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This video is rope swings and we're going to take a look at how swinging a rope can help

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you develop your golf swing. So this has become a lot more popular thanks to Rob

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Holding and Dr. Juan. But I first learned about it from a brilliant trainer named

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Janayau Exander eight years ago or so and I'm going to show you some my favorite

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ways to use a rope to help train the swinging mechanism in your golf swing. So

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there are a couple different ways that you can use it but the general reason why it

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works is basically if I apply force to a rope with just my hands there's a

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there's kind of a split second because this is so flexible where you'll see

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I apply force and the rope just kind of hangs out there. So it ends up kind of

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there's a little jarring transition to it where if I get it there and then I

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I move my whole body and then as the rope is swinging then apply my arms I don't

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feel that same jarring transition. So you can do them in your golf posture. I'm not

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a huge fan of doing it with a golf ball there because I want the rope actually

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swinging out the head of the golf ball as opposed to down into it. So as opposed

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to having the maximum radius and all my speed pick up there I actually want that

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speed out in front of this argument if I'm making it more similar to the timing

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that we would use for golf club. But basically what you're going to do is you get

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up to the top of the swing, let the rope collect and then you're going to swing

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down and the first thing you're going to do is you'll want to pull with your

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body. So I usually have my students feel it both ways so go up to the top of

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the swing and go arms first and then body and you'll be like all right I was a

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little weird it was kind of peaking back there and just didn't feel very very

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smooth and then second you can exaggerate start with the body and then

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swing the arms. So that's one way to use the rope. This is a four foot rope

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you can they sell my home depot and lows. You can use it as that swinging

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coordination to really work on sequencing and path. If you can do that really well

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and then you can do it with the golf club and you get a good kind of similar feeling so

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you get that same kind of sequencing and it feels like it's really

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extending out there but then you can't do it when the golf balls there there's a

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good chance that it's more of a club face issue than a true path sequencing

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issue. So what I'm going to show you is some of the things that I learned from

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Janet Alexander so I'll show other ways that you can use this at home and it's

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really just building a skill of being able to control a rope or control a swinging

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motion with your arms while your body is doing something else because it doesn't

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really matter what that something else is that skill is going to have some good

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transfer to it. So I'm going to show you a few of my favorites but there's

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probably infinite possibilities you could come up with with this. So first one we're

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going to do is just the side-to-side weight shift. So you're going to get the rope

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swinging at kind of a comfortable pace. So now my core is worried about

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stabilizing my shoulder girdle for my arms and now I'm going to challenge my core in my legs to do

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something while keeping a fluid swing of the arms. So first one I'm going to do is kind of a

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side-to-side step or it could be as big as a lateral bound but the goal is to have a fluid

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rotation of the rope. If I find that every time I step it's kind of like I have to stop the rope

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then it means that my core is challenged too much trying to do something with the arms in the leg.

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Okay so we got lateral bound. For all of these if you're going for speed you want to do about 15

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seconds or left. Less if you're going for more endurance I would tend to go up to about a minute.

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So next one we do would be lunges and you can do them in any different direction so again

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getting that smooth rotation and then doing either a forward lunge, a backward lunge,

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a lateral lunge, any of the different kind of good lunge directions. Again challenging your upper body

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and your core to stabilize both ends at the same time. Next one we'll do a squats and then we'll do

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one of my favorites and one of my students' favorites. So again arms swinging the rope overhead

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and then just kind of comfortably I didn't like to do this one for speed but just doing kind of a

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comfortable, almost squat pattern. Really challenges your core to stabilize both the rib gauge

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and your pelvis while doing kind of complicated tasks. So the last one we're going to do is

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pure core rotation. We're going to use the wall. So these walls work pretty well. It's a little

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challenge at home most people don't have kind of a widen of space so you may have to do this outside.

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I'm going to show you you can do this doubled up but for this one in particular I really like

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the rope all the way out so four foot rope. So I'm going to get my back just a little bit away from

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the wall and I'm going to challenge myself to use kind of my good golf posture and I'm going to

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challenge myself to use my core to move this rope around. So I'm not my arms are relatively relaxed

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and just staying in that same orientation out in front of my body and I can add a little bit of the

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weight shift to it. So you'll see that this one isn't too challenging in the half zone but if I let

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the rope all the way out. Now it takes some really good core acceleration but in kind of a smooth

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fashion if I kind of really quickly change the rope it messes up my contact on the next side. So

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if I do it more with my arms like I actually hit myself on the side on that one but if I do it more

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fluidly with the core and kind of feeling the weight of the rope I can do this one pretty safely.

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So those are some of my favorite core activities 15 or 60 seconds depending on what you're trying to

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you can use it to develop sequencing just setting up to a golf ball but swinging with a rope

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is basically an exaggerated version it transfers a lot of same skills that we're going to want to use

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with a golf club. This is a good one especially getting into the off season of ways that you can just

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get better at swinging an object. Start with a four foot rope.