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This drill is feeling your weight in your sit bones.

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So oftentimes golfers feel their weight

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primarily in their feet.

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I know that was my case. Um, the problem with

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that is sometimes you might not be aware

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of your upper body kind of tilting back.

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'cause look, I feel like I have my weight forward.

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Um, or if my I lunge like this,

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look I have my weight forward or,

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but I'm actually backwards.

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So what I want to do is I wanna start being able

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to feel my weight more with the, uh,

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where my upper body is compared

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to my pelvis rather than compared to my feet.

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So we're gonna use your sit bones

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or your ischial tuberosities, kind of your two butt bones,

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um, to feel our weight di distribution.

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So we're gonna do an exercise, uh,

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a little awareness drill first.

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We're gonna get down on the ground.

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I recommend doing this inside so you don't get grass stains

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or, or anything like that.

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Um, and a harder surface will give

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you a little bit better feedback.

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We're gonna do two warmups before we do the actual exercise.

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First one's gonna be a little bit of a good morning.

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So what I'm gonna do is I'm holding onto

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my, my thighs like this.

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I'm going to kind of roll my pelvis backward

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and then I'm going to use my arms

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or my biceps to pull myself, uh, back up.

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And then I'm gonna relax. So I'm gonna roll

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back, pull myself up.

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So I'm trying to avoid doing a,

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a big crunch just while I'm kinda warming up.

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So we'll do like five of these.

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So roll back, pull yourself up.

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Next we're going to challenge us a little bit

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and we're going to bring our feet off the ground.

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So I'm balanced on the sit bones.

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Now what I'm gonna do here is I'm gonna do a little walking

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exercise where I'm basically gonna pick up one side,

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slide it forward, put it down,

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so it's kind of got this walking.

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I don't want to be just rocking.

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There's a little bit of a rotation. So it looks like this.

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So I pick it up, kind of walk forward.

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We'll do like five to 10 and then walk backward.

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That's the hard one. That's the one

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that works the abs a little bit more.

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Okay, so we'll say we did five

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to 10 of each of those as the warm.

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Now I'm, I'm feeling confident

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that our cores warmed up enough

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that we can do the actual exercise.

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So a couple different versions of this,

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but basically what we're gonna try

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to feel is the upper body compared to the pelvis.

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So now we're going

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to get feet off the ground and we're gonna shift.

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So that one side is off the ground for right handed golfer.

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The more important one is this left side, kind of like this.

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And now I want to turn my upper body to the right

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and my lower body to the left.

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If you need to, you can put your heels down

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and we're gonna practice rotating your upper body

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and your lower body back to neutral

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and then back to the twisted position.

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But I'm staying over that left side.

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Now for argument safe sake, I'm gonna do the opposite.

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And again, if this is really hard,

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you can put your heels down.

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Now we're gonna put the left foot down

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and we're gonna rock so that we're, if we're right-handed,

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we're gonna rock so that we're in this position.

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And now we're gonna get into impact spine and body position.

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And what I want you to feel is

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what your upper body feels like compared to your lower body.

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The next step is we're gonna stand up

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and ideally we would have a chair or a countertop

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or something like that back here.

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So I'm sitting up against something.

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But you can just take a club.

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If you don't have either of those, you're gonna

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pull it into the sit bones.

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And now I'm going to shift

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until I feel like I'm basically feeling the same thing in my

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sit bone that I was feeling on the ground there.

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So I'm sitting into it by getting my upper body forward.

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This can feel like that upper body sway

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or that rib cage sway.

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Um, this gets us into this really good stacked position.

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Really important for your short irons

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and wedges of having that upper body more forward.

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It is helpful for the driver,

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but you have more options for getting away

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with a compensation, um, with the longer club.

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So now we're gonna try

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and feel a few kinda nine to threes where we're going

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to preset that position.

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So now my upper body is in line with the sit bone

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and I'm going to turn my lower body to close

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and my upper body to open while keeping that alignment.

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A lot of you, as soon as you try to close off,

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you're now gonna turn your upper body so

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that it's over your right sit bone.

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That's gonna encourage either a flip or an early extension

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or a slide or one of the common uh, compensations.

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Alright, so we're getting into that feeling of

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of into that left sit bone.

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And then from there we're just gonna do a little kind

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of easy nine to three.

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And this is gonna feel different for a lot of you,

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that your upper body is really covering the golf ball.

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Um, this is a really important feel for your short irons,

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your wedges, your finesse, wedges, things like that.

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Um, if you struggle with contact with your shorter clubs,

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um, they always say get the weight forward.

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Um, but oftentimes

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what golfers do is to get the weight forward.

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They just slide the hips forward.

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Now my weight is forward, but

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that's not really gonna help my low point control.

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If I want to help my low point control, I have to learn this

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new feeling of getting my upper body

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forward compared to my pelvis.

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To do that, I'm gonna practice feeling my weight more in the

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sit bones, less in the feet.

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So let's do one more where we're gonna preset it.

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It's gonna feel very kind of grounded

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and stable on the way through.

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Really gonna help clean up your shuffling

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and low point control by getting a better orientation

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between your upper body and your lower body

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for your short irons and wedges.