail arm stop sign movement.

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So if you're, if we're kind of recapping this, unless you are stuck and you can

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't get past

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say here when you're trying to do external rotation, if you're, this is as far

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as you

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can get, then you're even more, it's more important for you to focus on that

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trail wrist

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extension and getting your hips open on the way through.

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If you have normal range of motion or even if you're on the higher end, then

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you won't

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have to exaggerate the wrist quite as much in order to get that look of the

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arms being

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ahead.

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One other thing to factor is when I talk about the hip rotation, one of the

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common reasons

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that a lot of people suffer from getting the elbow in front is because the rib

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cage gets

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in the way because of early extension.

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So if you make sure that you're bent over enough, it's set up, you know, bent

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from the

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hips and that you stay in that posture, that helps create a lot of the space

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for your arms

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to work in front of your body.

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If you do that, you're going to notice that you won't have to stress your

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external rotation

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quite as much as you might be imagining.