WEBVTT

1
00:00:00.000 --> 00:00:08.040
This drill is fill out the turtle shell.

2
00:00:08.040 --> 00:00:13.320
So this is a drill to help get your core active or get your abs active on the

3
00:00:13.320 --> 00:00:14.140
downswing, but

4
00:00:14.140 --> 00:00:16.240
more from a visual standpoint.

5
00:00:16.240 --> 00:00:21.520
So I use a lot of activation exercises to kind of feel the abs working instead

6
00:00:21.520 --> 00:00:21.760
of the

7
00:00:21.760 --> 00:00:22.760
back.

8
00:00:22.760 --> 00:00:25.080
This is more of a visual.

9
00:00:25.080 --> 00:00:29.420
So basically the visual we're going to try to create is a little bit more of a

10
00:00:29.420 --> 00:00:29.960
rounded

11
00:00:29.960 --> 00:00:34.690
back where I'm going to feel like I take my belly button and I'm going to push

12
00:00:34.690 --> 00:00:35.240
it to the

13
00:00:35.240 --> 00:00:38.360
back of a turtle shell.

14
00:00:38.360 --> 00:00:42.090
So if we imagine that my head and my tailbone or kind of the sides of the

15
00:00:42.090 --> 00:00:42.960
turtle shell,

16
00:00:42.960 --> 00:00:49.040
I'm going to try to round my back from my lower abs to fill out that turtle

17
00:00:49.040 --> 00:00:49.680
shell.

18
00:00:49.680 --> 00:00:54.900
That's similar to what we want the abs to feel like they're doing during that

19
00:00:54.900 --> 00:00:55.560
transition

20
00:00:55.560 --> 00:00:58.320
phase, which gets us more down like this.

21
00:00:58.320 --> 00:01:02.730
A lot of amateur golfers struggle with early extension in either a stall

22
00:01:02.730 --> 00:01:03.760
pattern down at

23
00:01:03.760 --> 00:01:06.600
the bottom or too much axis tilt.

24
00:01:06.600 --> 00:01:11.740
They'll tend to use more of the back muscles, almost like I was doing a back

25
00:01:11.740 --> 00:01:11.960
extension kind

26
00:01:11.960 --> 00:01:13.400
of like this movement.

27
00:01:13.400 --> 00:01:18.770
So there I feel more some of my back muscles, my erector group, and that tends

28
00:01:18.770 --> 00:01:19.960
to pull me

29
00:01:19.960 --> 00:01:20.960
this way.

30
00:01:20.960 --> 00:01:26.800
If I feel more of those lower abs, then that tends to pull me forward.

31
00:01:26.800 --> 00:01:30.660
So the first level of activation that we're going to try is we're going to put

32
00:01:30.660 --> 00:01:31.280
our hands

33
00:01:31.280 --> 00:01:32.840
on the grip just like this.

34
00:01:32.840 --> 00:01:36.890
And now we're going to feel like we're going to pelvic tilt and we're going to

35
00:01:36.890 --> 00:01:37.440
push our

36
00:01:37.440 --> 00:01:43.670
belly button or the L3 vertebra back away from the golf ball, kind of like this

37
00:01:43.670 --> 00:01:44.080
.

38
00:01:44.080 --> 00:01:48.480
Now what you'll notice is as I do this, my weight naturally moves towards my

39
00:01:48.480 --> 00:01:49.080
heels.

40
00:01:49.080 --> 00:01:52.750
So one sign that you may have that you're using more of your back is if you

41
00:01:52.750 --> 00:01:53.560
excessively

42
00:01:53.560 --> 00:01:55.280
move in towards your toes.

43
00:01:55.280 --> 00:02:00.820
If I go this way, by using the back, you'll see that I drift in towards my toes

44
00:02:00.820 --> 00:02:01.400
as I'm

45
00:02:01.400 --> 00:02:03.360
doing that movement.

46
00:02:03.360 --> 00:02:09.440
So now once I've got a feeling or a good visual, I'm going to try and do a few

47
00:02:09.440 --> 00:02:09.880
nine

48
00:02:09.880 --> 00:02:16.560
to threes, kind of feeling that turtle shell or rounding position.

49
00:02:16.560 --> 00:02:21.990
Now oftentimes golfers hate the look of this rounded posture when they're

50
00:02:21.990 --> 00:02:22.920
looking at the

51
00:02:22.920 --> 00:02:24.560
down the line camera view.

52
00:02:24.560 --> 00:02:28.720
But the only reason it looks more rounded than say, some tour pros is because

53
00:02:28.720 --> 00:02:29.520
most amateurs

54
00:02:29.520 --> 00:02:31.640
haven't rotated at the same time.

55
00:02:31.640 --> 00:02:35.920
So if I've rounded my back because I've used my abs and I've rotated, you'll

56
00:02:35.920 --> 00:02:36.600
have that

57
00:02:36.600 --> 00:02:41.760
good kind of smooth curve look from the down the line camera.

58
00:02:41.760 --> 00:02:47.000
So let's do, let's work through a couple of progressions.

59
00:02:47.000 --> 00:02:49.640
We're going to try the nine to three first.

60
00:02:49.640 --> 00:02:53.090
So we're going to bring it back and then we're going to feel just a little bit

61
00:02:53.090 --> 00:02:54.280
of this lower

62
00:02:54.280 --> 00:02:55.280
ab crunch.

63
00:02:55.280 --> 00:02:59.030
And I stress lower abs because I want you to feel all the movement is taking

64
00:02:59.030 --> 00:03:00.440
place below

65
00:03:00.440 --> 00:03:01.440
your belly button.

66
00:03:01.440 --> 00:03:04.920
I don't want to be doing this with my upper body and I don't want to be trying

67
00:03:04.920 --> 00:03:05.560
to pelvic

68
00:03:05.560 --> 00:03:07.760
tilt like this by moving my knees.

69
00:03:07.760 --> 00:03:10.400
This is more of an ab and a core exercise.

70
00:03:10.400 --> 00:03:15.920
So now I'm going to bring it back to about belly button height, waist height.

71
00:03:15.920 --> 00:03:20.560
And then as I start down, I'm going to feel like I do this little crunch.

72
00:03:20.560 --> 00:03:25.160
When I do that, I'm going to feel more of an activation in the oblique.

73
00:03:25.160 --> 00:03:29.710
But if you're, if you don't feel a whole lot, what you'll see from the down the

74
00:03:29.710 --> 00:03:30.160
line or

75
00:03:30.160 --> 00:03:34.570
if you're using a mirror is you'll see your body stay more in the posture as

76
00:03:34.570 --> 00:03:35.320
opposed to

77
00:03:35.320 --> 00:03:40.920
the lower back staying flat and moving in towards the golf ball like this.

78
00:03:40.920 --> 00:03:44.990
The other good thing about the abs is if you're doing this oblique crunch that

79
00:03:44.990 --> 00:03:47.160
tends to encourage

80
00:03:47.160 --> 00:03:51.240
this diagonal movement of the shoulder called torsion or a diagonal movement of

81
00:03:51.240 --> 00:03:52.000
the ribs.

82
00:03:52.000 --> 00:03:58.960
And that by itself is what keeps the upper body moving down through impact.

83
00:03:58.960 --> 00:04:05.190
Now at some point, you are going to come out of this positive torsion, you're

84
00:04:05.190 --> 00:04:05.840
going to

85
00:04:05.840 --> 00:04:09.730
come out of this little turtle shell move and you are going to go into more of

86
00:04:09.730 --> 00:04:10.080
this

87
00:04:10.080 --> 00:04:14.320
bracing movement where your upper body is going to be going into extension.

88
00:04:14.320 --> 00:04:18.250
If you are one of the ones who goes into early extension, what I want you to do

89
00:04:18.250 --> 00:04:18.640
is you're

90
00:04:18.640 --> 00:04:22.890
going to feel that you're keeping this rounded position but you're going to

91
00:04:22.890 --> 00:04:23.720
monitor that

92
00:04:23.720 --> 00:04:26.280
your head stays back behind the golf ball.

93
00:04:26.280 --> 00:04:30.180
Because if you kept crunching as you kept turning, even if you had side bend,

94
00:04:30.180 --> 00:04:31.000
you could see that

95
00:04:31.000 --> 00:04:33.400
your upper body would finish way forward.

96
00:04:33.400 --> 00:04:39.480
So your, your checkpoint or the way you're going to monitor this is if your

97
00:04:39.480 --> 00:04:40.320
upper body

98
00:04:40.320 --> 00:04:44.660
stays kind of centered, then you're finishing with enough extension and if you

99
00:04:44.660 --> 00:04:45.400
're looking

100
00:04:45.400 --> 00:04:49.060
from the down the line, if you see a little bit of rounding there as you're

101
00:04:49.060 --> 00:04:49.600
starting

102
00:04:49.600 --> 00:04:55.320
down on these nine to threes, then you're doing enough of that lower ab crunch.

103
00:04:55.320 --> 00:04:59.550
So one way that I will, if you're struggling with that, really struggling with

104
00:04:59.550 --> 00:05:00.120
it, and

105
00:05:00.120 --> 00:05:06.880
this simple activation didn't work, then I'll take a band like I have behind me

106
00:05:06.880 --> 00:05:07.400
and I'll

107
00:05:07.400 --> 00:05:12.620
put it in a position where I'm, I'm pulling at about a 45 degree angle, kind of

108
00:05:12.620 --> 00:05:13.040
like this.

109
00:05:13.040 --> 00:05:15.080
I'm going to grab it with the outside hand.

110
00:05:15.080 --> 00:05:20.300
And now what I'm going to do is I'm going to do that lower ab crunch as my arms

111
00:05:20.300 --> 00:05:20.800
extend.

112
00:05:20.800 --> 00:05:24.910
So this lower ab crunch as my arms extend, this is where I'm really feeling

113
00:05:24.910 --> 00:05:25.680
that turtle

114
00:05:25.680 --> 00:05:28.720
shell, but I'm also feeling the arm extension.

115
00:05:28.720 --> 00:05:32.770
And if I add a little bit of rotation, so I'm doing this kind of out ahead of

116
00:05:32.770 --> 00:05:33.360
the golf

117
00:05:33.360 --> 00:05:36.800
ball or at about a 30 degree angle, kind of out like that.

118
00:05:36.800 --> 00:05:41.560
I'll really feel this oblique contract.

119
00:05:41.560 --> 00:05:44.160
So it feels like a good strong movement there.

120
00:05:44.160 --> 00:05:47.370
If I was doing this as an exercise, then I would do the opposite side for

121
00:05:47.370 --> 00:05:48.080
symmetry.

122
00:05:48.080 --> 00:05:52.640
But if I'm doing this just as a little, you know, five to 10 rep activation,

123
00:05:52.640 --> 00:05:53.320
you can do

124
00:05:53.320 --> 00:05:54.960
it just on the golf side.

125
00:05:54.960 --> 00:05:59.340
So now I have a feeling that I want to explore and I want to exaggerate where I

126
00:05:59.340 --> 00:06:00.080
'm feeling

127
00:06:00.080 --> 00:06:02.520
this oblique as those arms extend.

128
00:06:02.520 --> 00:06:07.740
So now I'm going to really de-emphasize the rotation because right now I might

129
00:06:07.740 --> 00:06:08.480
be worried

130
00:06:08.480 --> 00:06:10.080
I'm going to rotate with my back.

131
00:06:10.080 --> 00:06:15.650
I'm going to emphasize more this turtle shell feel by rounding the back and I'm

132
00:06:15.650 --> 00:06:16.280
going to

133
00:06:16.280 --> 00:06:21.560
emphasize the arms extending away from my body.

134
00:06:21.560 --> 00:06:25.970
And when I look at it on video, I'm probably going to see that I still rotated

135
00:06:25.970 --> 00:06:26.520
just by

136
00:06:26.520 --> 00:06:29.160
moving the weight of the club through.

137
00:06:29.160 --> 00:06:35.430
So this can help clean up a bunch of things related to stalling down at the

138
00:06:35.430 --> 00:06:36.320
bottom or

139
00:06:36.320 --> 00:06:38.840
early extension.

140
00:06:38.840 --> 00:06:44.230
This can be a really helpful pattern for getting the legs and the upper body to

141
00:06:44.230 --> 00:06:45.040
work together.

142
00:06:45.040 --> 00:06:52.690
In fact, one of the more common responses I get is when you do this, it feels

143
00:06:52.690 --> 00:06:53.560
like everything

144
00:06:53.560 --> 00:07:00.340
is more like a one unified movement as opposed to a one two if I have too much

145
00:07:00.340 --> 00:07:01.440
back going

146
00:07:01.440 --> 00:07:02.440
on.

147
00:07:02.440 --> 00:07:07.000
So then we're going to work through doing bigger swings, so 10 to 2 and up to

148
00:07:07.000 --> 00:07:08.120
full swing.

149
00:07:08.120 --> 00:07:10.640
Okay, so let's look at a little demo here.

150
00:07:10.640 --> 00:07:14.360
So we'll do, I'm starting in my decent posture.

151
00:07:14.360 --> 00:07:18.080
I'm going to do a 9 to 3 continuous, kind of like that.

152
00:07:18.080 --> 00:07:19.080
That was really good.

153
00:07:19.080 --> 00:07:20.080
Felt that oblique.

154
00:07:20.080 --> 00:07:28.280
Now we're going to do a little bigger swing, a little 10 to 2.

155
00:07:28.280 --> 00:07:29.840
Again like that.

156
00:07:29.840 --> 00:07:32.400
Now we're going to do a fuller swing.

157
00:07:32.400 --> 00:07:37.770
As the swing gets fuller, it's going to feel almost like a quicker motion, more

158
00:07:37.770 --> 00:07:38.720
of an impulse

159
00:07:38.720 --> 00:07:43.600
in transition rather than a dominant movement all the way through.

160
00:07:43.600 --> 00:07:47.880
So full swing.

161
00:07:47.880 --> 00:07:49.920
Kind of like that.

162
00:07:49.920 --> 00:07:50.960
Turtle shell to work on the abs.