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5 Minute Golf Setup w/ Weight Shift
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Once you've mastered the setup, you can add weight shift to your program to begin developing the motor skills needed for one of the most important aspects of the golf swing.
- You should be completely comfortable with the setup drill before moving on to this drill
- From a perfect setup, shift your weight one inch to the right, keeping hands and arms still
- Keep the weight on the inside of the right foot
- Shift three inches back to the left, bringing your left leg into neutral
- You can add a slight rotation of the left thigh to help get into neutral
So now that you know how to set up perfectly to the golf ball every time.
And you're building in your reps so that you know no other way to set up to the ball, We're building in the proper set up foundation so that your mind knows exactly what it feels like to be set up correctly, we're going to add one little drill to challenge your mind a little bit more.
If you're not ready for this, just keep going through your set up routine.
When you get really comfortable and confident with the set up, then it's time to add this weight shift piece.
And this is so fundamental, You're going to notice that we drill this in a lot of other drills that we do in the rotary swing tour learning phase.
Because this weight shift is something that you need as much time to master as you can, because it's such an important part of the golf swing.
And so many people do it wrong.
At least 9 out of 10 golfers that we see on an average basis don't shift their weight properly.
And so what we're going to do is I'm going to have you go ahead and get into your set up.
So you already know how to do this, get into your proper set up routine.
And all you're going to do, you're not going to move your arms, you're not going to move your shoulders, you're not going to move your hands, you're not going to move any of that stuff.
You're just going to shift your weight slightly to the right.
And what I'm trying to feel here is that I push in more on the inside of my right foot, or slightly to the medial or middle part of my foot, never to the outside.
That is so important that you understand that as you're shifting, it's just slightly increasing that pressure.
If you shift more than an inch, you're going to be outside, You're going to be on the outside of your foot and you're going to have to slide your hips a long way to get back.
We just want a tiny shift so that we get that fundamental part of the weight shift down, which is important for power in the swing, but we don't need a lot.
So the important part, a tiny bit of shift, but now the important piece is shifting back to the left.
Now to do this, we already talked about the proper stance width.
What we need to do now is, you know that we've shifted one inch to the right, we're going to shift three inches back to the left.
And that's going to get the center of my hip socket over the center of my ankle.
That's where neutral joint alignment is.
That's what's going to allow me to pivot the most freely.
So if we're set up about an inch outside of neutral, or two inches outside of neutral, and we shift an inch back, we've got to shift three to get all the way back to neutral.
So that's the important part of the golf swing.
That is the crux of the golf swing that so many people don't do right because they swing too forcefully from the top.
And their lower body just kind of stops and braces itself for impact, rather than driving the lower part of the body into a proper position.
So that the big muscles can drive the golf swing.
Most people swing all from the rectangle in the upper part of the body.
So instead, we're going to learn to do it right, and we're going to learn to shift slightly one inch to the right and now shift to the left.
You'll notice that I'm in neutral joint alignment here.
Now the important piece is a lot of people ask, well how do I get back to the left? Important part for you to understand is that you don't want to be shoving off your right foot because that's the only way that you're going to get into.
A point where your hips are well outside of neutral is if you push off the right foot.
And that's going to cause you to lose your spine angle coming into impact, your hips are going to move into the ball and all those things.
So we want to avoid pushing off the right foot as much as possible.
That doesn't mean it can't aid in the movement, but the movement is predominantly from the left, and it's a pulling motion.
So now both sides are going to work, they're going to work in pairs but the left side needs to be the dominant feeling move.
Most people don't use the left side at all.
They just shove off the right foot and they slide their hips, or they hang back on the right side and all these things.
So what you're going to focus on is once you shift to the right, now you're going to take your left leg and pull yourself back over.
You're going to feel your glutes, you're going to feel your inner leg.
You're also going to take your left thigh and rotate it slightly.
That's going to allow you, this rotation is going to move your knee over into neutral joint alignment.
See here it's inside my ankle, as I rotate just a little bit, This is giving us a little head start on the hip turn we're going to need later on in the golf swing.
That little bit of rotation is going to help shift my weight over my ankle.
So what we're going to start to build in here is this little bit of shift, there's no rotation at this point, and a little bit of shift back to the left.
If you add a little bit of rotation here, as long as you're neutral, that's great.
You've got a head start on the downswing, so I'm not going to have a problem with you shifting, staying square, and then shifting, rotating that leg, and getting into neutral here.
That's great.
So if you get a little bit of open hips, fantastic.
But I want you to do this five times with your eyes open, and then you're going to do it five times with your eyes closed.
So you start to feel, okay, I can feel my glute activate.
You don't want to feel your quads, especially this part here, activate, because that's going to show that you're out on the toes.
And that's going to put the balance out over your knee, and your knee is not designed to rotate very well.
It's designed to hinge.
There's very little rotational freedom in the knee, but your hip is designed to do this all day long.
So it's so imperative that we get that hip lined up into neutral, so we can pivot safely and pain-free.
If you've had hip, knee, and back problems, this is a huge piece that can really help get rid of a lot of that pain.
So I want you to make sure that you really do this drill a lot in your proper setup.
I've added a little bit of arm movement there.
We don't need that just yet.
Just focusing on the hip movements here as many times as you can.
So follow the repetition cycle that's on your screen now, and this will help you master the downswing, the backswing, the weight shift, the weight transfer, and doing it while in your perfect posture.
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