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This drill is spine tension in the downswing.

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Um, so we're going to, we're going to start with an exercise

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where we do a movement for our spine

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to feel a appropriate amount of tension in the downswing.

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Um, so many golfers know that

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good golfers always describe a feeling of being relaxed.

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That can be a couple different places.

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That can be in the wrists

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and forearms, that can be in the, the shoulders and neck.

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Um, but it can also be in the spine.

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That's what we're gonna, what we're gonna

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focus on in this drill.

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Um, so let's walk through this exercise.

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So this exercise is a, is a version of a car, um,

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which is developed by, uh, this, this group, uh, FRC.

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Um, so they've got some great exercises for working on kind

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of movement, joint range of motion.

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We're gonna use it to help us feel the proper

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tension in the golf swing.

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So, uh, we're gonna do a spine movement.

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So first we're going to round that spine forward, right?

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Kind of like doing a cat in yoga, cat and dog.

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And then we're gonna do an extension,

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and we're gonna try to extend not just the lower

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back, but the upper back.

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So we're gonna go forward backward.

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Now we're gonna do left side, right side.

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So we felt these two. Now we're gonna try to blend all four.

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So we're gonna go forward, left side backward,

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right side forward, left side, backward, right side.

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We can go both directions, kind of like this.

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And now, if I was to have you just take a second

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and feel, while you're doing this, I want you to feel

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how much tension you have in your core.

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And I don't necessarily need you

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to do full range of motion on this.

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That's not the purpose. Um,

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but we're seeing how in order to move the spine in this way,

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if you were to try to do one aggressively,

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like let's say I wanted to flex forward really aggressively,

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it would make it hard to then change direction

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and go to the side if I was gonna try to go

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to the side really aggressively.

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It makes it hard to change direction and go, uh, forward.

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So now as I'm, I'm gonna tighten up the circle,

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so I'm not gonna make as big a motion,

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but I want to try to kind

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of like create some speed while doing this.

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That's about the right tension,

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because what's gonna happen is mid downswing,

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I'm gonna be going into flexion and,

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and a little bit of left translation like this,

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and then I'm gonna be going into right side bend extension.

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So I'm, I'm basically going from here to there.

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That's a pretty pronounced or big movement for the spine.

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If you have too much tension, if you go into

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that aggressively, then you're not gonna be able

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to change the direction of your spine.

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So then you're gonna get the change

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of direction from either your legs or extension or slide

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or from your arms and shoulders, either a throw

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or a chicken wing.

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Um, so if we want to get the core doing more

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of the movement, we have to learn this feeling of,

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of a little bit more, uh, decreased tension

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or tone within the spine.

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I don't want it to be floppy,

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like it's not in control at all,

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but I want it to be a little bit more loose.

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So now we're gonna play around with, um, making some 10

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to two moves where we're feeling kind of a little bit

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of this more elephant trunk

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or kind of like syrupy tempo, especially in the core.

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So we're gonna go 10 to two, we're gonna bring it back

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and we're gonna feel like the,

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like the core did whatever movement it was going to do,

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but on a really smooth or soft, uh, kind of tempo.

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One of the ways that I like to get people to soften it is

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by feeling more of an exhale

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or by giving a little bit more of an exhale.

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So on this next one, we're gonna bring it back.

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Actually before we even start, we're going to exhale

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And then keep that exhale going, um,

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as we're making transition into the downs way.

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So we're gonna breathe in

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and out, kinda like that.

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So now we're gonna take it up to the full swing.

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This is where a lot of people in

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that first phase really like to contract and tighten.

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We're gonna try to emphasize being really relaxed in the

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shoulders and rib cage relaxed,

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but still in control,

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kinda like that.

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So if you struggle with, um, too much

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of a movement this way, too much of a movement this way,

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or just it looks like your body doesn't really, uh,

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blend fluidly from transition into the release,

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then we might wanna work on the tone or the level of tension

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and relaxation in your core.