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This concept video is discussing ribcage sway.

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Um, so ribcage sway has been a hot topic this year

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and it's been, um,

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understanding the spine better has been one of my big areas

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of focus the last six months or so.

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Um, I've had some good discussions with one of my mentors

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Voer, um, talking about some of these movements.

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Um, and it's really helped clarify, uh, what's happening,

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especially during the downswing, um, at the spine.

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So ribcage sway can often be confused with, um,

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with side bend.

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And in this video we're gonna talk through, um, kind of the,

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the signs and the symptoms of them.

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And one big takeaway from this is

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because this is such a subtle, um, physiologic movement,

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it's kind of a micro movement.

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It doesn't really show up on, um, 3D motion analysis,

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at least not, uh, directly.

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It might show up, uh, like later in terms of body positions

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and stalls and things like that.

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But if you're just looking at the spine in transition,

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this is actually an easier one to see on video currently,

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um, than any, any measurement that we might see on 3D.

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Um, so let's talk about the difference between ribcage, sway

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and um, uh, side bend.

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So first, um, in the analytic warmup, I do a ribcage, uh,

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or lumbar translation.

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So ribcage sway is really looking at the lumbar

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and lower thoracic spine, uh, doing this lateral movement

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kind of like this, where,

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where side bend would be doing a little bit more of this,

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um, kind of pure fluid curve, uh, moving downward like that.

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If we were to break it down and look at an individual

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segment, um, you have, you have joints on, uh, each side.

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So, um, I only have two hands,

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so I'll demonstrate it kind of this way.

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When you do the ribcage sway

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or when you do a translation,

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what's happening is you are closing the gap,

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but you are not touching the two vertebra together.

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And because they're not touching together,

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they still have some freedom of movement,

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especially in rotation.

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Um, so doing ribcage sway in trans, uh, transition,

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having a little bit of this movement this way, um,

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as you're rotating helps load the muscles so

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that they're in position to fire,

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but it doesn't engage the joint, it doesn't, um,

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kinda get the, the joint locked out.

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So it still has some freedom of movement late.

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So that's why a lack

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of rib cage sway going into side bend too soon can often

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result in the spine kinda running out of range of motion.

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And then you have more of a, um, arm compensation

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or leg compensation down at the bottom of the swing.

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So again, this translation is a little bit more of, uh,

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a linear movement.

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So, um, the way

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that I teach kinda the feeling is in the analytic warmup.

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I go through it a little bit more,

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but the basic version is if you turned your toes in,

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bend your knees and tucked your pelvis, um,

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so toes in knees bent, tuck your pelvis, um,

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that kinda locks out your lower body.

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So now if I have my arms up

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and I go to do a ribcage sway, if I was to kind

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of look in the, in the mirror,

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I would basically be keeping my shoulders more

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or less parallel to the ground.

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And one of the keys to this is I want to distribute it along

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as much of my spine as I can as opposed to, um,

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just doing it at like one segment.

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'cause if I just did it at one segment,

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I'm gonna lock out the vertebrae.

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So you'll watch if I do this rib cage sway,

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now I still have range of motion to rotate.

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If I was to side bend as much as I can now,

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the whole thing kinda rotates as a block.

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I can feel that this isn't really moving, I'm moving below

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and I'm moving above.

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And so that's where in transit, uh, transition.

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Ideally what's gonna happen is as we're having a little bit

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of this weight shift, um, we're going to have a little bit

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of this ribcage sway.

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In the past I've called it more of a left side tilt.

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Um, but I like the ribcage sway terminology

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because side tilt could potentially engage the vertebrae,

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where if I do a little bit more of that, uh, sway,

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I kinda maintained the height of my spine

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and I set it up to be in a better position

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to rotate, um, on the way through.

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So for, uh, the classic signs of golfers

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who kinda lack this ribcage way would be when I get into

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halfway down, my upper body is well

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behind my lower body when my upper body is well

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behind my lower body, kind of like this.

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Um, that can be okay for a driver.

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Um, but it typically causes some low point issues,

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especially with the shorter, uh, shorter clubs or,

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or mid irons and, and shorter.

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Um, and it typically, uh, causes some sequencing, kind

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of some stall and flip action.

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As I, as I mentioned, if I get into this full side bend,

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then the whole thing is gonna want to move as a block,

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which would tend to move everything left.

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Um, so oftentimes I'll just kind of throw the hands and,

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and stay in that side bend and maybe even kind of buckle or,

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or slide my lower body forward as opposed to

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if I get up it to the top

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and I get a little bit of this ribcage sway

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as I'm up rotating my lower body

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now I'm more kind of covering the ball

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and my, my upper body is in a position

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where it can still rotate through the shot.

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So potentially the lack

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of ribcage sway versus too much side bend would show up more

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so in, uh, the release pattern.

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Um, because if I go into side bend

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and I shift forward kind of like this, well, there,

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I wouldn't show up as having a massive amount

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of access tilt, but I would've engaged the vertebra

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where if I get into a side bend

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and let's say I, I still have like a fair amount of bump,

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I could have more access tilt and still be okay.

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Um, so it's not a clear cut, just you need

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to have your upper body on top of your lower body.

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It's more about kind of the, the engagement

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of the spine and what's happening there.

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So it's a little bit complicated, definitely a higher level,

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um, of a higher level concept, higher level thinking.

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Um, but basically what you'll feel is if you do it,

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you get into a position during halfway down

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where you still have a lot of capacity to rotate, um,

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and a lot of capacity, um, to, to move the spine

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into a good bracing position through the swing,

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where if it gets into too much side bend early,

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you'll feel like you're a little bit stuck

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and your body is just kinda locked out.

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So if you're struggling with low point control pull hooks,

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um, potentially, um, too much access tilt

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and some inconsistencies associated with it, experiment

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with this ribcage sway, it's probably a better way

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of thinking about getting that left side bend, uh,

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that I've talked about in transition.