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Single Arm Rope Release Training

Many golfers struggle transitioning from an active release training to more of a body driven, passive, release style. The rope helps you feel more body centered movements. Feeling the lead arm supinate, ulnar deviate and maintain that width through the ball is really helpful as part of lead arm only training. The trail wrist wipe can also be trained, but it's not as impactful as what the brain seems to learn from the lead arm rope training.

Playlists: Train Your Release, Find Your Best Swing Quickly, Fix Your Flip, Fix Your Chicken Wing (Bent Arm @ Impact)

Tags: Poor Contact, Chicken Wing, Cast, Iron, Driver, Impact, Follow Through, Release, Drill, Beginner

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This drill is single arm rope training.

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So I've got two different examples here,

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but basically what you want to do is you're going to take your trusty rope that you use for some of your power training,

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and you're going to tie some soft object to it.

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So these are really flexible cones that I like.

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They actually seem to provide a good amount of resistance,

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where this is some athletic tape.

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So it's a little bit denser, more of a ball bearing at the end of the rope.

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I don't think you get quite as good of a feel.

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The purpose of this drill is to help you take some of those single arm release movements

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and learn how to let them happen as opposed to trying to consciously make them happen.

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Right? So a lot of times you're training whether it's the trail arm or the lead arm,

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and you'll get really tense and tight trying to supinate or trying to unhing.

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And the problem is when you create a lot of arm tension,

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your brain has to create more stability further up the chain.

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So if you create a lot of arm tension,

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your brain has to stabilize the shoulder in your ribcage.

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And when it stabilizes, it's going to tend to stall or stop some of your movement.

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So what'll happen is you're doing some of these arm training,

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and then you get over the golf ball and you've got too much tension,

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and you'll see the body kind of brace,

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and that'll mess up your contact,

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and it'll prevent you from really getting out of the drill,

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what you want, which is the ability to hit solid contact

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with good arm movements with very little effort.

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So the rope training can be a way to kind of feel

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guiding the movements as opposed to forcing them to happen.

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So I'll demonstrate most of it with the one that I like,

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which is the few alignment cones,

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but basically it took a rope,

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tied to some athletic tape at the end,

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and then you'll choke up a little bit,

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so that it's, you know, let's say a little bit wider than shoulders.

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All right, so I'm not trying to max that out as much as I can,

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a little bit wider than shoulders.

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Now what you're going to do is you're going to make a little body pivot,

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so that the club or the rope would be at about delivery position.

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So about 45 degree angle with the arm,

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uh, the rope pointed out at about the target line.

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Then from here, you're going to let go with your right hand,

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pivot with your body, and let your arm swing through,

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going through the good single arm release movement.

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So, um, going into unhinging and flexing,

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and then ending with supination.

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And so that movement pattern will look, grab the rope,

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kind of like that.

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Now what you'll see is when I grab the discs,

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they've got a little bit more resistance,

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and the weight is kind of distributed a little bit wider,

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so it'll, I'll get a stronger sensation,

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like it's actually floating through there, and I can really kind of guide that movement.

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And you'll see that the, the rope,

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or my shoulder stays connected,

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through to about here, and then when it swings through,

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that's when my arm disconnects.

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I'm not pulling it through with the arm straight from the get go.

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Now, you can do this with the trail arm.

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I have to admit, I mostly use this for the lead arm.

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I mostly use it for feeling that smooth supination on the way through,

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especially for golfers who tend to kind of get close to impact,

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and then start to re-hinge or chicken wing or bend and pull it up.

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And it won't feel really fluid if you do that movement with the release,

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but letting the arm extend, letting the weight of the club kind of help the supination

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and the owner deviation and that follow through,

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as it kind of extends out towards this argument,

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the rope gives you really strong feeling.

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Now, if you're going to do trail arm,

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so you're going to work a little bit on the wipe and getting the rope to swing

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on the other side of the golf ball,

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you got to be a little creative with how you grip it, I'll show you what I mean.

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Because I can't really, this is going to feel awkward,

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so what I found is the easiest way is to grip it behind the back,

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unless you have a really restricted shoulder.

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So now what I'm going to do is I'm going to initiate a little bit of the wipe movement,

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and I'm going to feel that arm extend after the golf ball.

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As opposed to what this can be helpful for feeling,

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is if you normally just swing right at the golf ball,

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you'll feel a little bit more of the internal rotation

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as opposed to kind of that form or the elbow pit staying up as the form

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rotates through and extends.

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So now we'll grip it back, we'll be right on our own link,

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grip it behind the back, and now I'm going to make my little body pivot with my white movement

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and swing it out in front. Then what you can do is you can grab your club and you can do the

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single arm release drills. They will feel a little bit weird if you've done a number of reps with the rope,

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but take enough practice swing so it starts to feel a little bit comfortable,

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and then try to integrate that fluid feeling into the release.

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If you're not making solid contact, use that as a diagnostic to figure out why aren't you making solid contact.

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What movement is out of position? Because basically what it's saying is that your tension is actually

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saving the fact that you're out of position, and the rope drill is a great way to reveal that.