TPT: Rory Mcilroy - Analysis, Drills & Fitness

[Music] what's going on guys welcome back to the channel another new feature headed into 22 tour player tuesdays guys right so again we're leveling up on all fronts what we want to do with this feature is not only analyze the swings of the best players in the world but actually help you understand how you need to move your body and how you need to swing the club to combine and learn from the best okay so it's not just a straight up analysis we're going to look at what you need physically to execute on these movements and to improve your own gear okay so put this up on instagram straight out the main guy that came up was rory mcelroy obviously one of the best swings out there without question naturally just so gifted but also works super hard as well all right so in terms of his training that's one of the questions we got asked quite a lot he does some pretty cool training not a million miles away from the whole golf water design and he does periodize his training to get the most out of his performance okay in terms of learning things over the years without any direct access essentially you're going to see compound lifts you're going to see full-on intensity but you're going to see always tapered to the time of the year okay so much like we are without programming you're going to see a little bit heavier lift outside of the real tournament series but you're gonna be lifting all the way through the year okay so there's a little purse put up just around christmas time with a barbell we're doing some back squats we have some chains up on there that's how I kind of work guys all right so once you kind of match that with the natural ability to rotate and move the way that he does he has some pretty cool things going on okay but looking at the swing how we're gonna dial it up and how we're gonna take things from it okay so obviously not the biggest guy but super powerful amazing rotation and one thing that everybody always notices always in control right you can make 185 ball speed and there's no element of loss of balance whatsoever okay so that's where we're going to focus our attention we're going to focus on the footwork the lower body stability and how that rotation match for the stability is going to power his swing and create the best rotation you can possibly see okay from there we've got a couple of drills based on that and some combinations in the gym that you're gonna want to do if you want to get your body in the position to get as close to rory as possible okay so let's get into this swing right guys down the line okay so again super powerful incredible rotation we also have just an awful lot of really good foundational elements all right the fundamentals are solid okay but as we said our focus today is going to be on the lower body so as you can see here there's a little shift just before we start which is putting a little bit more tension into the trail leg and the trail glute okay something we talked about a lot getting that function getting that stability it also allows you to then get super wide okay so we'll see that more on the face on video as we wind this swing up here notice how once the hands get up to just above parallel in terms of the arm to the ground the left knee the lead knee is working down and towards the trail foot okay and you can see here from that belt buckle that means the left hip is going down the right hip is going up is that articulation that we like to see because then we can then return that in the opposite way okay that pivot motion that rotation down into the ground okay so we've got it stopped here at the top of the swing the right foot is working against the ground so the pressure shifts from even in the feet through the balls of the right foot into the right heel more so as we load that glue okay and that's how you prime the posterior chain create that rotation and also that's how you get the arms in a really good position at the top because when that right leg is solid the arms can then work up and around the spine we've got stability and the club has to work back towards yourself okay so then as we transition down we've got all that potential energy we've got that torque and then we squat okay see how the body moves down you get flex in both knees and we push off that trail side again we'll see this on different angles as we flex down obviously the weight of the body the force created against the ground can then be taken back upwards okay that's your vertical force add that to your rotation that's how you get a massive speed okay so as we wind it through left hip rotates out like crazy at this point the left leg is extending we're still just pushing off the instep of the trail foot the weight transfers in the same way back into the balls of the left foot and then into the heel as it extends the foot's probably going to take off from the ground as well so you see here get that little pot excellent positioning wind through to the finish and now that lead leg is super solid the hip turns around we get into a nice balanced finish guys all right so down the line we really are looking at a super powerful swing we load squat then rotate with power okay guys let's check out face on okay guys slightly angled face on this actually gives us a better look of that lead leg okay we talked about the stability of the trail leg now we're gonna look at how that lead leg moves and works into the ground all right so again awesome swing we look at the power going back we load up and it's like explosion full balance the whole time all right so again that has to come from the ground because that's where our movement is best so as you can see here plenty of strength in that lower body you can see the musculature both feet to begin with again we're pressuring the ground even at set up okay so on our pressure and then it shifts as that left leg unloads the weight as you can see here by that left knee the left hip trailing down we unload the left foot we put lots of pressure into the trail foot okay so obviously for macro right handed we use the pressure of the body the rotation to push down into that right foot and create that equal and opposite reaction all right so obviously we load it going back and you push off it coming through okay guys so from here we continue up to the top amazing position at the top we've got a really wide high back swing how high you can get is gonna be relative to your mobility we can always work on that guys all right so with that left knee down you can see the right foot is loaded there's a slight flex of the right knee the trail glute is loaded and this is where it all happens guys all right so this is all potential energy until this point you see at this point we squat down you see how that left hip moves down towards the target we put pressure back through the lead side that left foot and that is how you then extend up okay so match up with your rotation that press back down into the lead foot the lateral motion created from the right foot we fire the hips massive peak force at impact the left leg straight the right leg is unloaded back into that left side and then we just let it fly from there guys all right so you clear the hips out with that vertical extension awesome positioning okay this is how you create speed this is how I create stability and this is why it's one of the best swings you're ever going to see okay guys cool video here at the end okay so this time what you're looking from behind okay so this gives us a great look at the hip tilt the pivot of the body and how that spine angle is maintained by lower body stability so if you look at the power going through a little slow-mo here massive wind-up it's that push squat rotation you got everything going on at once guys right that's why mcelroy and other players can create so much force what looks like effortlessly okay it's all about that kinematic sequence which is where we start from the ground transfer up through the torso into the arms and into the club okay you get that creation the summation of force when you use the whole body it's a system okay this is how the golf swing works okay and you can see here again great positioning throughout we've got those great fundamentals as we wind this up the lead side lowering with that knee that's a big key okay guys because that holds in our spine and go way better and it allows us to extend through that trail side get that glute functioning and then drive down and through into impact okay so you look at the top again amazing mobility these are all things that you can add to your swing without this mobility but the closer we can get the better our swing is going to be guys all right so up to the top massive upper body rotation through the thoracic spine we've unloaded the left side as you can see the heels lifted just slightly the right side is extended against the ground massive pressure and then down into the ball we get a push off the right side we have to squat through the whole body and as you then pull down the club's in a great position obviously we know the fundamentals are solid still flexed still flexed and then just before impacts we start to see that transfer of energy from going down into the ground to up and out of the ground okay you match that with massive hip rotation and overall range of motion you got yourself this swing right here guys all right so you can see again up to the top totally unloaded into that lead side so it's that transition we unload the left side power through the right side squat then it's lateral vertical and rotational okay these are all things that we can be working on guys all right so again amazing movement amazing quality this is something that we want to learn from and that's what we're going to do right now guys right we're going to get as close as we can to delivering some of these lower body elements okay we're not looking at the full swing we want to give you that lower body stability speed and sequencing to start building the foundation of the best swing possible okay we're going to take a look at the swing first then we're going to hit the gym with a couple of movements and we're going to build ourselves into the best player we can be okay guys so now we've looked through macaroni swine we want to help you interpret that and put it into your own gear okay so number one is going to be the awareness of that lower body action okay and number two is going to be the drill that's going to help you nail it okay so number one we want you to get used to that lead leg working down the hips rotating and the upper body rotating roughly twice as fast okay so again to keep numbers simple when we rotate back we need to let the hips go half as far as the shoulders so if we get our shoulders to 90 degrees we want our hips at 45 okay so all we need to do simply you can put a alignment stick through your belt loops or you can use a club just with your hands here as you unload that lead side so you let your left knee for a right-handed player work down your left hip's going to go down that's naturally going to rotate your hips okay from there continue your rotation whilst creating torque under your right foot okay so I want you here just for the lower body to isolate you want to get this to around 45 degrees okay so here we're zero there we would be at 90 but obviously that's not going to allow you a very good swing so I want you to create torque and pressure okay so holding this at zero degrees we then unload that left side we load the right side and feel that tension here so that's going to be roughly 45 degrees my right foot is working against the ground my trail hip is loaded ready to go and we've unloaded this left side okay then from here you can actively rotate to the target and give yourself exactly that feeling okay so from here remember we add flex to the right both legs so as we go down we squat we push and then you need to get this parallel to the target line right so from here that loaded position we're going to squat turn extend and finish okay so we're using this as a guide for how far we're going to attempt okay so you can do it a little faster again 45 with that nice load squat fire okay and this is just giving you a guide the whole time through one more so we get set unload the lead side trail side is loaded we've got lots of pressure squat push and rotate okay guys so that's kind of an awareness drill okay it's going to give you really good proprioceptive feedback through the feet it's also going to show you how far the hips can turn which muscles are firing at the right times and then how that transfers to your sway okay so the key from there is taking that awareness into a drill so we can deliver it into your swing okay and this is absolutely my favorite over time this is a backswing loading drill and this is going to get it done okay so what you're going to do very simply to start out is align the ball to your trail foot okay so obviously this is a way back ball position we're not going to hit from here this is just to encourage increase our load and give us the awareness of how far we can turn okay so address the ball in line with your trail foot you are then going to wind up to the top of the swing maintaining exactly those ground mechanics that we just worked on okay unload the lead side put pressure into the trail foot start with the balls of the feet into the heel and load that trail glute okay from there you're going to point your left knee and your left shoulder at the ball that's going to give you that fully wound up position okay guys so from there you're in you're under tension you've got stability that's how we then change direction okay and you can make this an even more dynamic drill by hitting with this position okay so you're gonna put a club or an alignment in inside your trail foot align your ball to your normal position and then you have the visual and that awareness of how far to turn your shoulders and then unwind into the ball okay so again using the ground working through the lower body and creating that rotation that we need this drill will help you get the fully loaded backswing to then deliver on the way down into the ground like we said rotational vertical and lateral forces so you can pound it like rory all right guys we're working on the swing we need to be working on the body as well I have looking lower body stability those patterns and that force creation all right so number one we need to be able to work in a symmetry and stabilize the whole body from our lower from our lower half okay guys so we're going to start out with a really cool set we're going gonna go front rack lunges into lateral bounds guys all right so you can use dumbbells kettlebells whatever you need to we're gonna front rack to the body so the weight is on your torso okay this increases your spinal positioning and core engagement as well as loading the body from there you're gonna execute those lunges down and through pushing against the ground creating that asymmetry and hitting every single rep okay guys so you're gonna get massive function you've got the asymmetry and you're organizing the whole body you're gonna compound that and you're gonna superset it with a lateral bounds okay so again this is your lateral footwork that pressure that change of direction that we saw in rory's swing and it's super important guys all right so we're gonna sit use your body weight against your lower half so pressing the ground we stabilize and set that's going to allow you to understand the pressures through your feet that stability required and the amount of torque you can create through excellent footwork guys all right again direct transfer to your swing we load we push we accept and we continue on with that stability all right guys so once we got the stability the lower body strength we need to be able to sequence and create speed and power okay bands are going to be an incredible way to do this okay number one again you've got a superset here we've got the sets and reps down below for you to take them to the gym and try this out okay so what we're going to look at banded tension in a lateral position we start with our feet together you're gonna step out into your gulf posture rotating that hip as you do so plant your lead foot and then it's that sequence okay this is what's important you plant rotate and fire okay just the same as you do in the swing just as the same as roller mcelroy does we push off that trail side plan rotate fire guys right be very aggressive turn and go try and bring in as many of those factors as we talked about okay so don't just kind of turn and go feel as though we start on that loaded right side as we work across we flex both knees we plan as we rotate extend and fire okay that will give you the exact sequence you need to generate those kind of forces and develop your body okay always work both sides although obviously we take that into the right-handed swing guys all right you're going to superset that with vertical extension right cross-body vertical extension so take a band under your alternate foot to alternate hand guys right from here we're going to load down again just like we do in the swing although always work both sides we're gonna load down we're then gonna extend through that lead leg pull the hip back to that massive snap speed and work the vertical force all right so we load down snap and go okay that is massive speed guys all right so down and go and the idea of pulling that foot back it's almost more towards the long drive side but you saw in makarov's transition we go from the trail foot we got into the balls of the lead foot as we push through the heel and extend the glute the hips going to pull backwards and rotate out so load and pull okay so that's where you manage to increase your sequencing we increase lateral rotational and vertical forces all at once and that's how mcelroy powers his swing guys all right so this was our first tour player tuesday guys alright we put a lot into it we really can't wait to see how you all enjoyed it how you're implementing this into your game and let us know who you want to see next time around guys all right every tuesday we're going to dial this up we want to help you get your body in the position to make the swing that you want so you can play your best golf you can hit it further shoot lower scores and then you're back in the gym you make more progress that's the lifestyle we're creating guys all right so appreciate the time you have not already subscribe to the channel check out everything that we do here instagram and most importantly the golf world app guys all right that's where it's at that's what we're here to do you can learn from mackerel and these are the tools to do so guys all right so get out there and golf strong [Music] [Applause] you