RST FitKit - Weight Shift Exercise
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The key to any golf swing is the efficient transfer of momentum from the big muscles to the small, and then to the club. It all starts here.
Hey guys, RST instructor Damian Taglione here.
Today we're going to go over the Golf Fitness Kit here.
So we sell this on the website.
It is a series of bands that have different attachments, and we're going to put together a bit of an exercise routine based on the attachment here.
So it's pretty straightforward.
I was able to just fasten around a pole and I have it about hip width on this one.
So first thing we're going to talk about is weight shift and feeling those muscles that we need to feel during the weight shift and the abs really contracting to hold balance.
So this first one is going to start at the hip height here and I'm going to stabilize on my right side.
So I'm going to put all my weight over my ankle and balance for a second.
So this alone for most people is pretty difficult.
Now I don't have a ton of resistance on this band, just enough that I feel it pulling me towards the wall just a smidge.
So what I'm going to do is pull my belly button into my spine.
I keep my weight into my heel and I feel my glute firing.
So what I want to do is step to my lateral side, just a step maybe a foot, plant my weight so it's over my ankle again.
I want my left side to take the load here.
So I'm going to step, stabilize, squeeze, and balance.
I'm going to go back, step, stabilize, balance.
Again, step, stabilize, balance.
Okay, so suggestion here is going to be three sets of five reps.
So every step out laterally is going to be one rep.
So this is one, two.
Okay, kind of get the idea here.
Now the way to advance this movement, So one would be simply just changing this green band to the red band and making it have a little bit more resistance to it.
Second option here would be just stepping out farther to give you more stretch on this band.
Either one of those are preferably acceptable.
Just make sure that the tension is not yanking you all over the place and you are able to stabilize and balance for a half second.
So if you're stepping and it's just yanking you right back over, obviously this exercise is not effective.
Another way to advance this movement is just by extending the arms out.
Okay, so if I step back and I keep this in the center of my chest, I have more tension in my abdominal muscles now.
So big thing in RST is we want those obliques to be firing and we want to be nice and strong.
That's going to protect your back.
It's going to help you with effective rotation.
Okay, so if we want to advance this movement, arms extended, center of my chest.
So I want to still balance to my right side.
So this one is a little bit more difficult.
I'm going to favor that right side, weight over the ankle.
Okay, so I don't have any tension on here.
So I'm going to step laterally again, stabilize, lift that right leg and balance.
So done correctly, this band should be right in the center of the chest.
Both sides.
Okay, so moving on to the next exercise.
Next one is going to be a lateral step with the scapula retraction.
Okay, So now we're starting to incorporate the back of the shoulder blade to slide down and in and help stabilize that shoulder.
So for RST, when we think about this weight transfer and core rotation, we want to pull the shoulder behind our head.
So we want our scapula to pull down and in, to stabilize our shoulder, to help you have effective rotation here.
So I'm going to use the green band again.
And this exercise is a little bit more advanced.
So I'm going to hold this up fairly high.
So I kind of want to have this behind my head.
I'm going to step laterally.
So I'm facing the camera again.
Same idea.
So belly nice and tight here.
I favor this right leg.
I'm going to step laterally.
Find my balance over my ankle.
Stabilize.
And then right to the other side.
Same recommendation here, guys.
It's going to be three sets of legs.
So the next step is going to be one.
One.
And two.
So obviously we have two shoulders and two arms.
So we want to make sure we get both arms in during this exercise.
Stuart
Craig (Certified RST Instructor)
Stuart
Craig (Certified RST Instructor)