Trail Arm Release - Throw the Ball Drill Pt 1

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This is THE key drill for really understanding how the downswing sequencing works. This 20 minute long video is one of the most important on the site.

  • If the drill feels natural, you're probably fine - if it feels strange, you need to work on it
  • In setup position, set the right arm where it would be at the top of the swing - keep the shoulder blade down
  • Rotate back then throw a ball with the right hand, working to feel that the shoulders and hips remain shut
  • In fact, the throwing motion will cause a natural weight shift leaving hips open while the right shoulder stays back
  • Feel that the pivot point (the shoulder) does not move beyond the release point (the ball)
  • This helps golfers who over-pull from the left and over-spin their hips
  • The hips need to brace up in neutral at impact so the power of the swing transmits up the chain to the shoulders, arms and club

The Throw the Ball Drill is for those who have already mastered using the left or lead side of the body during the downswing and are now seeking to add power.

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Robert
I am very lead side dominant (Swing lefty but throw righty). Think this applies to me but throwing the ball feels super awkward since I don’t throw left handed. Is this something I should just keep practicing until It feels more comfortable? What other drills do you recommend? I have the same problems pulling with my lead hand and basically just completely ignore my trail arm.
January 22, 2025
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Craig (Certified RST Instructor)
Hello Robert. The trail arm will be passive conduit of power in a lead side motion. You may consider working on you Hit the Ball with Your Legs to feel how the legs will snap the release. As well as the Play the Best Golf of Your Life in 6 Week Series. This will help you move your body correctly to depend on the trail arm less. However, (Devil's advocate here) if you throw right and more comfortable with your trail side. Why not play righty and use your dominant side for power and control in the swing?. One of the hardest parts is getting a lead side player to understand speed when they are using their non-dominant side. It may be worth exploring.
January 23, 2025
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Robert
I have been swinging lefty handed all my life (hockey & baseball) & golf swing isn’t horrible either (13ish handicap). I just struggle with consistency relying on my lead side too much. Switching to right handed would be a long journey I would not want to take on haha. Just want to find a way to manage my backwards swing as much as possible. It’s very hard to find relatable cues & drills when most golfers are trail side dominant.
January 23, 2025
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Craig (Certified RST Instructor)
No problem Robert. I understand that a switch may be very tough. Being lead side all comes down to release. If you watch the Vijay Release Drill you will see how little of your trail hand you need, Same as Frisbee Drill. That's why I suggested working through the 6 Week Series. All lead side based which will help you get your sequence and positions right to not over dominant with lead side but get some effortless snap.
January 23, 2025
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Vikram
This is confusing as it talks about trail arm release (push release) and seems to not align with what is being presented in the GOAT videos. If I look at the ‘overview of push release’ video or how the goats move their hips, those talk about pushing from the right hip and how you need to turn your hips a lot and this talks about not doing that. Btw.. this is the swing I want to do. Have a trail arm release but turn from left hip so it posts up then stops and my right arm slingshots. It looks like the venkatesh swing. What am I misunderstanding?
December 7, 2023
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Craig (Certified RST Instructor)
Hello Vikram. This aligns with the GOAT Videos. This was actually one of the catalysts to start studying deeper. This student over rotated his hips causing him to get stuck. This allowed him to get the arm in front and not trapped behind. Excessive rotation is bad on all fronts.
December 8, 2023
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Andrew
Hey, great video! If I forget about the right side and just focus on pulling from the left side then doesn't that contradict the "axiom" which says to focus on creating that clockwise circle with the right foot as the key to a good swing? Thx
May 23, 2021
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Chris (Certified RST Instructor)
The AXIOM is a new way to create movement in the swing. It's not designed to contradict the RST fundamentals in any way shape or form. You can use the AXIOM footwork as the engine of your swing and supplement it with lead arm release. You can even use the right foot axiom movement coupled with pulling sensations from the lead hip and let as described in the clamshell drill.
May 24, 2021
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Scott
WOW! great explanation! I joined the Academy a few weeks ago and the combination of study material along with the huge variety of videos...I am able to really start to see solid progress! This video for one made so much more sense once I performed it in front of a mirror. Trying hard to not use the 'left side' during the drill really made me realize how I was NOT using my right hand enough...in combination with the proper downswing motion. I found 'INSTANT' success today as I took it to the range and played golf following! I will also add, that I also studied the 'Lag' videos as well and combining what I learned from these videos, I gained one club distance (so far), and my drives were seriously amazing! Maybe just a good day, but I am so looking forward to Saturday when I play again. Today I was out driving my buddies by 20-30 yards! I can only imagine how better it will be when I get even more comfortable with it!
February 11, 2021
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Craig (Certified RST Instructor)
Hello Scott. Awesome Scott. I am glad you are enjoying the material. We have a ton of new content coming out on the trail side release, so stay tuned for even better drills to help the motion.
February 12, 2021
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Richard
I find this drill very confusing. Won’t it promote pushing with the right arm?
July 10, 2020
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Craig (Certified RST Instructor)
Hello Richard. The trail arm will be a passive conduit of power. The above drill is more for players that have too much lag and they need to get rid of it.
July 11, 2020
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Rex
Do you advise this drill for someone who is primarily right sided? I play a lot of racquet sports and am used to hitting with the right side. Biggest problem with this is I usually release early and come out of my angles.
April 13, 2020
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Craig (Certified RST Instructor)
Hello Rex. This isn't advised until the lead side is mastered, or in complete control.
April 13, 2020
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Rex
Thank you.
April 13, 2020
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Sake
So you mean. We shift our weight like an inch by the lead side and pull the left hip to to the back to keep it in neutral joint alignment? I also have a left hip pain a bit since I tried practicing shifting to the left side by doing lateral shift only. I use to be a hip spinner before. So please help whether my question and my understand is correct. Thanks So much. Sake
August 31, 2019
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Craig (Certified RST Instructor)
Hello Sake. You will shift roughly the width of the pelvis in the swing. 6 to 8 inches. That combines lateral and rotational motion. 3 inches laterally. You need to pull the weight back to the lead side to get stacked -NJA (Preventing Hip Pain Video). Also, as you shift the hips will have to rotate (Closed Hip Slide Video).
September 2, 2019
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John
Can’t find sledgehammer drill. Thanks. ????
July 8, 2019
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Craig (Certified RST Instructor)
Hello User23973. That video is no longer on the site. I apologize.
July 8, 2019
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John
Where does the momentum come from? Thanks so much.
July 3, 2019
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Craig (Certified RST Instructor)
Hello User23973. Momentum is created from weight shift and rotation. The above drill when sequencing won't have a lot when you are pausing.
July 3, 2019
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Kevin
I was given this drill based on my shoulders opening too early and my hips not working in the downswing. Should I try and utilize this drill with hip turn I assume?
June 30, 2019
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Craig (Certified RST Instructor)
Hello Kevin. You don't need an aggressive lower body, but I would utilize with hip turn.
June 30, 2019
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Thaddieus
The throw the ball sensation is something I'm working on along with squaring the club face early and letting gravity drop my arms from the top rather than firing them at the ball. A lot at once. Can you confirm my sequencing is correct? At the top of the backswing I shift my weight to the left, letting my arms drop while squaring the club face, then throw the ball.
June 12, 2019
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Craig (Certified RST Instructor)
Hello Thad. Yes. But, you need to post before you throw the ball. However, this drill is for players that have only/already mastered their lead side movements first.
June 12, 2019
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Thaddieus
Should I be focusing all my attention on posting up before I work on squaring the club face early? I find I can only effectively have one backswing swing thought and one downswing swing thought at one time...
June 12, 2019
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Craig (Certified RST Instructor)
Hello Thad. Yes, I would focus much more on weight and post in the downswing before worrying about squaring the face early. Body movements first.
June 12, 2019
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Richard
Hi Is it possible to maintain lag for too long,so there is not enough time or space to gain a proper amount of speed into impact.I ask because when I see video of my swing it looks pretty good just prior to impact but left wrist breaks down just after impact which seems to me happens because I am trying to make up for lack of speed entering the impact zone than trying to make up for that by shoving with the right side.Is there any drills that address problem of inability creating speed earlier at the swing bottom?
April 15, 2019
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Craig (Certified RST Instructor)
Hello Richard. There is such a thing as too much lag and retaining it too long. Work on How Swing Speed Affects Compression Video.
April 15, 2019
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Eric
Hello, I am learning more from these videos then I have ever learned from any instructor or any other format, thanks for all the wisdom. I have been having a tough time trying not to push off with the right (rear) side and "pull" with the left (lead) leg when I have my weight shifted to the trail leg in the backswing. I was really focusing on trying to pull and I noticed my body trying to externally rotate my lead leg out as I took the club to the top, I could then feel the inside of my lead leg engaged and stretched at the top which then lead to finally pulling with my lead leg to transfer my weight to my lead leg to post. Is this a correct habit or a good thought to try to externally rotate the lead leg to then squeeze my inner thigh to shift weight to my lead leg? Thank you for your time, Eric Calaway
December 28, 2018
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Craig (Certified RST Instructor)
Hello Eric. I would shy away from too much external rotation of the lead knee in the backswing due to it's the first move to trigger the downward movement. However, feeling the squeeze is what you are looking for. Take a look at all the info on the lead knee. Fixing Your Weight Transfer, Left Knee Movement, and Laser Beam Knee Drills.
December 28, 2018
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Eric
Thanks, will do!
December 28, 2018
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Matt
This is a great video for those of us who fire the hips too hard from the right side. I am a bit confused on the swing thought to correct this fault though. Do I need to "throw" the right arm from the top of the back swing or did I need to pull from the left side first and then throw? Or is this done simultaneously? At one part of the video it appears the left side pull happens naturally as a result of the throwing motion, but towards the end of the video setting the left side first is being done consciously. Great video, but I am a bit confused about this...?
December 5, 2018
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Craig (Certified RST Instructor)
Hello Matt. Still pull from the lead side and then throw the ball. If you start throwing from the top and using the trail side too soon. You will tend to fire the lag, or steepen the swing plane. Also, your goal is to release the ball at another ball on the ground. Too soon would release the energy early.
December 5, 2018
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Richard
I get a little confused on this as you have focused on pulling as opposed to pushing on the downswing. At what point does the right arm fire through?
November 9, 2018
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Craig (Certified RST Instructor)
Hello Richard. The vast majority of golfers don't need to worry about using the trail arm. The video above is geared more towards players that pull too much and need to get the trail arm going. The trail arm will help provide speed, but most players already over use it too much.
November 9, 2018
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Antonio
Your videos at the web site are not working...
October 17, 2018
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Craig (Certified RST Instructor)
Hello Antonio. The videos are working on my end and we haven't received any notices from other students. I apologize that you are having trouble playing the video. I would suggest logging out and clearing your history/cache. Then, log back in and check. If they still won't play. Contact Customer Service.
October 17, 2018
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Kyle
is there a certain "spot" we should be trying to throw the ball at when doing this drill?
June 27, 2018
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Howard (Certified RST Instructor)
Good afternoon Kyle. You should be looking to the throw the ball down the line and landing it slightly in front of where a ball would normally be placed in your stance.
June 27, 2018
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Randy
I’ve been working on this drill, left arm straight, and leading with my left side. All have me feeling like I’m on the correct path to improving my swing and release. I’m correcting a right side dominate or over the top killer move. I find even when doing the drills I’m crossing the line at the top of the swing. Any videos showing wrist set at the top?
April 13, 2018
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Craig (Certified RST Instructor)
Hello Randy. Take a look at Using the Wrists in the Golf Swing and How to Avoid a Cupped Left Wrist Video.
April 13, 2018
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sambhu
Golf is hard to teach or else there would be probably less than 10 videos and not as many teachers on youtube! Chuck claims this video to be the most important on the site. This is probably true but also misleading : You should reduce the no of videos to substantiate" the claim of "one of the most important" You guys are very good but can get better. Less is more when teaching a hard subject
April 6, 2018
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Craig (Certified RST Instructor)
Hello Sambhu. Appreciate the constructive criticism.
April 6, 2018
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sambhu
Does one shift weight to the lead side first? Otherwise does not the upper body lead the down swing first which is a no/no?
April 5, 2018
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Craig (Certified RST Instructor)
Hello Sambhu. Always shift the weight first.
April 5, 2018
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sambhu
Craig I am throwing darts at the pin with my short irons, thanks to this drill. But with 6 iton and up I am hitting blocks and even shanks! I never hit shanks before... Help!
April 15, 2018
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Craig (Certified RST Instructor)
Hello Sambhu. Sounds like you are getting aggressive with early extension, or too into out path. Take a look at the How to Cure Shanks Video.
April 15, 2018
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Robert
So I get how the hips open. But at least in this drill, as Josh pulls his lower half to the left side, the upper half hangs back. I know a guy with the exact same issue. How do you get your shoulders to come along with the lower half so you don't have excessive secondary axis tilt at impact?
April 2, 2018
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Craig (Certified RST Instructor)
Hello Reif. If you push with your trail hip you will tend to have the excessive secondary tilt. The key is the same as in the video Preventing Hip Pain. As you externally rotate the lead knee and start pulling your weight with inner thigh adductors you have to allow for movement. If you watch Chris in the video you will see his head comes along for the ride when he is exaggerating shifting weight properly. That would be a good place to start to allow for some freedom. Once you get the feeling and you would need to button up the movement. This will help you not stay so glued and static with upper half. When you shift it is initiated with the lower lead side. But, you whole body has to get over there to reach NJA at impact.
April 2, 2018
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Robert
I get the hips won’t get past neutral. But there’s no way the leg muscles alone can pull the shoulders over. There must be upper body muscles involved. There’s a piece missing here.
April 4, 2018
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Craig (Certified RST Instructor)
Hello Reif. You're forgetting about the torso. The inner thigh adduction will pull the weight. The lead oblique will start to rotate which will facilitate the squaring of the hips halfway down and pulling the shoulders. You will reach a point while rotating the core that the shoulders have no choice, but to follow. You can restrict the shoulder turn to excessive means creating a ton of separation between upper and lower half. This can leave the upper half back. But, that's why it is crucial the upper half and shoulders remain chilled out and passive, not overly tense. You don't manually have to speed up the shoulders at all.
April 4, 2018
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Dave
It is often said that the right elbow needs to stay tucked in front of the right hip on the downswing, which helps with shallowing the club and looks more pro tour like. But, if you do this it looks like what your student demonstrates when he is showing what happens with pulling too hard. If I don't worry about getting the elbow in front of the hip it ends up at the side of my hip at the start of the downswing and then I tend to flip the face closed to the path. And my path is really out to the right (I am right handed) I am wondering where the right elbow needs to be at the early part of the downswing and at impact. Thanks very much.
February 25, 2018
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Craig (Certified RST Instructor)
Hello Dave. The trail arm does need to work in front of the hip coming down as to not get stuck. Try working on the trail arm drill in How Swing Speed Affects Compression Video.
February 25, 2018
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WILLIAM
There was a new video that posted a few days ago that featured a new instructor and also included a throw the ball drill. Can you tell me what that video was?
December 23, 2017
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Craig (Certified RST Instructor)
Hello William. Aaron has been with us for years. Very good instructor. You are looking for Lag and Speed Drills.
December 23, 2017
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WILLIAM
Thanks, found it. Just didn't remember seeing him before.
December 23, 2017
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Craig (Certified RST Instructor)
Hello William. Gotcha. No worries. He is more of a presence on the YouTube Channel. Glad you were able to find it.
December 23, 2017
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Antonio
I also a bit confused.. Most all the videos tells you to eliminate the right arm, and pull with the left arm. However this one tells you the opposite. i have been training really hard to take out the right arm, and this video tells me to be careful of over using the left arm.
December 5, 2017
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Craig (Certified RST Instructor)
Hello Antonio. The trail arm may add speed. However, it is of the utmost importance to train the lead hand (control hand) first. Most people vastly over use the trail arm which is why you don't see a lot of videos like the one above. However, players that pull too hard or create too much lag will use the drill above to properly deliver the angle and speed into the strike. If you are trail side dominant don't worry about the drill above until the lead side is mastered.
December 5, 2017
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SCOTT
LITTLE CONFUSED, NOTHING IS MENTIONED ABOUT THE DOWN COCK. DOES THAT NOT START YOUR WEIGHT SHIFT? FEELS LIKE TO ME WHEN I START THE DOWN COCK, MY WEIGHT TRANSFERS TO MY LEFT AND THEN JUST POST UP WITH THE LEFT. THIS DRILL JUST SEEMS TO HELP CERTAIN PEOPLE WITH COORDINATION OR AM I MISSING SOMETHING
September 15, 2017
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Craig (Certified RST Instructor)
Hello Scott. Weight shift will trigger the addition of downcock. This drill is geared more to help with coordination and players that already achieve too much lag in the swing.
September 15, 2017
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Kevin
Hi guys, I am unsure about the feeling when we pull our weight over to our left side. Is this a pulling motion or is it in fact a rotating motion? I find when I pull my weight over, my weight ends up on my left toes. When I rotate them around my weight is firmly on my left ankle. Any guidance would be greatly appreciated.
August 16, 2017
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Craig (Certified RST Instructor)
Hello Kevin. Pull and rotational. Take a look at Fixing Your Weight Transfer and Preventing Hip Pain.
August 16, 2017
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Denis
This is for Craig. In the throw the ball drill do you shift weight at the top as in all other drills prior to the throwing the ball movement or does this drill automatically by virtue of the drill and movement shift weight ? ________________________________________
August 2, 2017
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Craig (Certified RST Instructor)
Hello Denis. For some reason this question wasn't listed on my server until I happened to stumble upon the page for another posted question. I apologize for the wait time. You still shift the weight into the throwing the ball position.
August 16, 2017
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bradford
I tried this method but what seems to happen is that i release the club too soon and start hitting behind the ball. What am I doing wrong.
April 28, 2017
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Craig (Certified RST Instructor)
Hello Bradford. This is one of our older videos. You can gain a little speed from added push. However, 99% of golfers do not need this. The video above is geared towards players who have too much lag and end up stuck losing swing speed because of it.
April 28, 2017
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Donald
It would appear that Chuck should work with Jim Furyk as Jim is sure guilty of moving his right hip toward the target on his downswing, thereby losing lots of distance. Am I correct?
March 28, 2017
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Craig (Certified RST Instructor)
Hello Donal. Yes, Jim definitely does have the tendency to get his body ahead of his arms leading to more of a stuck position with trail side push. It could easily lead to slower club head speed. However, he makes up for lack of distance with other areas of his game.
March 28, 2017
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David
Hi Craig, How does this square up with other video's which concentrate on the use of the left side where lot's of problem's are associated with the use of the right side?
March 5, 2017
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Craig (Certified RST Instructor)
Hello David. This is one of our older videos. You can gain a little speed from added push. However, 99% of golfers do not need this. The video above is geared towards players who have too much lag and end up stuck losing swing speed because of it.
March 6, 2017
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jerry
I have been practicing the "throw the ball' drill and am falling in love with the feeling. It really helps me squat to square and gets my weight to the left side with almost no conscious effort. Question: Can I use this technique (toned down of course) on less than full shots maybe even 50 - 75 yard pitch shots?
February 17, 2017
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Craig (Certified RST Instructor)
Hello Jerry. I would be a little wary of it on shorter shots. The pitch shot is more about control over distance. And, will tend to be more body rotational biased versus full on release.
February 17, 2017
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Billy
Hi. I am grand doing the throw the right arm drill with short clubs but because i am small the long clubs cause me trouble and i tend to cast. Any ideas
February 1, 2017
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Craig (Certified RST Instructor)
Hello Billy. The use of the trail arm needs only to be applied when you have too much lag or pull too hard with the lead side. With the longer clubs you might be casting because you stop pulling the lead too early. Take a look at the Frisbee Drill.
February 1, 2017
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Dave
Best drill on the web site. This drill has single handily changed how I think about the golf swing. For the first time ever I am using and feeling the inner thigh muscle on my left leg to power my weight shift, limiting my hip rotation, and avoidIng out of neutral hip alignment. I love how it forces square shoulders at impact as well. Can't wait to hit some balls. For now doing many reps in my basement One thing that has helped me is to ever so slightly roll inwards my left foot during the back swing while maintaining tension in my left inner thigh with a primary focus of feeling pressure on the inside of my left heel. This my signal to my body to use these to go back the other way. Is it normal to do this?
January 4, 2017
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Craig (Certified RST Instructor)
Hello Dave. You may use that trigger or technique. However, be cautious of not letting the lead knee internally rotate too much in the backswing or start to point behind the ball.
January 6, 2017
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Dave
Correct. I keep my knee from bowing in. It is more of a tension thing. Thanks for the feedback.
January 6, 2017
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Tom
Hello I just completed watching your teaching on the RIGHT arm I have completed your teaching concerning the LEFT arm From your teaching it appears that the LEFT arm length, lag, and torso rotation is the emphasis My question is what role does the RIGHT hand (right upper extremity) play in the SPEED production of the club striking the ball Is it possible to state the the LEFT arm (left upper extremity) is the SPEED component to strike the ball ? you are a great teacher Tom Lawson thomaswlawson@gmail.com Columbus Ohio
January 1, 2017
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Craig (Certified RST Instructor)
Hello Tom. The vast majority of all swing components are coming from the lead side. The trail side can add a little speed, but should not be your major power source. You need to think more about the relationship with the trail shoulder. That the trail shoulder stays back and down/in the box. Take a look at the Sledgehammer Video.
January 2, 2017
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Wanda
When doing the "Throw the Ball Drill" should you think about "Squating to Square" by pulling with left side and then throwing the ball with right hand?
December 29, 2016
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Craig (Certified RST Instructor)
Hello Wanda. You still have to shift the weight and reach the squat to square position. You will be throwing the ball from there. However, I would advise or warn you. This drill is geared for players with too much lag or lead side pull. Make sure the lead side is mastered or you have too much lag first.
December 30, 2016
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Wanda
Thanks. I have a problem with too much hip spin and arms get behind me which results in block right or bad left hook. I'm assuming this throw the ball drill will help. Is that correct? I like squat to square because the drill helps me to not over spin. Just trying to figure out how or if I can conbime the two drills. Any help or suggestions would be great. Thanks
December 30, 2016
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Craig (Certified RST Instructor)
Hello Wanda. You can combine both drills. Have you uploaded a swing for review?
December 30, 2016
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RANDY
After doing this drill and start making swings with both hands on a club how to you keep tension out of right arm and right hand grip?
December 5, 2016
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Craig (Certified RST Instructor)
Hello Randy. This drill is for players that over pull withe their lead side and have too much lag. Make sure you fall into that category first. Keeping tension out takes practice. I use the analogy of a whip with students. If you want to crack a whip hard. You don't use all your tension and strength. But, enough to control the whip and allow it to have a good crack on the end.
December 5, 2016
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Colin
The beginning of this video has perfect resonance with me. I have almost exactly the same problem he describes with lack of distance, blocking and sometimes a very bad slice. But, from everything I've read, my slice will be cured by favouring the left arm in the downswing and transferring my weight to move the club initially. So, this video has completely confused me but seems to offer me the solution I want. Can you explain what appears to be conflicting advice?
November 5, 2016
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Craig (Certified RST Instructor)
Hello Colin. Take a look at my answer to Greg below. This is for players that get stuck from too much pull and lag angle. Yes, you need to stick with the lead side usage. No worries there.
November 5, 2016
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Greg
It appears that Josh does not have forward shaft lean at the release point?
September 25, 2016
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Craig (Certified RST Instructor)
Hello Greg. Josh has a little. But, he struggles with getting stuck and having too much angle. He needs to feel that the release starts working a little sooner for him.
September 26, 2016
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Heywood
Great drill !!! All those years of rotating my shoulders and hips never worked well and caused inconsistent golf. I'm already hitting most shots 10 yds further and much more accurate. I"ve gone from a 15 handicap to a 10 in one month at age 76 and I finally feel that my swing is on the right track. All those years of rotating my hips and shoulders from the right side is hard to stop!! Your instruction is the best I've seen and that is coming from a retired orthopedist. Woody
September 14, 2016
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Craig (Certified RST Instructor)
Thanks Woody. We appreciate the compliments and happy to hear of your new found speed! Keep up the hard work.
September 14, 2016
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Casey
Craig What is the feeling then of the right elbow? I'm struggling working the right elbow in front of the body on the down swing. From the top of the backswing specifically, to where am I trying to work the right elbow to and begin to straighten it? I feel like I'm always trying to play catch up with it. And is the humerus externally rotating as the right arm is dropping? Thanks Casey
September 7, 2016
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Craig (Certified RST Instructor)
Hello Casey. You shouldn't have to add more external humeral rotation on the downswing. More just loss of elevation. Take a look at the Sledgehammer Drill to help with trail shoulder positioning and arm.
September 7, 2016
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Seth
If I practice this with a ball, where do I want the ball to hit the ground? It seems as if this guy is throwing the ball out in front of him.
August 5, 2016
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Craig (Certified RST Instructor)
Hello Seth. You would be looking to hit the spot on the ground where the normal ball would be placed for a actual golf shot.
August 5, 2016
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Charles
Chuck, love the series. However, I am confused by the "throw the ball" drill. This seems to be a rt. side push type movement which I thought was a no no. Seems like we are trying to hit the ball rather than pull through and release. Thanx in advance. Charlie
May 19, 2016
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Craig (Certified RST Instructor)
Hello Charlie. This drill is geared for players that have too much pull and lag with the tendency to get stuck. The vast majority of players will need to stick with the lead side dominant drills.
May 20, 2016
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jonathan
i am absolutely stoked to have signed up for this service. This one video alone has opened my golf swing eyes wide open!!! I can't wait to hit the driving range and use this drill. I'm currently doing it in the office with a golf club sized piece of 1/2" conduit. lol. Thanks guys!!
April 23, 2016
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Steven (Certified RST Instructor)
Jonathan-Glad you're enjoying the videos! This is a very good drill to get the overall shape of the downswing and to start to developing a world class downswing. Practice hard and glad to have you on board RST!
April 23, 2016
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robert
Just watched throw the ball drill and have the same problems as Josh. If I practice throwing the ball with the trail hand won,t that ingrain trail hand controlling the swing instead of leadhand which is supposed to? I am a left handed golfer who is right hand dominate and have a problem with pushing or blocking the ball.
April 11, 2016
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Craig (Certified RST Instructor)
Hello Robert. The lead hand needs to always be in-control. However, you have to get rid of the lag at some point. Better players have to feel getting trail arm releasing the energy instead of constantly trying to maintain it. Both arms have a job to do in the swing. Once you train with the drill for a bit. It will become more of a natural motion than forced release of the club head.
April 11, 2016
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michael
I just saw this video today and what a game changer. I just recently became a member and I put a video of my swing. It has too mush lateral movement and a big squat with minimal results. This method I feel like I swing twice as fast with way less effort. When I do it, it feels like I'm just throwing the club at the ball. I've never had a drill where I feel like I immediately trust it. Amazing. Thanks for being there too help us average joes play better golf
March 9, 2016
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Craig (Certified RST Instructor)
Hello Michael. Thanks for the post. Always here to help you play your best!
March 10, 2016
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Dave
So the key is pull with the left side not launch into the left side off the right foot. So often taught to drive the hips forward but it's like all rst - it's a pulling motion. Visibly not that different but bio mechanically complete opposite.
February 2, 2016
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Craig (Certified RST Instructor)
Hello Dave. Yes, pulling with the lead side and not pushing with the trail foot. You wouldn't turn your car blinker on to go right, then make a left turn.
February 2, 2016
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Alfred
This video is an "aha" moment for me! WOW!
February 2, 2016
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Craig (Certified RST Instructor)
Glad you enjoyed the video Alfred.
February 2, 2016
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jose
I am training throw the ball dril and i can hit With my Right side now But i lose control i am 6 handicap and i use my left hand to control my release my question is after practice this dril in my real swing i have to control With my left hand and feel that my Right hand is a passenger
January 30, 2016
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Craig (Certified RST Instructor)
Hello Jose. Most players will tend to over use the trail hand in the downswing. Yes, you will want the lead hand to be the driver of your car and the trail hand to be the passenger. However, once you master lead hand control the trail hand will give you the ability to add some speed. Take a look at the Golf Swing Release Drill and the Lag and Speed Drills for more information.
January 30, 2016
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Tom
It seems to me that both arms do different things: the right arm moves like a throwing motion while the right shoulder stalls and the left arm pulls while rotating back through impact. Is this correct or is it more dynamic than that?
January 24, 2016
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Craig (Certified RST Instructor)
Hello Tom. That is correct. Not anymore dynamic, that is enough to accomplish .
January 25, 2016
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Tom
getting the two arms to do something different at the same time is really hard, probably why I could never play drums.
January 25, 2016
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Craig (Certified RST Instructor)
Hello Tom. I actually have a student that took up playing the drums. Said it is much easier than golf.
January 30, 2016
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Paul
I am confused. One video says use our left arm and let the right just take a ride. This seems to say the opposite. Help me understand.
January 19, 2016
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Craig (Certified RST Instructor)
Hello Paul. The trail arm does add speed. However, the vast majority of players over use their trail side. Which is why we focus a lot on the lead arm motion. This drill is better geared towards players that get stuck and create too much lag versus the caster of the club.
January 19, 2016
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Randall
HI Craig, What is the best drill in RST to help with casting the club? Thanks
October 9, 2016
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Craig (Certified RST Instructor)
Hello Randy. Here are a selection of the best. 1) Frisbee Drill, 2) Re-Shaping Your Swing for Lag, 3) 4 Step Golf Swing Lag Builder, and 4) Downcock Pump Drill.
October 9, 2016
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Randall
Craig thanks for the quick reply! I will look them up now.
October 9, 2016
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Arthur
This one lesson was worth every penny I spent on my subscription.
December 12, 2015
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Craig (Certified RST Instructor)
Hello Arthur. Glad you enjoyed the video and appreciate the compliment.
December 12, 2015
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Paolo
Sorry, I meant Craig
November 25, 2015
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Craig (Certified RST Instructor)
No problem Paolo.
November 25, 2015
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Paolo
Dan, thank you so much for your marvelous lesson. You made me understand in twenty minutes what I didn't catch in years of lessons. I am definitely going to renew (well, I have already done it) my enrollment to premium membership. It’s the least I can do to thank you for your secrets and your passion. Keep it up!
November 25, 2015
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Craig (Certified RST Instructor)
Thanks Paolo for the post. We appreciate the membership and delighted to see you like the material. Learning and understanding is the key to making great swing changes. Get to work! And, feel free to submit your swing for a review and one of our instructors will be happy to guide you down the path to a better swing.
November 25, 2015
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Dan
Hi. Hit a bumch of balls with focus on the throw the ball drill. Certainly hitting it solid with lower trajectory. 2 questions: hitting it more solid, but ball was releasing on green too much and for the first time ever i feel pain on the inside of my right elbow. I was really focusing on the throwing motion with my right arm so the pain must be related to that. Thoughts? Thx
November 1, 2015
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Craig (Certified RST Instructor)
Hello Dan. You might be over using the trail arm for power. The trail arm will add speed, but you need to make sure the lead side is in control. Take a look at the Golf Swing Release Drill.
November 2, 2015
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Dan
Thanks Craig. Will that also be the reason the ball isn't spinning on the greens as much?
November 2, 2015
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Craig (Certified RST Instructor)
Yes, you are getting more of a knuckle flight spin. Releasing the lead hand properly will help.
November 2, 2015
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Michael
Wow I have always been a right foot pusher. Always have trouble staying down and through ball. Just stood up in my living room and did ball throw motion and felt amazing speed. I own a swingrite trainer and am going to check speed increase. I have absolutely been working this wrong Mike
October 8, 2015
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Craig (Certified RST Instructor)
Hello Mike. Thanks for the post. Happy to hear excitement about the upcoming progress.
October 8, 2015
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Craig
I get the concept of this drill but would it tend to bring in more right hand in the swing than you may want. I have been working on the left arm drills hitting with only the left arm and that seems to be where my problem is, too much right hand causing me to throw the club with the right hand too much in the downswing. When should this throwing motion come into the downswing?
October 6, 2015
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Craig (Certified RST Instructor)
Hello Craig. If you overuse the right hand in the downswing. Take it out for the time being. Master the lead hand and release. Take a look at the Golf Swing Release Drill to help with trail hand involvement.
October 7, 2015
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Christopher
So, in a sense, your right hand is throwing your left arm "unit" down to the ball ... BUT ..... the arc of that throw is dictated by the radius of the left arm .... Right? In other words, I could imagine replacing my left arm with the handle of a broomstick. One end of the handle is connected to my left shoulder and the other end is in my right hand. In order to throw the end of the stick towards the ball, the path my right arm follows is limited/controlled by the stick. Hope that makes sense.
September 21, 2015
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Craig (Certified RST Instructor)
Hello Christopher. Sounds like you are on the right track. The lead will be the driver (steering) and the trail will help with added power.
September 21, 2015
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Jeffrey
Are you saying try not to push off with the trail leg at all? Thank you.
September 17, 2015
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Craig (Certified RST Instructor)
Hello Jeffrey. The goal in the beginning would be not to push off the trail leg. The only time you want to add push is 1) Once the swing is mastered for a little added power 2) You don't use the hips enough in the swing.
September 18, 2015
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David
Hi, I found that I can load my left side better when I drop by right leg back almost a foot (especially with longer clubs)? Is this a hip flexibility issues or just limiting the hips from spinning out? Thanks
September 6, 2015
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Craig (Certified RST Instructor)
Hello David. Sounds like you are limiting rotation (Hip Spin). Take a look at the Right Knee Downswing Drill and make sure you don't push with the trail leg to help load the lead glute better.
September 7, 2015
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David
Other than pulling with left hip and glute, any other tips with slowing the right hip and leg ?
September 7, 2015
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Craig (Certified RST Instructor)
Hello David. Level Shoulders Drill to help with trail side push. Belt Buckle Drill. Role of the Right Foot. Squat to Square.
September 7, 2015
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James
Can you provide a drill(s) to help me stay on plane during my downswing? I continue to have the club below the plane on the way down to ball, sometime to the extreme that I shank the ball. All help appreciated. Thanks
August 29, 2015
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Craig (Certified RST Instructor)
Hello James. If you are below the plane. Take a look at the Trace the Plane Line Video and Level Shoulders Drill. It will help you from getting too shallow and stuck.
August 31, 2015
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Howard
Is he supposed to be throwing the ball at the spot on the ground where the ball would be? Looks like he is trying to throw it towards his target.
August 6, 2015
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Craig (Certified RST Instructor)
Hello Howard. You want to try and hit a ball as if it were placed for a normal swing.
August 7, 2015
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Howard
Thanks.
August 7, 2015
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Darran
Hey guys- i love this video. Has really changed my swing and distance. I do however struggle with hitting thin iron shots since i started practicing this drill. I use to dig alot with my irons. Any advice. I feel perhaps my shift is off. Many thanks
July 30, 2015
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Craig (Certified RST Instructor)
Hello Darran. It sounds like a shift issue. Take a look at the RST Tempo Drill and Perfecting Lower Body Stability in the Introduction Section and Advanced Weight Transfer Section.
July 30, 2015
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Brian
Craig - I'm a little confused - how does throwing with your right arm fir with the overall pull with the left philosophy in other videos?
July 29, 2015
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Craig (Certified RST Instructor)
Hello Brian. The trail arm does add speed in the golf swing. However, most players tend to way over use it. That's why the majority of our videos focus on the lead side pull and motion. This drill is designed for the player that pulls too much. Excess lag and having a hard time getting rid of it.
July 29, 2015
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Damien
Hello I liked this video and drill. Have really struggled with widely inconsistent drives and an inability to hit my 5 and 6 iron. Anyway while working on this I focused on chucks comments about keeping your right arm connected to your body. Worked this with my driver and all of a sudden I was hitting it crisp and direct, low flight with a slight left to fade ball path. Worse shots were straight left, but not as bad as some of my previous terrible pulls. Still some work on this. However I was still really struggling with my 5 and 6 irons. My shots were either hitting it fat, or hitting it thin with a weak slice. Just before I finished practicing I moved my ball up closer to my left foot and I saw some improvement with good connection and solid striking. Still much to do here. Now my question is, while I am trying to play the ball in the same position for all my irons, and this works well with everything from 7 iron up, why is it such an issue for my 5 and 6 iron, and why would moving it up help?
July 27, 2015
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Craig (Certified RST Instructor)
Hello Damien. It sounds like when you get to the mid or longer irons you are trying to help the ball in the air. Changing your secondary tilt and altering the bottom of your swing arc. You need to allow for the swing and club to do the work. Make sure you have the proper tilt at address and maintain it better into the strike. Also, let it release. Don't try and force it in the air. Vijay Release Drill Advanced Downswing Section.
July 27, 2015
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Scott
I am talking about the sequencing mentioned at about 19:20 in the video. Thanks!!
July 19, 2015
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Craig (Certified RST Instructor)
Hey Scott. I answered below.
July 20, 2015
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Scott
This drill makes a lot of sense, however I have one question about timing. I understand the steps get to the top, pause, shift left, fire the club extension, then release and that it is a practice routine that needs to be followed and ingrained.. My question is does it happen in that order on a full swing or does the shift left happen at the same time as the downswing?
July 19, 2015
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Craig (Certified RST Instructor)
Hello Scott. Some players need to start the downswing before completing the downswing in order to create lag and/or keep from over swinging. If I am gathering the question correctly. Yes, you will want a transitional phase where you shift left whether it is a pause or starting the downswing early. Followed by the exact sequence you described.
July 20, 2015
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Lisa
Hello Chuck...at 19:13 : sequence #1.when I am at the top then pull myself to the left leg (weight to the left) to square the hip then #2. fire the right arm(throwing motion). What about #3. posting the left leg using oblique?.. step 2 or step 3 first?. Please explain. Thanks.
July 14, 2015
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Craig (Certified RST Instructor)
Hello Awesome. This drill is designed for players that tend to pull too much and need to get rid of some angle. Therefore, not a whole lot of emphasis on the oblique pull. In normal swinging, not drill swinging. You will pull the weight over, use the oblique to pull the hip and then the lead arm will start to pull the club back in front.
July 15, 2015
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Lisa
This video does tell about the right shoulder stay back. I try to look for the left side shoulder one. Thanks.
July 14, 2015
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Craig (Certified RST Instructor)
Hello Awesome. I also would add the Proper Muscle Activation Video in the Advanced Introduction Section.
July 15, 2015
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Lisa
please give me the title of a video for keeping left shoulder stay at one spot, no open or pushing (or a video about the right shoulder stay back). Thanks
July 14, 2015
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Craig (Certified RST Instructor)
Hello Awesome. Take a look at the LADD Video in the Downswing Section.
July 15, 2015
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Howard
Where is the video of his 118 mph swing?
July 14, 2015
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Craig (Certified RST Instructor)
Hello Howard. To my knowledge, it is no longer on the site. If I find otherwise I will update you.
July 14, 2015
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Howard
Thanks.
July 14, 2015
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Darran
Just a compliment that this drill is awesome. I am a left handed golfer but right handed in everything else. I obviously was not using my left side very well. This drill got me hitting the ball higher and much further. I think this is a great drill if you are very athletic and perhaps over use the body or turn too hard. Thanks again RTS
July 14, 2015
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Craig (Certified RST Instructor)
Thanks Darran. We appreciate the compliments and post very much!
July 14, 2015
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Peter
After doing this drill how does one incorporate the feeling into your swing? or after so many reps does it automatically or naturally become part of your downswing?
July 13, 2015
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Craig (Certified RST Instructor)
Hello Peter. It should become automatic. Much more important to get the lead side correct first. Then, learn how to add the trail side. If you have the lead side down pretty good. Use the Sledgehammer Video in the Downswing Advanced Section to help incorporate.
July 13, 2015
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Donald
Hello. Great video.. Is a good sensation feeling like at the top of the backswing that the right shoulder stays where it is as you swing down and or stays behind the right ear during the early part of the downswing, cheers.. Donald
July 10, 2015
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Craig (Certified RST Instructor)
Hello Donald. Yes, feeling like the trail shoulder stays back is a good thought. Also, another way to look at it is in the Sledgehammer Video in the Advanced Downswing Section.
July 10, 2015
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Martin
Hi! I just want to be certain to throw the ball in the right place . Should we throw it to its original position if it were on the ground or I aim after the impact area ?
June 23, 2015
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Craig (Certified RST Instructor)
Hello Martin. You are throwing it at the balls original positioning.
June 23, 2015
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Kevin
so, you have to actively use the right arm, But only after it gets a free ride down to the back corner of the swing, correct ?
June 20, 2015
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Craig (Certified RST Instructor)
The right arm does add speed in the golf swing, but is commonly over used. If you tend to drop the club a little under and create to much lag. You might need to fire the right arm a little more into the release position to starting getting rid of some angle and to keep from being stuck.
June 21, 2015
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Kevin
Chuck loves to talk about getting stuck. So, is Josh pulling too hard, or just not releasing? Sounds like Josh had a body release. It's confusing? If Josh is pulling too much, is that not spinning out? Why doesn't chuck just say, Josh is not releasing the club? In Chuck's teaching, pulling is mentioned very often. I feel like I have to go down in the weeds to decipher what he is talking about
June 20, 2015
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Craig (Certified RST Instructor)
Hello Kevin. Josh pulls too hard and gets stuck. Therefore, it forces him to flip the hands or try to release the club with the body. You can pull to hard and not spin out (create to much lag and not enough time to get rid of it). Josh has over done the pulling motion. This drill is for the player that over uses the lead side and creates too much angle. Usually, in the minority of players.
June 21, 2015
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Kevin
ok. I understand, thanks.
June 23, 2015
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Edward
Could have been me in the video. I've had it backwards. I'm pulling harder with the left upper body and pushing my hips open and wondering why my path is seriously inside to out, across the line. Big blocks, snap hooks and a huge loss of distance as well as very low ball flight. Everything off bottom of the face. Couldn't get the club working left if I tried and can barely get to a finish position (stuck). Really simple and easy to understand explanation of what I've been struggling with. Simple drill. Is the concept and emphasis of the drill to get the right arm extended or to reduce excessive opening of the shoulders in the start of the downswing, or both?
May 10, 2015
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Craig (Certified RST Instructor)
Hello Edward. Both. For the player that tends to get stuck and too in too out. The majority of players due the opposite. But, this is for you.
May 11, 2015
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Alan
At the beginning of the video they talk about the student blocking shots and also snap hooking. That describes my swing, especially with the driver. I've been working with the videos to stop spinning my hips and shoulders. I feel like I pull very hard with my lead arm but I loose lag. Would this video help me?
April 19, 2015
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Craig (Certified RST Instructor)
Hello Alan. This drill isn't typically recommended for someone that loses lag too much into impact. I would stick with lead arm training. I would recommend working on the Re-Shaping Your Swing for Lag in the Introduction Section. It will help with the spin and two arm training.
April 19, 2015
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Stephen
Hi Craig, I have progressed to the downswing section, I'm working on getting into a good impact position and releasing the club, in learning to use the right arm in the swing, is it a good idea to start off using this drill? or am I better concentrating on the left hand side? Just looking to get my right hand on the club and learning how to use this, but I also don't want to interfere what I'm learning now. Wot would be the best drill for me to start with wen learning the right side? Stephen
April 17, 2015
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Craig (Certified RST Instructor)
Hello Stephen. I wouldn't even worry with the right arm right now. You can add him to the club, but keep him very passive. We still have a few things to iron out in the swing before he needs to come into play. This drill is geared for a player that doesn't get rid of his lag. Keep training the left arm and allow the right arm to act as a passenger.
April 17, 2015
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Stephen
Thanks, Craig
April 17, 2015
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Frank
I don't really understand how Throwing the Ball drill can be a part of Rotary Swing. In the introduction videos it is stated that there is no push in the golf swing, only pull. Isn't the Throwing the Ball drill teaching you to push the club at the ball? Rotary motion is only a by-product of this motion. Straighten me out please.
April 3, 2015
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Craig (Certified RST Instructor)
Hello Frank. The Throw the Ball Drill helps players that have too much angle. Too much pull and not getting rid of the angle in time. To help get the player out of a stuck position.
April 5, 2015
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Robert
Is there a shorter version of this drill somewhere on the site? When throwing the ball, what the target that I'm trying to hit with the ball that I'm throwing? The ground where my golf ball would be???
February 6, 2015
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Craig (Certified RST Instructor)
Hello Robert. There isn't a short version of this video. However, I caution you that this video pertains to the player that typically needs to get rid of lag versus one that loses it early. You are trying to throw the ball at proper location on the ground. Off of the lead ear or logo on the lead side of shirt.
February 6, 2015
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Dave
I really like the feeling of this drill and how it helps to keep the shoulders square at impact and beyond. However, in the nine to three drill the left shoulder tends to move around to the left as it is pulled by the obliques resulting in a different follow through at nine o'clock than the throw the ball drill. I am confused as to which I should be striving for. Can you help?
January 14, 2015
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Craig (Certified RST Instructor)
Hey Dave. When you have both hands on the club a la the "9 to 3" drill. At the 3 o'clock position the shoulders will be pulled a little open. You through swing will mimic more of the left pulling away from the target as the club extends towards the target.
January 15, 2015
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don
gentlemen i push off the right side like crazy back pain hip pain the whole ball of wax, i cant seem to understand the pulling my weight over to the left side is there a drill that can make feel that pulling the weight over to the left side so frustrating for me ..... Thank You
January 6, 2015
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Craig (Certified RST Instructor)
Hello Don. Try the "stomp drill" in the How the Lower Body Works Video in the Downswing Section. Also, the RST Tempo Drill in the Introduction Section.
January 7, 2015
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joseph
How does one perform the downcock/build lag while extending the right arm during the throw the ball motion. It seems one can only do one or the other.
December 24, 2014
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Craig (Certified RST Instructor)
Hello Joseph. This drill is geared towards the player that needs to get rid of lag. Not to create excessive lag. You are correct. Would be tough to do both .
December 24, 2014
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ilan
Thanks R J , are there any additional videos which talk about the active right arm in the transition ? I feel that this active right hand move puts me in a better position but I am a little bit confused whether I should perform it in conjuction with the squate or a little bit afterwards and whether I should use other muscles as well.
November 11, 2014
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R.J. (Certified RST Instructor)
Ilan, If you check out the Downcock Pump Drill that will also describe more in depth what you do with the right arm as you transition into the downswing. http://www.rotaryswing.com/videos/full-swing-advanced/downswing/downcock-pump-drill R.J.
November 11, 2014
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ilan
During the video - in about 06:00 until 06:50 , chuck is talking about actively bringing the right arm closer to the body.This is in contradiction to most of the videos which talks about the hands dropping passively due to the movement of the lower body.What is correct - passive or active right arm while the body squates ?
November 11, 2014
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R.J. (Certified RST Instructor)
Ilan, That is only for golfers who have too active of shoulders early in the downswing and are getting their arms stuck behind them. If you stay connected to your core, your arms will naturally move in front of the body as you rotate your torso. R.J.
November 11, 2014
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Shonn
Great video and drill I will practice tonight...my swing thoughts will be pull (left hip) and fire (right arm). Amazing how much shoulder tilt is required and how little the right shoulder moves. When I get this right, it feels like an elastic band snapping into contact. Now I just need to build this into muscle memory!
November 5, 2014
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Craig (Certified RST Instructor)
Glad you liked Shonn! The golf swing should be natural and allow that speed to get transferred.
November 5, 2014
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Greg
Hi R J, I videoed my swing yesterday and I feel I look decent at the top but on the downswing I continue to lose my tush line. On video my right heal is coming off the ground at impact but I don't feel I am pushing from the right side. I have been focused on sitting into the let heal and pulling from the left lats, but it causes me to lose my spine angle. When I squat to square vs the right hand through the ball drill, I get two different motions from the upper torso. In the squat to square the left shoulder starts to open and as a result the left arm moves parallel to the target line. As I continue to pull from the left it pulls the right hip out and I lose spine angle, but the left hip still stalls out and ends up in the same position as when I do the through the ball drill, except my right heal is up and I have lost spine angle. When I do the through the ball drill, the left shoulder stays closed on the first move, the hip is more of a bump then a squat to square and the left arm is slightly inside to parallel. At contact the right heal is down and the weight is on the left heal. Because of the slight unwinding of the left shoulder in the squat to square move the left arm feels like it is moving more outward outward vs the throw the ball drill the left arm moves straight down, so less turning to squat leads to loss of tendency of right hip to work its way outward. Any comments? Sorry to be so detailed but you have related feels well in our previous conversation, so I thought it worth a shot. Losing spine angle really makes my swing feel awful.
November 3, 2014
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R.J. (Certified RST Instructor)
Greg, I fully understand what you're saying and I'm glad that you added detail because now I have an idea as to what is going on without having to see your swing. When you're squatting to square, I'm willing to bet that you're posting your leg immediately out of the squat, instead of pulling the left hip joint behind you before you post or extend your left leg. When you post your left leg, it no longer allows your left hip joint to rotate so now in order for your hips to rotate, your right hip needs to pull away from the tush line and move towards the ball. This will get you to stand up out the swing, pull your right heel off the ground and make you lose the tush line. So, when you move into the squat to square move, make sure your left knee is flexed until your left hip joint rotated back away from the ball before you post/extend the left leg. When you're doing the "Throw the ball" drill, you're less concerned about making the squat move so your hip is allowed to freely rotate behind you before you post up. This is the only scenario where I can see that you can do it properly with the throw the ball drill but not the squat to square drill. So, focus on using the lower body from the "Throw the ball" drill and use the upper body that you were doing with the "Squat to Square" drill. If you haven't seen this video yet, the "Sang Moon Bae Hips for Lag" video analysis by Chris Tyler describes perfectly how you should feel and sequence the downswing for the RST swing model. R.J.
November 4, 2014
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Jack
Suggestion: With so much importance placed on what position we should be for each step of the swing and our dependence on mirrors and video to check these positions, it would be extremely helpful if there were a set of still pictures available of the instructors (or anyone) in the correct positions for us students to compare ourselves to. You could even add in the necessary drawn-in lines and captions to provide the details/info we need to get there. Easy access to this type of information would provide quicker feedback which could be used immediately on the range instead of having to wait until after downloading video and/or accessing a video and getting to the right point in it for comparison.
October 18, 2014
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R.J. (Certified RST Instructor)
Jack, Good suggestion! I've contacted someone who you can assist you further with your request/suggestion. R.J.
October 19, 2014
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Donna
Can this technique be applied to the driver?
October 11, 2014
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R.J. (Certified RST Instructor)
Yes, this drill is to assist in sequencing the downswing properly so, it is a drill for all of your stock golf shots.
October 11, 2014
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Jordan
hey guys i have been working on my backswing as much as possible but my down swing is causing problems i am losing lag and having to clubface come into impact open(more loft) or closed(pull/hook) any tips?
October 1, 2014
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Craig (Certified RST Instructor)
Hello Jordan. If you are expending too much lag coming down. Skip the "throw the ball drill." Start working on lead arm training. Weight shift, lag and release. Start with the Sitting Into the Left Side Video in the Downswing Section. Then, the Re-Shaping Your Swing for Lag in the Introduction Section. Learn the weight and lead arm swing increasing the angle. Build from there.
October 1, 2014
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Jordan
thanks Craig I'm suffering badly with distance and accuracy so i will work on it, thanks again
October 1, 2014
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Craig (Certified RST Instructor)
Hello Jordan. If you get bored. Take a look at the Dramatic Swing Change Video. Bonus Series - Before and After - Dramatic Swing Change. Just some food for thought. You will see how the lead arm and principles with (weight shift, lag and release) will lead to better impact.
October 1, 2014
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David
I am very right side dominate player and am now just learning to pull from the left side which has eliminated a ton of swing issues so should I just ignore this video? the video seems to be very right side dominate. Thanks.
September 26, 2014
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Craig (Certified RST Instructor)
Hello David. This video is geared more towards the player that doesn't get rid of lag correctly into the strike. If you are very right side dominant, you more than likely already do it.
September 26, 2014
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Anthony
I have always been left side dominant so this is really helping me. However, I'm nowhere near as strong or flexible as I was when I played a lot and played fairly well. Are there any specific exercises other than "normal" workout exercises that I should focus on to help build my speed from my scapula/arm throwing motion?
September 19, 2014
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Craig (Certified RST Instructor)
Hello Anthony. Nothing particular that I would be to concerned about. You are now gearing the swing to use Rotation, Width and Leverage. We start maximizing all of those. You will have plenty of pop!
September 19, 2014
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Sam
Hi James Thanks for your informative review - makes a change to have straightforward communication instead a lot of blah blah blah!! One question how long should I spend on each drill and should I have any swing thoughts (actually that's 2 questions!) Thanks Sam
September 18, 2014
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james (Certified RST Instructor)
Hey Sam, Most welcome! You can spend as long as you want on these drills, your working towards creating a new movement pattern so I suggest you keep the following in mind; - You are aiming at 3000 - 5000 reps to master a new movement - Work towards 100 reps a day if you can - Start slow !! It's hard to master any new movement at full speed so make sure that you perform the movements slowly and accurately - Build up speed - don't jump from slow speed to full speed, work towards 50 % of your normal speed, then 75% and so on. We don't learn well jumping from slow speed to full speed hence why you want to work up to full speed Swing thoughts - just focus clearly on what you are doing and remembering your checkpoints during the drill. Focusing on the drill that you are working on will help to build that new movement pattern and work towards keeping you in "flow". Once you feel that the drill is becoming easier make sure you challenge yourself by adding in a little more speed otherwise we can lose focus and "flow" and can plateau / become bored with the drill Good luck!
September 19, 2014
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Brian
My best golf has come after my lateral shift releasing my left scapula over my spine ripping the lag through impact Are u saying block left side ? When does it start working ?
September 10, 2014
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Craig (Certified RST Instructor)
Hello Brian. This drill is geared for the player that over uses the pull from the lead side and has an issue getting rid of their lag. On the downswing, both arms do have a job. The left will be the control side as the right adds some speed. The left works from the weight shift down. The left oblique will pull the hips open as the left lat is responsible for aiding the arms back in front of the body.
September 10, 2014
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jack
My issue is the opposite of Josh. My club head speed reaches max before impact on full swings. Would it then follow I need to work more on left side release drills. I have no problem hitting 40+ yard left hand only shots using an 8 iron. 9 to 3 swing. Nice penetrating ball flight, divot after ball. My problem is lack of swing speed which seems to be more a right arm problem. Don't know whether throw the ball drill will help or hurt. Would appreciate your thoughts. Thx, Jack
September 6, 2014
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Craig (Certified RST Instructor)
Hey Jack. If you are expending the energy too soon before the ball, you need to be left side dominant and make sure you are retaining the lag before the ball with the right. Work on your release and take a look at the Step by Step Right Arm Drills in the Advanced Downswing Section. Make sure your right arm isn't firing too soon.
September 6, 2014
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Cody
Hey Chuck, I just watched the video and I have a problem. I can generate mid to upper 90s with my right arm (trail arm) and mid to upper 80s with my left arm, but i can only get my club head speed with both arms to around 100-105 consistently. I feel I should be able to generate a ton of clubhead speed. I can throw a football almost 70 yards and I can throw a baseball close 84-87mph. I can dunk a basketball, I'm 6'1". However, I can't generate more clubhead speed than the guy next to me who doesn't own a shred of athleticism in his body. i know I am heavy on the fast twitch muscle fibers, and I figured that should lend to more clubhead speed. What are your thoughts/suggestions? I have videos online also.
September 4, 2014
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Craig (Certified RST Instructor)
Hey Cody. My advice would be to upload your swing for review. Is that what you mean by videos online? There has to be a power leak that you are missing. It would be really hard to determine without seeing your body motion and/or hand am motion into the strike. We would be happy to take a look and plug that power leak for you.
September 5, 2014
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Cody
i do have videos on this website
September 8, 2014
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Craig (Certified RST Instructor)
Hello Cody. Update your instructor to the issues. Let him know you want a review on the main power leaks.
September 9, 2014
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KJ
A silly question maybe, in other videos i was told that left arm should lead downswing right arm is "passenger". But in this throwing ball drill, right arm has hugh roll to create speed. But for me they are somewhat contradictory theories.. Would you give me an advice to combine them?
September 1, 2014
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Craig (Certified RST Instructor)
Hello KJ. This drill is geared towards players who tend to pull too much and not use the trail arm properly into the strike. If you watch the 5 Minutes to a Perfect Release in the Downswing Section. You will see how adding a little right arm starts to create more pace for you.
September 1, 2014
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Scott
I've been working on this drill but when I take it to the range or course it leads me to either pull or hook the ball. Any idea what the fix is for this?
August 29, 2014
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Craig (Certified RST Instructor)
Hello Scott. You are probably flipping the club too much with your trail side. This drill is geared for people who tend to pull too much from the lead side. Take a look at the Vijay Drill in the Advanced Downswing Section. Make sure the lead hand is releasing and trail hand doesn't take over.
August 29, 2014
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Kevin
Until I get a video in, I guess i'm chasing my tail. But here is my question. I'm a Backhander, but i couldn't golf left handed if i tried. i know it's my right arm and hand that's causing me GRIEF/ Fat Shots. It' at the point where i'm not releasing the club. It's not natural for me to throw R. handed, but it is natural for me to golf R. handed.Along with golf drills, would it help if i started throwing R. handed side armed with a ball?
August 26, 2014
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Craig (Certified RST Instructor)
Hello Kevin. It would be a little bit chasing your tail without seeing your swing. We would be happy to take a look and diagnose. The fat shot can be caused by a number of culprits. I would want you to start throwing the right arm with a side arm action. You need to train that left hand to release. Take a look at the Taking a Divot Video in the Downswing Advanced Section to understand how to get a clean strike. Also, the 5 Minutes to a Perfect Release to own some left hand hand training.
August 26, 2014
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Kevin
Hey RST guys, left handed golfer here. After I shift my weight to my lead leg I tend to feel more comfortable using a pulling motion with my right oblique/arm on the downswing. Am I losing club head speed if i do not use my left hand to throw at the bottom of the swing?
August 23, 2014
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Craig (Certified RST Instructor)
Hello Kevin. Focusing on the pulling motion will not inhibit your progress. The trail hand is there to add speed. Get the pull and maintain the lag. Once you can do that without much thought, then revisit adding some throw with the trail arm. Personally, I feel in my swing the same thing you do. Lost of pull and minimal throw (for my size I can still pump it out there with the best of them) as you will to.
August 23, 2014
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Lonny
Why did Hogan and current Pro's Like Sergio and Rory have their right elbow riding right on their hip?\ Lonny Patriot Golf
August 5, 2014
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Craig (Certified RST Instructor)
Hello Lonny. I can't speak for Rory or Sergio. Hogan kept his right elbow tucked to support his plane and use the connection for more of a body driven shot.
August 5, 2014
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Scott
I have a problem pulling from my left side; I've never been able to feel this. I'm much more right-side dominant, but problem here is that I tend to release my right arm and hand too early and dump all my lag. So my question is: is this a good drill for me to work on or not. If not, which drills on the site would be better, given what I say here?
July 12, 2014
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Craig (Certified RST Instructor)
Hey Scott. This drill is geared more for the player that uses the left side too much. Training proper weight shift and getting rid of lag. Take a look at the Faults/Fixes Section and Select the Category Losing Lag and Weak Release. You will find some good videos covering a multitude of items affecting your ability to retain lag.
July 12, 2014
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Kevin
At the 6:15 min. mark, Chuck says; " if you don't actively use the right arm to help bring the club back down, bring the hands back in front of the body..." My question is. In other videos, I believe the Introduction video section, Chuck says, the arms and hands do nothing when weight is shifted back to the left. What am i missing here. Sorry if this is a dumb question.
July 8, 2014
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Craig (Certified RST Instructor)
Hey Kevin. This video is geared towards players who pull too hard from the left. This isn't for all swingers. Some people actually pull too hard and create too much lag on the downswing. The drill is designed to help get rid of lag appropriately.
July 8, 2014
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robert
This video (Throw the Ball) seems to contradict "Move 3- The Downswing," which says just shifting onto the left heel wll take care of putting the club in the proper position. I feel like I need to load and throw (ala this video) but also feel like when I focus on this, I feel like my right shoulder moves forward and I come over the top. So I feel like I need the power of the throw, but also the pulling from the left side to keep the club and rotate versus slide. Any help would be appreciated thanks
July 5, 2014
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Craig (Certified RST Instructor)
Hey Robert. The throw the ball drill is for the golfer who over uses the left side pull on the downswing. Getting into a position where the golfer would be stuck and unable to get rid of their lag. Take a look at the Ladd drill in the Downswing Section. It will explain to you the pulling forces on shallowing out the plane and keeping the right shoulder passive to not come over the top.
July 5, 2014
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Jason
My misses have been an over cooked draw or hook that starts right, and the occasional block. The best way I can describe the good shots is I feel that I let go of the club more thru impact. I was wonder if this throw the ball thought would be good for me in letting the club go and hopefully not coming in to out so severely.
July 4, 2014
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Craig (Certified RST Instructor)
Hey Jason. This drill will help you release some lag. However, let me suggest a couple others. Take a look at the Trace the Plane Line Video in the Advanced Downswing Section to help zero out your path. Also, take a look at the Lose the Right Hand Video in the Downswing Section to help with the block and releasing the club.
July 4, 2014
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Mark
I have found this "throw the ball" (with the right hand ) video to be extremely helpful. I was amazed that I could easily hit shots with a right hand only swing--when I thought it would be impossible. This drill and the use of it in my full swing has greatly increased my consistency and accuracy. Every once in a while, I have been a little slow getting to my left side due in part to concentrating on using my right shoulder as a pivot point as explained in the video. Is this a common problem and how is it best addressed?
June 27, 2014
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Craig (Certified RST Instructor)
Hey Mark. Yes, it is a common problem. The throw the ball drill shows you how to expend the energy into the ball with the right arm. Nevertheless, the pulling side or left side is important. Try blending the use of both sides and make sure to get that weigh shift with the Re-Shape Your Swing for Lag Video. It will help blend the two and keep the body more passive.
June 27, 2014
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Edwin
Hi, Steve's listedthis as one of my recommended video's for this fortnight. This is maybe a really dumb question, and it may become clear when I go out and try it, but where should I be aiming to throw the ball to get the right feel for this move? I'm guessing straight down the line, but thought I'd better check! (The guy in the video looks like he's throwing into the ground in the slo-mo at the end)!
June 25, 2014
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Craig (Certified RST Instructor)
Hey Edwin. No question is a dumb question. Lets get it correct from the start. Yes, the ball will be thrown down the line. Try and throw it at the ground just in front of where the ball will normally be placed.
June 25, 2014
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mark
Thanks for the great videos. I have been working on RST for a year now and have been hitting the ball solidly. I tend to pull the ball left of the target and definitely feel the chicken wing effect. Would this typically result from an overactive left arm on the downswing or an aggressive release of the right arm. Thanks!
June 20, 2014
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Craig (Certified RST Instructor)
Tends to be a more active right arm on the downswing. Take a look at the Long Arms Drill: Cure for the Chicken Wing in the Advanced Downswing Section.
June 20, 2014
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matt
I have a slight flip right before the ball. Will this drill help or hurt that? Really only happening with the driver.
June 13, 2014
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Craig (Certified RST Instructor)
Hey Matt. This might add too the flip. Try focusing more on your lead side. Use the Left hand Release Drill Video in the Downswing Section to Correctly Release. Instead of flipping it too much with the trail side.
June 27, 2014
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Greg
I have struggled a long while with losing the tush line, resulting in blocked shots (particularly with the driver) and occasional pull hooks. I don't feel myself pushing from the right side. When I focus on the squat and then pulling with the lateral obliques it still will pull my right hip out enough to lose the tush line. However, when I do the drill described in How to create lag by Chuck, focusing on the lateral shift and pulling the right arm down, the right hip stays back. My problem is that if I do any pulling with the left arm, I come out of the shot. If the lateral arm should ultimately be the dominating arm how should I proceed? Essentially, when i just use my right arm as described in the drill, my left arm must move straight down from the top with no unwinding of the left shoulder. If the left shoulder starts to unwind in the shift left or the downswing of the arms the right hip starts to move forward and the tush line is lost. Is this how the swing should feel or could there be another reason I keep coming out of the shot. I feel if I could solve this problem I would make a big leap in the golf swing.
June 10, 2014
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Craig (Certified RST Instructor)
Hey Greg. It sounds like when you use the right arm, you allow the left shoulder to stay down and in the shot. When keeping the left shoulder down, the by product is on the right hip allowing it to stay back and stable. Take a look at the Level Shoulders Video in the Advanced Downswing Section. Before trying to dominate the downswing with the right. Try focusing on the lead shoulder staying down as the right stays back. Good for losing the tush and hip spinning.
June 10, 2014
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gerald
My biggest problem is shifting to the left before I throw my right shoulder
June 8, 2014
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Craig (Certified RST Instructor)
Hello Gerald, you need to transfer the weight to the left (for right handed player) before anything thing else happens. If you are struggling with activating the left glute and pulling the weight over. Check out the How the Lower Body Works Video in this same section. Clay and Chuck will give you a drill that will force you to fire the left glute and drive the left heel into the ground. Which will setup the proper movement to get the weight stacked.
June 8, 2014
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Boris (Certified RST Instructor)
In the voice of Gru from Despicable Me: Light Bulb!
May 22, 2014
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Craig (Certified RST Instructor)
Great. Now, assemble the minions and throw the ball!
May 22, 2014
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jeff
Hi, great video. I have to keep on going back to review some of these videos. Here is my question: I'm left handed, and a right handed golfer. I actually was a pitcher through high school and college. It's difficult for me to feel comfortable and athletic making this move. Any suggestions? Also, in the first part of this video, Chuck talks about how one can swing faster without a ball in the way. I'm not finding that, my swing is faster with a ball in the way. Just my observation. Thanks, Jeff
May 7, 2014
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Chris (Certified RST Instructor)
Jeff, this video is really geared towards the sequencing and the proper timing of the release of the trailing arm in the hitting area. The trail arm is adding thrust to the lead arm which should be controlling the club face. I would focus on making sure you have the release really fine tuned and then work back up to the top of the swing and get the sequencing nailed down.
May 7, 2014
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Greg
Does this video of Josh exhibit enough squat in the downswing? I'm trying to get a feel for just how much bend occurs in the left knee with the initial shift into the left leg.
May 6, 2014
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Chris (Certified RST Instructor)
Hey Greg, it is very important that the squat is treated very delicately. This is the most commonly abused area of the golf swing that so many people overdo and get into trouble with the more important part of shifting left properly. If you just work on getting the shift down properly while keeping the hips back that that will still keep the knees flexed plenty to be able to leverage the ground properly and sequence properly.
May 7, 2014
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David
Question about timing: does the "firing of the right arm" happen simultaneously with the weight shift to the left heel? Or is the cue here really "shift to the left, and then fire the right arm?" Thanks
April 21, 2014
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Chris (Certified RST Instructor)
You want to be shifted to the left heel before the firing of the right arm occurs.
April 21, 2014
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I love this drill. But i am afraid to use it a lot, because i don´t know if i should use it. Is it only for golfers who overuse the left site? I am a little confused about the release. Is it left, is it right hand dominated?
April 7, 2014
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Chris (Certified RST Instructor)
Hey Phil, this is actually a great drill for those players that over power the move with the right side of the body in the downswing. It will teach you how to keep the right arm passive until the exact release point occurs. The left arm is ultimately controlling the club face where the right arm is adding speed. However, they are both working together through the hitting area and rotating over each other post impact and extending down the line. Check out 5 minutes to a perfect release to further help you and you can never do too much throw the ball drill
April 8, 2014
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marvin
what is your impact point in the downswing? My biggest problem is dealing with impact. I do not have that crisp sound when I impact the ball
April 7, 2014
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Chris (Certified RST Instructor)
Impact is controlled by the bottom of the swing arc which should be off the left ear. I would suggest that you get an impact bag and place it off the left ear and work on hitting the bag with a flat to slightly bowed left wrist, club face good and square, hips open about 30-40 degrees and shoulder square. Check out impact alignments face on video and then drill with your left arm only as outlined in the 5 minutes to a perfect release then slowly add this throw the ball drill back to the mix and the release point into impact will become much easier for you.
April 7, 2014
1.1 Introduction to The GOAT Code 1.2 The GOAT Delivery Position (GDP) 1.3 The GOAT Grip 1.4 The GOAT Setup 1.5 GOAT Ball Position 1.6 Trail Hand Putting Drill 1.7 Tiger Woods Tee Drill 1.8 Add Lead Hand to Putting Stroke 1.9 Skills Assessment Challenge: Putting
2.1 Clubface is KING 2.2 Trail Hand Chipping Stroke 2.3 Trail Hand Ripper Chip 2.4 Add Lead Hand to Chipping Stroke 2.5 Progressive Drill to Add Lead Hand 2.6 Add Lead Hand to Ripper Chip 2.7 Skills Assessment Challenge: Chipping
3.1 Transferring Power from the Core to the Hand 3.2 The GOAT Takeaway 3.3 Fundamentals of Compression 3.4 The GOAT Pitch Shot 3.5 Pitch Shot Starting Line Drill 3.6 Skills Assessment Challenge: Pitching
4.1 Core Activation - Chair Drill 4.2 Core Activation - Medicine Ball Throws 4.3 Core Activation - Slam Ball 4.4 Core Activation - Punching Bag Power 4.5 20 Yard Wedge Shot Basics 4.6 Skills Assessment Challenge: 20 Yard Shots 4.7 40 Yard Wedge Shots - The Magic! 4.8 GOAT Power Sequence 4.9 The GOAT Drill 4.10 How to Increase Hand Speed - J Release 4.11 The Importance of the Waggle for Speed 4.12 How the Lead Side Works for Power 4.13 Magic of Supination 4.14 80 Yard Shots - Down the Line 4.15 80 yd Shots - Face On 4.16 Tiger Woods 80 yd Face On Reference Video 4.17 How to Coil Around the Trail Leg 4.18 GOAT Backswing 4.19 Rotation & Footwork 4.20 GOAT Downswing - The Whip Effect 4.21 The GOAT 9 to 3 Drill
Webinar 1: The Core Webinar 2: Core Power & Putting Webinar 3 - Compression & Clubface Control Webinar 4 - Fascia & Effortless Power
Is Tiger Woods Golf Swing a Baseball Swing? Pt. 1 of 3 Throw the Club or Push the Club? Pt 2 of 3 Squish the Bug for Effortless Power - Pt 3 of 3 The GOAT Release The GOAT Release Intro - Endless Conveyor Belt GOAT Code Secret to Effortless Power - Pt 1 of 4 GOAT Code Effortless Power - Head Movement - Pt 2 of 4 GOAT Code Effortless Power - Using Your Head - Pt 3 of 4 GOAT Code Effortless Power - Take it to the Course - Pt 4 of 4 Creating Torque in the Swing - Pt 1 of 3 Creating Torque in the Golf Swing - Pt 2 Creating Torque - The Magic Pill for the Feel - Pt 3
The GOAT Code - Ep 1 - How the Hands & Wrist Create Speed The GOAT Code - Ep 2 - How Tour Player Equipment Deals Work The GOAT Code - Ep 3 - 69 yr Old Increases Swing Speed 15 mph in 30 minutes!
Bryan's Journey - Introduction How Bryan's Letting RotarySwing PAY For Itself
Phase 1 - Putting
Bryan's Journey - Trail Hand Putting Bryan's Journey - Trail Hand Putting 2nd Review Bryan's Journey - The Tiger Tee Drill And An Easier Way Bryan's Journey - 2 Handed Putting 1st Review Bryan's Journey - FINAL Two Handed Putting Review Bryan's Journey - Putting Assessment Test
Phase 2 - Chipping
Bryan's Journey - Trail Hand Chipping - Baseline And Hidden Errors Bryan's Journey - Trail Hand Chipping - Improvements And New Errors
9 Days to AMAZING Ball Striking!
9 Days To Amazing Golf Ball Striking - Intro Day 1: Impact Control Day 2: Hitting Low Shots Day 3: Hitting High Shots Day 4: How to Hit the Draw Day 5: How to Hit the Fade Day 6: High and Low Fade Day 7: High and Low Draw Day 8: How to Shape the Driver Day 9: 9 Ball Shot Shaping Drill
Cheat Sheets for Faster Learning
RSA Introduction My SECRET Consistency Routine How to Shallow the Golf Club Master the Golf Transition Core Rotation - Left Arm - Club - RSA RSA Full Swing Kaboodle RSA Heavy Club Training Program RSA Overspeed Program 9 to 3 Drill Program for RSA RSA Power Release Program
Chuck Quinton Live Lessons
How to Shallow Your Hands During Transition Straighten and Lengthen Your Tee Shots w/ the Driver How Tiger, Rory & Ernie Use Their Hips for Power How to Shallow Your Golf Swing Fast and Easy - Live Lesson Live Lesson - How to Stop Losing Tush Line & Boost Consistency Why Your Lead Leg Doesn't Straighten at Impact Do You Start Backswing w/ Hips or Shoulders? Why You Can't Stop Overusing Your Arms in the Golf Swing Former Mac O'Grady Student Saves Back Learning DEAD Drill How to Fix Your Over the Top Move - Live Lesson Learn What REALLY Matters Most for Effortless Power - Live Lesson Restore the Athleticism in Your Swing Like this Former NFL QB Pro Secret #3 - Swing Easy, Hit Hard The #1 Reason Golfers Are Inconsistent and How to Fix it Permanently Making Your Golf Swing Feel Natural w/ Baseball Drill - Live Lesson How to Add Effortless Power Using Your Lower Body Simple Fix to Make a Full Shoulder Turn How to Fix Trail Leg Straightening in Backswing Live Lesson - How to Fix Your Arms by Fixing Your Legs in the Backswing Should You Restrict Your Hip Turn in the Backswing? 4 Steps to Sequencing the Golf Downswing - Live Lesson How to Decelerate Your Hips for Effortless Power Why You DON'T Pull the Butt of the Club Toward the Ball
GOAT Code Power Program
GOAT Code Power Program - Step 1 - Activation GOAT Code Power Program - Step 2 - Technique GOAT Code Power Program - Step 3 - Explosiveness GOAT Code Power Program - Step 4 - Advanced Power GOAT Code Power Program - Step 5 - Kettlebell
RotarySwing Clinic
Clinic - RST History Clinic - Problems with Golf Instruction Clinic - Fundamentals RotarySwing Clinic - Learning Clinic - Setup Clinic - Downswing & Release Clinic - Lag Clinic - The Takeaway Clinic - The Backswing Clinic - Connecting to Your Core Clinic - Follow Through
RSA Experimental
The GOAT Drill The GOAT Grip The GOAT Setup Trail Hand Putting Drill Tiger Woods Tee Drill Add Lead Hand to Putting Stroke Trail Hand Chipping Stroke Add Lead Hand to Chipping Stroke Trail Hand Ripper Chip Add Lead Hand to Ripper Chip Core Activation - Chair Drill Core Activation - Medicine Ball Throws Core Activation - Slam Ball Core Activation - Punching Bag Power The GOAT Takeaway The GOAT 9 to 3 Drill RSA GOAT Drill Week 2
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