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Connect to Your Core - Get in Box

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This video gives you a drill to get connected to your core and "in the box." It is imperative for power transfer from the big muscles in your body and for good posture to prevent injury.

Video Practice Points
  • The "rectangle" area includes the neck and upper shoulders
  • Core abdominal muscles form the "box" area
  • Shrug your shoulders up to feel "rectangle" muscles engage
  • Drop shoulders down and pull belly in to achieve correct posture

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Posture in Golf | Connect to Your Core For Power

The second phase in the Five Minutes to the Perfect Golf Setup is what is referred to as get in the box. I think that's a great phrase to give somebody a simple illustration of what it is exactly what we're trying to do. So if you look at the image that's up on the screen now, what you'll see is that the shoulders and chest, the upper part of the torso is kind of in a shape, you could draw a rectangle around it, and the lower part is kind of in the shape of a box. So when Alison's talking about get in the box, that's what she's referring to, just a simple way to understand getting connected to your core and how the shoulder blades should sit in neutral alignment and those types of things. All you really need to know is just learn the term, get in the box, and understand that being in the rectangle is bad and you'll be good to go.

                                So with that, what we're going to do in this video is start to understand what that is exactly. It's a very simple thing to learn and a very simple exercise and drill to come up with that. All you're going to do is, is you're going to stand normal posture, stand straight up, and all you're going to do is shrug your shoulders straight up to your ears. When you do that, you're going to feel all these muscles in your neck, upper shoulders, all these things activate.

                                That's in the rectangle, so all you need to do is shrug your shoulders up, and now all you're going to do is pull shoulders straight down, like you're trying to plug your fingers into the ground. And you'll feel these muscles, kind of in your back, they are in your back, and your lats, you're going to feel these start to engage as you pull your shoulders down towards the ground. Now you don't need to overdo this so that you're tight, that's not going to do us any good either. We're just looking for neutral posture so that you feel a tiny amount of engagement versus being up here and where it's all tight.

                                Now when you look at golfers, and what we see all the time, if I grab a club here, is that when they go to the top of their swing because they're already naturally in the rectangle because their shoulders are slumped forward, and as they swing back they lift up with that left arm, and their chin is buried in their shoulder, they're completely in the rectangle and there's all kinds of issues that that creates, apart from the swing issues there's health issues there, where you can hurt your shoulder with shoulder impingement and those types of things.

                                So it's very important that you understand that you don't want to be up here in this position here, this is where a lot of the over the top movement comes from. We want to use our core, our big muscles in our body to power the golf swing, and so it's imperative that we start out there to address, because nobody I've seen anyway yet, has started out really bad in the rectangle and then made a really [rectangally 02:34] upper body, upper torso driven golf swing and then somehow, all of a sudden pulled it back down in. Lorena Ochoa is about the closest as it gets.

                                So anyway what we want to do is start to feel what good golf posture is. We're trying to stabilize our spine throughout the whole swing and making sure that we're in the box will help do that. So all you're going to do again, is just do this five times and you can do it with your eyes closed, shrug your shoulders straight up to your ears and then pull them straight down. You should feel kind of military posture, your chest is going to pop out a little bit and you want to make sure that you understand that the box is front and back. It's not just your back, and your trap, and your lat muscles, it's also your belly.

                                So what naturally happens when you start to pull your shoulder blades down, what happens is your chest kind of pops out and your belly kind of pops out a little bit. You want to pull that in, because you'll notice that there's a lot of extra curve in my lower back and this is compressing the vertebrae in my lower, in my lumbar spine. So all we want to do is just pull our belly button in, and pull our shoulders down, and now I should have nice, neutral posture, good posture, and that is what getting in the box is. More importantly as you get into your posture as we go over that later, what you're going to find is that gravity's going to want to pull you out of the box. Because your shoulder blades are going to want to roll forward, you're going to get lazy with it, and now you're going to be completely disconnected from your core, so make sure that the shoulder blades are down and in, you're in the box, and you'll have great posture. 

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