00:00:00,000 --> 00:00:08,000
This drill is fill out the turtle shell.

00:00:08,000 --> 00:00:14,000
So this is a drill to help get your core active or get your abs active on the downswing,

00:00:14,000 --> 00:00:16,000
but more from a visual standpoint.

00:00:16,000 --> 00:00:21,000
So I use a lot of activation exercises to kind of feel the abs working instead of the

00:00:21,000 --> 00:00:22,000
back.

00:00:22,000 --> 00:00:25,000
This is more of a visual.

00:00:25,000 --> 00:00:29,000
So basically the visual we're going to try to create is a little bit more of a rounded

00:00:29,000 --> 00:00:35,000
back where I'm going to feel like I take my belly button and I'm going to push it to the

00:00:35,000 --> 00:00:38,000
back of a turtle shell.

00:00:38,000 --> 00:00:43,000
So if we imagine that my head and my tailbone were kind of the sides of the turtle shell,

00:00:43,000 --> 00:00:49,000
I'm going to try to round my back from my lower abs to fill out that turtle shell.

00:00:49,000 --> 00:00:56,000
That's similar to what we want the abs to feel like they're doing during that transition phase,

00:00:56,000 --> 00:00:58,000
which gets us more down like this.

00:00:58,000 --> 00:01:02,000
A lot of amateur golfers struggle with early extension,

00:01:02,000 --> 00:01:06,000
and either a stall pattern down at the bottom or too much access to it.

00:01:06,000 --> 00:01:09,000
They'll tend to use more of the back muscles,

00:01:09,000 --> 00:01:13,000
almost like I was doing a back extension kind of like this movement.

00:01:13,000 --> 00:01:18,000
So there I feel more some of my back muscles, my rector group,

00:01:18,000 --> 00:01:20,000
and that tends to pull me this way.

00:01:20,000 --> 00:01:23,000
If I feel more of those lower abs,

00:01:23,000 --> 00:01:26,000
then that tends to pull me forward.

00:01:26,000 --> 00:01:31,000
So first level of activation that we're going to try is we're going to put our hands on the grip

00:01:31,000 --> 00:01:35,000
just like this, and now we're going to feel like we're going to pelvic tilt,

00:01:35,000 --> 00:01:41,000
and we're going to push our belly button or the L3 vertebra back away from the golf ball.

00:01:42,000 --> 00:01:43,000
Kind of like this.

00:01:43,000 --> 00:01:48,000
Now what you'll notice is as I do this, my weight naturally moves towards my heels.

00:01:48,000 --> 00:01:53,000
So one sign that you may have that you're using more of your back is if you excessively move

00:01:54,000 --> 00:01:59,000
in towards your toes. If I go this way, by using the back, you'll see that I drift

00:01:59,000 --> 00:02:02,000
in towards my toes as I'm doing that movement.

00:02:03,000 --> 00:02:07,000
So now once I've got a feeling or a good visual,

00:02:07,000 --> 00:02:12,000
I'm going to try and do a few nine to three's kind of feeling that

00:02:13,000 --> 00:02:18,000
that turtle shell or rounding position. Now oftentimes,

00:02:19,000 --> 00:02:23,000
golfers hate the look of this rounded posture when they're looking at the down the line.

00:02:24,000 --> 00:02:29,000
But the only reason it looks more rounded than say some tour pros is because most

00:02:29,000 --> 00:02:34,000
amateurs haven't rotated at the same time. So if I rounded my back because I've used my abs

00:02:34,000 --> 00:02:40,000
and I've rotated, you'll have that good kind of smooth curve look from the down the line camera.

00:02:41,000 --> 00:02:45,000
So let's do let's work through a couple of progressions.

00:02:46,000 --> 00:02:51,000
We're going to try the nine to three first. So we're going to bring it back and then we're going to

00:02:51,000 --> 00:02:57,000
feel just a little bit of this lower ab crunch. And I stress lower abs because I want you to feel

00:02:57,000 --> 00:03:02,000
all the movement is taking place below your belly button. I don't want to be doing this

00:03:02,000 --> 00:03:07,000
with my upper body and I don't want to be trying to pelvic tilt like this by moving my knees.

00:03:07,000 --> 00:03:12,000
This is more of an ab and a core exercise. So now I'm going to bring it back to about

00:03:13,000 --> 00:03:19,000
belly button height, waist height. And then as I start down, I'm going to feel like I do this

00:03:19,000 --> 00:03:24,000
little crunch. When I do that, I'm going to feel a more of an activation in the oblique.

00:03:24,000 --> 00:03:30,000
But if you don't feel a whole lot, what you'll see from the down the line or if you're using

00:03:30,000 --> 00:03:36,000
a mirror is you'll see your body stay more in the posture as opposed to the lower back staying

00:03:36,000 --> 00:03:43,000
flat and moving in towards the golf ball like this. The other good thing about the abs is if you're

00:03:43,000 --> 00:03:48,000
doing this oblique crunch that tends to encourage this diagonal movement of shoulder called

00:03:48,000 --> 00:03:57,000
torsion or diagonal movement of the ribs. And that by itself is what keeps the upper body moving

00:03:57,000 --> 00:04:05,000
down through impact. Now at some point you are going to come out of this positive torsion.

00:04:05,000 --> 00:04:09,000
You're going to come out of this little turtle shell move and you are going to go into more

00:04:09,000 --> 00:04:14,000
of this bracing movement where your upper body is going to be going into extension. But if you

00:04:14,000 --> 00:04:19,000
are one of the ones who goes in an early extension, what I want you to do is you're going to feel

00:04:19,000 --> 00:04:24,000
that you're keeping this rounded position, but you're going to monitor that your head stays

00:04:24,000 --> 00:04:30,000
back behind the golf ball. Because if you kept crunching as you kept turning, even if you had

00:04:30,000 --> 00:04:36,000
side bend, you could see that your upper body would finish way forward. So your your checkpoint or

00:04:36,000 --> 00:04:43,000
the way you're going to monitor this is if your upper body stays kind of centered then you're finishing

00:04:43,000 --> 00:04:48,000
with enough extension. And if you're looking from the down line, if you see a little bit of rounding

00:04:48,000 --> 00:04:54,000
there as you're starting down on the nine to three, then you're doing enough of that lower ab crunch.

00:04:55,000 --> 00:05:00,000
So one way that I will, if you're struggling with that, really struggling with it and this

00:05:01,000 --> 00:05:08,000
simple activation didn't work, then I'll take a band like I have behind me. And I'll put it in a position

00:05:08,000 --> 00:05:13,000
where I'm pulling it about a 45 degree angle, kind of like this, and I'm going to grab it with the

00:05:13,000 --> 00:05:20,000
outside hand. And now what I'm going to do is I'm going to do that lower ab crunch as my arms extend.

00:05:20,000 --> 00:05:25,000
So this lower ab crunch as my arms extend, this is where I'm really feeling that turtle shell,

00:05:25,000 --> 00:05:31,000
but I'm also feeling the arm extension. And if I add a little bit of rotation, so I'm doing this

00:05:31,000 --> 00:05:37,000
kind of out ahead of the golf ball or about a 30 degree angle kind of out like that, I'll really

00:05:37,000 --> 00:05:44,000
feel this oblique contract. So it feels like a good strong movement there. If I was doing this

00:05:44,000 --> 00:05:50,000
as an exercise, then I would do the opposite side for symmetry. But if I'm doing this as just as a little

00:05:50,000 --> 00:05:55,000
you know, five to ten rep activation, you can do it just on the golf side. So now I have a feeling

00:05:57,000 --> 00:06:01,000
that I want to explore and I want to exaggerate where I'm feeling this oblique as those arms

00:06:01,000 --> 00:06:08,000
extend. So now I'm going to really de-emphasize the rotation because right now I might be worried

00:06:08,000 --> 00:06:14,000
I'm going to rotate with my back. I'm going to emphasize more this turtle shell feel by rounding

00:06:14,000 --> 00:06:22,000
the back and I'm going to emphasize the arms extending away from my body. And when I look at it on

00:06:22,000 --> 00:06:28,000
video, I'm probably going to see that I still rotated just by moving the weight of the club through.

00:06:29,000 --> 00:06:37,000
So this can help clean up a bunch of things related to stalling down at the bottom or early extension.

00:06:38,000 --> 00:06:45,000
This can be a really helpful pattern for getting the legs and the upper body to work together. In fact,

00:06:46,000 --> 00:06:55,000
one of the more common responses I get is when you do this, it feels like everything is more like a

00:06:55,000 --> 00:07:02,000
one unified movement as opposed to a one two if I have too much back going on. So then we're going to

00:07:02,000 --> 00:07:09,000
work through doing bigger swings, so ten to two and up to full swing. Okay, so let's look at a little

00:07:09,000 --> 00:07:16,000
demo here. So we'll do I'm starting in my decent posture. I'm going to do a nine to three continuous

00:07:17,000 --> 00:07:22,000
kind of like that. That was really good felt that oblique. Now we're going to do a little bigger swing,

00:07:22,000 --> 00:07:33,000
little ten to two. Again like that. And now we're doing a fuller swing. As the swing gets

00:07:33,000 --> 00:07:39,000
fuller, it's going to feel almost like a quicker motion, more of like an impulse in transition

00:07:39,000 --> 00:07:48,000
rather than a dominant movement all the way through. So full swing. I don't like that.

00:07:48,000 --> 00:07:53,000
Turtle shell to work on the apps.