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This concept video is troubleshooting the core in transition.

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So many, many good golfers struggle with not using their obliques during the

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transition or during the downswing.

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And I'll show you, as much as I can in this video, how to incorporate that.

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It's definitely a feeling that if you have a hard time using them, you're going

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to have a hard time experiencing.

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So I'll give you kind of a bridge exercise that you can practice at home.

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But a lot of golfers struggle with that, and it shows up in having trouble

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going from more of a spin forward lunge

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to then getting more into kind of a cover and rotate.

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What'll end up happening is you'll go from a spin forward lunge to then a hang

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back side bend.

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So I'll break that down a little bit, but this video is going to be more geared

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towards the elite level golfer

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because we're going to get a little bit into detail as far as how the core

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works and how these two patterns fit together.

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Okay, so the basic pattern that I'm describing here is some golfers will have a

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little bit more of an upper body dominant movement

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where they tend to spin and lunge a little bit towards the target this way.

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For me to do that, what I end up doing is I end up trying to contract the left

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side of my back here,

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almost like I'm doing a back extension or cable chop.

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Now to make that work better, you'll see I'm going to tend to shift a little

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bit more off the ball.

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If I got into this position, I'd be in an awkward place to do that movement.

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What I'd want to do is flatten my shoulder plane, shift way off the ball so

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then I can almost get a running start and really load into that pattern.

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Basically doing this stretches that chain of muscles a little bit more

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exaggeratedly so that I can then load it during transition.

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So golfers will tend to have a little bit more of that pattern, which causes

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them to get a little bit steep,

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and they'll tend to struggle a little bit more with the longer clubs or the

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shorter clubs, but they'll be pretty good mid-iron players.

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Golfers with this pattern I see can get to low single digit, even maybe plus

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one,

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but we'll tend to have one or two blow-up holes, especially with the longer

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clubs.

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So then they know that they need to shallow out in order to get the driver in

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the longer clubs to work better,

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but they still are more back dominant. They're not really using their core.

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So what'll happen is being more back dominant when they go to try to side bend,

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they'll go back dominant side bend kind of like this.

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And now the bottom of the swing gets way behind the golf ball,

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so then they still have a little bit of low lunge in order to move that into a

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playable position.

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But what they'll find is they get kind of diggy contact and the path gets

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really into out so they'll hit either blocks or big over draws.

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Or if they're lunging too much, then that lunge will override the side bend

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from the back and they'll tend to get more pulls and pull hooks.

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Okay, so how do we correct that pattern? The goal or the key is to kind of

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forget golf for a second and just talk about how the body rotates and moves.

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The goal is in transition, I'm going to try to use my body to accelerate the

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grip or accelerate my hands.

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So what I'm going to try to do is I'm going to use my legs to transfer energy

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from the ground to my pelvis,

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and then I'm going to use my obliques to transfer energy from my pelvis to my

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ribcage.

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And then my arms have been lagging behind, now I'm going to use my shoulders to

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transfer speed to my hands.

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And my hands are really just going to serve as fine tuning the face, the path.

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They're not going to provide a whole lot of power.

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They're more kind of sensing and directing that force rather than really

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creating it.

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But the big break there is more how do I get that oblique involved?

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So the oblique pattern by itself, your obliques run oblique, so they go from

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your ribs to your pelvis.

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They actually are one of the few muscle groups that cross the pelvis or cross

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the midline of the body, so they actually connect over here.

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So that means when they activate, they're going to bring these ribs towards

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that hip.

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So it's going to be a pattern kind of like that.

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Now if I incorporate my lower body or my right leg pushing, the sequence will

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be I'm going to push into the ground with that right leg to help me shift.

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Then once I get to here and I start pushing with the left leg, instead of

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really pushing and going into extension,

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I'm going to kind of push and I'm going to direct some of that energy with more

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of that oblique chop.

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Now you can see from down the line, if I do that pattern, I get into that left

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side so that's more the right leg pusher or the lead leg fall.

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And then I'm going to push with this leg as that oblique is crunching across

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kind of like that.

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Now you can see that if I were to get steep with my arms and keep turning with

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the whole left side of my back,

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well that would pull me more on top and I'd get really steep.

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So I have to make sure that I've had this bump first.

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And then when that oblique gets involved, you can see that my arms being

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shallow are going to come from the inside,

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but that oblique pattern is going to keep those arms working off to the left.

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And I promise I give you a way that you can work on this at home.

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What you're going to do is you're going to sit on your tailbone.

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We'll see if we can do this slightly uphill so we got a little challenge.

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So you're going to sit on your tailbone kind of like this.

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You're going to roll, I'll talk you through it first, you're going to lay flat

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on your back.

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And then what you're going to do is you're going to curl your spine up and at

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the same time you're going to rotate.

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So basically you're going to finish so that you're at about a 30 degree angle

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like this and your upper body is turned.

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Now you're going to smoothly blend that turn with the flexion pattern.

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So I'm basically, I'm coming up and across instantly.

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I'm not coming up and then turning.

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To really get that oblique into feel that pattern, I'm going up and across in

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one movement.

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And you'd want to do both sides just for symmetry.

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This isn't, I'm not giving this to you as an exercise so we're going to limit

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it to 10 to 15 reps just more as a coordination pattern.

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But then what you'll feel is okay these ribs are going towards that hip.

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Now when I stand up I can get that same pattern like this.

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You can see if I didn't have any tilt that would bring me a little bit over the

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top.

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So if I add some tilt and some sequencing to it, now that oblique pattern is

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going to bring me down nice and on plane.

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It shows up more with the longer club than the shorter club.

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It will look, there's my little bump and now you can see that oblique pattern

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bringing me slightly into flexion as my body is rotating.

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If you struggle with getting more of a lunge towards the target or then when

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you try to add sidemen it goes more that way.

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It means you're very much backside dominant with your rotation pattern.

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You want to get your obliques involved to work with those back muscles and that

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's how it's going to show up.

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There's a little drill for you to train it.

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If you have any questions leave them at the bottom of this video.

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I'm guessing that this one might spark a little bit of a discussion.

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So putting that oblique into play looks a little bit like that.