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The drill is the details of loading your glute in the backswing.

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So I got a little prop here that'll help us in a second.

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But basically, when we talk about loading and muscle, all we're really talking about is stretching

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it under tension.

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So if I'm standing right here and I wanted to extend my hips, there's a very little stretch

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in them.

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So I can't get very much out of it.

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If I then flex my hips and my knees, now I have a lot more load and so I can, or I have

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a lot more stretch, so then when I fire I can create more speed.

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So in the backswing, the right glute is what we're trying to load.

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The right glute by itself kind of does extension.

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And there's a couple of different muscles, couple different glutes.

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But as a group, they tend to do extension and external rotation kind of like this.

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So to load it, we have to do the opposite, which means I have to flex and internally rotate

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kind of like that.

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So a lot of golfers kind of struggle with this feeling of kind of loading the glute

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or then firing from the glute.

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So I have a little progression that I like to use to kind of get a feeling of what it's

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like in that hip.

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Now when we're doing these kind of at home drills to feel the load in the glute, it's very

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common for your brain to use what it normally does instead of this pattern.

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As an example, if you're kind of in the early extension pattern, what will happen is your

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brain will think you're rotating, but you're actually doing extension.

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If you're in a sway pattern, you'll think you're rotating into the hip, but you'll actually

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be swaying.

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So you want to use a mirror, want to use some type of feedback so you can see what's going

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on.

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Now in order to best load the glute, we're going to want to have pretty much a straight line

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of force or compression from the ankle through the knee through the hip.

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So as you see, if I get into this kind of loaded position, there's pretty much a straight

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line through that ankle knee hip.

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If I was to let my knee drift too far out, and if I was to get onto the outside of the

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foot, I'm actually going to be loading some muscles more in my thigh, less my glute.

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The other one would be if I fully lock that leg, in order for the glute to have tension,

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you need about 15 degrees of flex in the knee, that creates some tension for the IT

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band, which the glute attaches to.

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So if you fully flex that or fully straighten that leg, it can feel like you're loading

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your glute, but it's going to be a slightly different muscle that's not quite as powerful.

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So we're going to have a little bit of flex in the knees about 15 degrees, and we're

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going to try and rotate while keeping the inside of the foot on the ground.

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So now that's kind of the framework of what we're going to try to do to load this glute.

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Now let's go through this little progression that I like.

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So first one we're going to do is a step up with a rotation.

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So I'm just going to get my little box here organized.

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The step up will allow me to feel rotation, but if I stay kind of over the center here,

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as long as this is stable enough, it will be very hard for me to rotate to the outside

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of the foot.

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I use this one to first give you a coordination feeling of what it's like to rotate

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into the inside of the foot.

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Next we'll move it and we'll do a step down.

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So now I'm going to start in the up position, and I'm going to try to recreate that same

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feeling on the inside of my foot, but now stepping down and rotating.

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Then the last one that I'll do is a lateral step.

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So now I'm just going to do almost like a lateral lunge, and I'm going to step and I'm

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going to try to recreate that same rotation.

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If you're doing the skaters at home, this is kind of an advanced version of a one-sided

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skater.

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So then the last piece would be taking my normal golf stance and trying to recreate that

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same feeling with or without the club.

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So combining this with that good shoulder plane, good arm mechanics is what's going to help

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set you up for a really good backswing to set you up for that transition and release,

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which are ultimately what's really important during the golf swing.

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So let's take a look at a couple different views.

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So now in the swing from the down the line, what you'll tend to see is that knee will stay

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a little bit flex, but because it rotates, it looks like it gets strater than it really

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is.

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The average loss on tour is going to be about eight degrees, five degrees somewhere

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in that range.

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It's not a dramatic straightening of that knee.

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So that was to rotate kind of like so.

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And then from the face on view, one actually hit towards the wall.

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But you'll tend to see that that line between the ankle and the hips, stays relatively

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consistent.

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You won't see a ton of shift.

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And if you see even just a little bit of shift from the hip, that's fine.

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You can see I'm still in that straight line.

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The real problem is when you start getting on the outside of the ankle, since the receptors

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for the glutes are more underneath the big toe and along the inside of that foot.

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So hopefully that helps if you're struggling with loading the glute, swaying, early extension

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in the backswing, this will give you the proper feeling of loading that hip and that glute.