WEBVTT - This file was automatically generated by VIMEO

0
00:00:05.035 --> 00:00:06.805
This drill is supported supination.

1
00:00:07.265 --> 00:00:11.365
So this is one of my go-to drills if you're working on getting supination. Uh,

2
00:00:11.365 --> 00:00:14.325
the key here is to make sure it's a forearm movement and not a shoulder

3
00:00:14.605 --> 00:00:14.825
movement,

4
00:00:14.825 --> 00:00:18.885
or that the order of the rotation happens from the forearm first and then the

5
00:00:19.125 --> 00:00:21.365
shoulder second. Um, so, uh,

6
00:00:21.795 --> 00:00:26.445
this is very helpful for golfers who have more of a chicken wing or more of kind

7
00:00:26.445 --> 00:00:30.045
of a hold off where the lead hand stays on top. Um,

8
00:00:30.185 --> 00:00:34.205
it can also help golfers who tend to have a little bit more of a look of the

9
00:00:34.475 --> 00:00:38.245
butt of the club stopping it impact and the hands, uh,

10
00:00:38.315 --> 00:00:41.965
passing or the club passing very quickly, uh, through impact.

11
00:00:42.385 --> 00:00:45.365
So on paper it's a pretty easy drill. Um,

12
00:00:45.495 --> 00:00:50.325
we're just going to hold the upper arm so that the bicep stays pointing

13
00:00:50.385 --> 00:00:54.245
in. Now, easy place to hold it is right down here. It kind of the,

14
00:00:54.545 --> 00:00:55.445
the points of the elbow.

15
00:00:55.445 --> 00:00:59.165
So if you bend your arm and you kind of feel the inside and outside bone,

16
00:00:59.375 --> 00:01:03.165
we're gonna hold those just like this. And if I'm holding on the inside,

17
00:01:03.245 --> 00:01:05.365
I can kind of block the shoulder motion.

18
00:01:05.465 --> 00:01:07.725
So this will help if I'm blocking the shoulder motion.

19
00:01:07.725 --> 00:01:09.965
This will help my elbow stay pointing at the target.

20
00:01:10.225 --> 00:01:15.085
And then I'm going to try to get the rotation of the movement happening there at

21
00:01:15.245 --> 00:01:19.205
the forearm. And I'll often do this with like a little two pound weight, um,

22
00:01:19.745 --> 00:01:22.365
at first just to kind of like activate some of those muscles.

23
00:01:22.745 --> 00:01:26.925
And then I'll get down in golf posture and I'll try to do it into a little bit

24
00:01:26.925 --> 00:01:29.285
more of kind of a dynamic feel. Almost like I was,

25
00:01:29.625 --> 00:01:32.925
if I had a hand here and I was kind of like smacking something like that,

26
00:01:33.305 --> 00:01:36.685
but I'm doing it from the forearm,

27
00:01:37.345 --> 00:01:42.285
not by pulling the shoulder across the shoulder isn't going to really pull

28
00:01:42.455 --> 00:01:46.285
until you get out here. Past impact. Um,

29
00:01:47.185 --> 00:01:51.365
so then the first stage I do of this drill is actually probably the hardest,

30
00:01:51.735 --> 00:01:56.605
which is you're going to have a very short finish where you just finish

31
00:01:56.755 --> 00:01:58.805
when this, uh, supination ends.

32
00:01:59.025 --> 00:02:02.805
So it's going to be somewhere to like the gravity release. Um,

33
00:02:03.265 --> 00:02:07.845
I'm going to have that arm, maybe even exaggerated, turned in,

34
00:02:08.065 --> 00:02:12.485
and now I'm gonna feel like I do a little bit of that supination

35
00:02:12.865 --> 00:02:17.685
and you'll see it because I didn't continue turning with my

36
00:02:17.685 --> 00:02:19.885
body. Um, and I didn't let the shoulder move.

37
00:02:20.225 --> 00:02:24.005
It stopped me very short after impact. Um,

38
00:02:24.545 --> 00:02:27.325
now also because of this movement,

39
00:02:27.585 --> 00:02:32.045
the swing continued to lengthen. It wasn't working away from the ground,

40
00:02:32.105 --> 00:02:35.405
it was continuing to work down to the ground and I was able to make really solid

41
00:02:35.405 --> 00:02:37.445
contact. So we're gonna do that again.

42
00:02:37.985 --> 00:02:41.765
So we're gonna feel like we isolate that forearm a little bit.

43
00:02:42.215 --> 00:02:44.125
Elbow stays pointing.

44
00:02:44.545 --> 00:02:49.165
So my goal is to finish with full supination where the back of the hand and the

45
00:02:49.165 --> 00:02:51.725
elbow are pointing in the same direction. Um,

46
00:02:51.875 --> 00:02:54.605
what often happens is if you turn that shoulder,

47
00:02:54.825 --> 00:02:57.645
now the elbow is pointing this way and the glove hand is this way.

48
00:02:57.885 --> 00:02:59.965
I still have a lot of supination left. Um,

49
00:03:00.025 --> 00:03:02.565
and usually what I would do there is I would do too much with the shoulder,

50
00:03:02.565 --> 00:03:06.525
either pull or go into, uh, too much, um, external rotation.

51
00:03:07.515 --> 00:03:11.205
Okay, so now we're gonna add a little bit more of a follow through.

52
00:03:11.225 --> 00:03:15.045
So we're gonna do kind of a nine to three or more of a belly button height.

53
00:03:15.045 --> 00:03:19.565
And what you'll see is on this. Now when I get to here,

54
00:03:19.985 --> 00:03:23.845
I'm still kind of holding off that, uh, that forearm rotation.

55
00:03:23.865 --> 00:03:28.205
So it still feels like the elbow is pointing more up or turned in. Um,

56
00:03:28.265 --> 00:03:30.325
for some of you, if you're used to doing it all with the shoulder,

57
00:03:30.425 --> 00:03:32.765
that's gonna feel like I haven't really even released it,

58
00:03:33.225 --> 00:03:37.645
but because I got the release from that, the forearm, um,

59
00:03:38.365 --> 00:03:39.485
I also feel a,

60
00:03:39.725 --> 00:03:44.685
a sense of a release and this feeling of connectedness or, or stability,

61
00:03:45.225 --> 00:03:48.645
um, in the tension in my arm motion, right?

62
00:03:48.665 --> 00:03:51.125
So now as we go past that position, we're going to,

63
00:03:51.305 --> 00:03:54.245
the shoulder's gonna go and we're gonna lose a little bit of it. Um,

64
00:03:54.465 --> 00:03:58.165
and we're gonna feel a little bit more like a three quarter finish,

65
00:03:58.185 --> 00:04:01.885
so maybe more of a 10 to two. So we're gonna get into that same feel.

66
00:04:04.105 --> 00:04:08.845
And you'll see as I started to get past here and let the shoulder go, um,

67
00:04:09.105 --> 00:04:12.085
my arms naturally had a little bit more of a fold and it's when I have that

68
00:04:12.235 --> 00:04:15.885
fold, um, that the shoulder tends to do more of its rotation movement.

69
00:04:16.225 --> 00:04:20.605
So the three progressions you're gonna do, kind of like that short finish.

70
00:04:20.915 --> 00:04:24.845
Then you're gonna do short finish with more body turn to get to that nine to

71
00:04:24.845 --> 00:04:28.885
three. And then you're gonna do through the nine to three,

72
00:04:29.205 --> 00:04:31.845
starting to let the shoulder rotate to come up towards the 10 to two.

73
00:04:32.185 --> 00:04:36.365
As you add more speed on both sides or length on both sides, um,

74
00:04:36.575 --> 00:04:39.845
it'll naturally help you get into that more full finish.

75
00:04:40.225 --> 00:04:44.245
So you can go through this little progression, especially the isolation drill.

76
00:04:44.245 --> 00:04:47.165
That's a good, uh, gym work mirror work homework drill.

77
00:04:47.265 --> 00:04:51.085
If you're struggling with getting a little bit more forearm supination to help

78
00:04:51.085 --> 00:04:54.725
with consistency of clubface and path and low point.