5 Minutes to the Perfect Golf Setup may not seem sexy or glamorous, but few things have a bigger impact on your golf swing than your setup position.
Golf Setup and Posture
Now it's time for the Five Minutes to the Perfect Golf Setup video. All we're going to do in this is go through what we've already talked about, but we're going to do it in a sequence that's going to allow you to setup to the golf ball perfectly every time, but more importantly, allow you to drill this over and over and over again so that when you're done, after you've gone through the videos of doing this repetitively for 15 minutes getting the repetitions in that you need, you're not going to know any other way to set up, and that's the goal. In this, we're going to talk about the actual sequence, and we're actually going to go through it in five minutes.
First things first, with your eyes open, you're going sway forward, rock back onto your heels. You're going to do this five times with your eyes open at first. Rock forward. You're going to do this with me. Rock back five times. Now after your fifth one, do this with your eyes closed. We're going to rock forward, eyes closed, rock back, rock forward again, rock back. That's twice. Three more times. What you're trying to do is feel your heels here, feel your toes, feel the distribution of weight. In the last one, settle into balance. You should notice that you settled in slightly over your ankles. You should feel nice and relaxed at this point.
Now what we're going to do is we're going to add getting in the box. All you're going to do five times, you're going to shrug your shoulders up to your ears, feel all the muscles in your neck tighten up, pull your shoulders down, five times. What you're trying to do each time is get a feeling or an awareness of these muscles that you may not have even been aware that you had. We're trying to activate those muscles in your back so that you can start to feel when it's wrong and when it's right. Same thing with your eyes closed, we're going to do five repetitions, getting those shoulder blades moving, feeling your back muscles engage, starting to activate those core muscles. Make sure your belly is pulled in, and that's 10 reps that you just did. Now you should start to feel that your back ... You start to feel that your muscles are engaged.
Now we're going to hinge forward from the hip. What we're going to do here is let our weight drop slightly back under our heels, relax our knees, let our arms hang down, staying in the box. Do that again. You're going to bow forward, let your weight drop back, pay attention to where your weight goes on your feet, relax your knees, stay in the box, let your arms hang forward. Same thing. Bow forward, hinge from the hips, relax the knees, let the arms hang down, stay in the box. Couple more times. You're going to bow forward, relax the knees, let the arms hang. Now in this last one, make sure that you can feel everything.
The next one, we're going to actually close our eyes. It's very important that you start to pay attention to where your weight is. You may have to do it a little bit more slowly at first. Let's do it again. Eyes closed, hinge forward, let your hips drop back behind you so that your weight settles in over your ankles, relax your knees, let your arms hang. We're not adding anything else at this point. We're just doing it with our eyes closed so we can feel where the weight is. Let the arms hang, good balance. One more. Make sure you can feel this.
Now stay in your golf posture, and now what I want you to do is roll your ankles slightly to the inside, not your knees. Roll your ankles slightly to the inside. You're in good posture. Now rock forward onto your toes and rock back. You should find that if you were probably out on your toes, which a lot of us will be just through bad habits, that as you do this you're going to start to find, "Oh, that's where I feel relaxed. That's where I feel balanced and athletic." Now same thing. You're going to do five repetitions with your eyes closed so that your mind starts to activate the kinesthetic awareness, the feeling of where balance is. When you do it with your eyes closed, it's really easy to feel when you're off balance in either direction. Particularly, a lot of golfers get out on their toes.
Now we're in good posture. We're in the box. Everything's set up well, but now my hands, I can't get my hands on the golf club, so now what I'm going to do is add the little bit of hip bump with a little bit of axis tilt. You'll notice that my hands are going to change just slightly. It's going to allow me to get my right hand on the club just a little bit better and get me in a little bit better position at setup. A little bit of hip bump, a little bit of axis tilt, same thing, five times with your eyes open. Now five times with your eyes closed. Just add a little bit of bump. You'll notice a little bit more weight set into your left hip, and get into a good posture there.
In five minutes, you've gone through a golf setup routine that's going to allow you to get set up perfectly every single time and all you want to do is repeat these drills and the following repetitions that you see on your screen. It's going to take you about 15 minutes to go through the whole thing, but if you do this, your body's going to start to become aware and your brain is going to start to become aware of what it's going to take to build the repetitions in there of activating those muscles so that you set up perfectly every single time, and that's going to allow you to get into a great setup position every time and give you a much better headstart to the golf swing.
-Dr. Jeffrey Broker, Assoc. Prof. in Biomechanics at University of Colorado at Colorado Springs and Former Senior Biomechanist for U.S. Olympics Committee
-Hub Orr - Happy PREMIUM MEMBER of RotarySwing.com
-Sam Jarman, PGA Golf Instructor in the UK