Prepare your Golf Swing for the new Season in ONLY 3 Exercises

Golf season is just around the corner and we want to look at three key areas all golfers need to start preparing if you want your body to feel good when we get to tear it up for real I'm Michael PG professional and head of performance here at DRVN Golf and fitness and today we're going to look at those three areas in the swing and then also give you one simple Mobility exercise for each so that you can do some work throughout the week leading up to getting on the course playing better golf so when breaking the swing down into these three key areas we start with posture and really that is how you organize your body at any point during the swing yes setup is very important we want to be tilted away from the target with that trail shoulder lower the longer the club the lower that trail shoulder want to be active through the ground I want the big muscles ready to go okay we talk about organization when we have this solid foundation our center of gravity is Center that means we're balanced we can create a rotation and we can bring that back to the ball and that is what we need to see as well Posh doesn't just mean setup it also means the position you get into at impact okay and if we don't have the flexibility or the strength we're going to come up out of the shot and that's a bad result okay so we want to be consistent in our Mobility knowing our posture can then be consistent all the way through the swing okay if we're strong enough and mobile enough to stay in the shot use the ground we're going to see incredible results Factor number two is rotation all of those posture elements come right into play here because if we're not stable if we're not balanced and if we don't have the right muscles working we're not going to be able to rotate but when we do we nail that posture we can turn around the spine we can load the lower body we're going to turn the shoulders about twice as far as we turn the hips and at that point we have a consistent move into the ball we're not going sideways we're not letting this club just stand up we're making a full rotation we're loaded and we're good to go okay Factor number three what so many G golfers get wrong that is sequencing okay so sequencing means that we load from the ground up we coil to the top and then the key is the lower body leades we all know that but can your body actually do that we're going to help you out okay so what we get set we nail our posture we get a full rotation and then from the top up it's lower body first into the hips into the core upper body Club head is last to get to the ball okay that's how we maximize Club head speed and efficiency but also when done well this is the safest golf swing as well because the body is working as a system you need Mobility for that and that's what we're going to look at today all right so we got three simple Mobility exercises for your posture for your rotation and your sequencing let's get to work exercise number one is the seated good morning you can do this standing but it's a lot easier to cheat that way all right here you're going to really get into the hips and specifically the lower back all right we want to be able to hinge and move through so that our posture over the ball feels easy okay so you're going to take a seated position where the knee is pretty much the same height as the hip okay and you're going to want to go into a relatively wide stance feet flat on the ground okay a key aspect is that neutral spine we're not slouching and rounding down we're not overextending putting too much tension we're going to be neutral the core is going to be active and we're going to sit into this tall position so feet flat neutral spine you're going to take the club across your shoulders try not to put too much pressure on the shaft right you know you're kind of adding tension at that point so fix your eyes forwards keep those feet flat knees tracking over the toes and we are going to work through the hips we're going to hinge forwards all right so it's not shoulders first is going to be through the hips this is huge if you're going to get that Mobility that allows us to get over the ball and feel comfortable so control your breathing maintain that neutral spine and hinge through that range of motion you want to keep your eyes looking just ahead not straight down not up too much just neutral position eyes forwards and work your way back through okay so don't let your feet move okay that's again that's a compensation we want to maintain that hinge pattern control to our range get deep into that hip joint and then change direction okay so hinging through controlling the breathing you're going to feel it all the way through the hips and into the lower back which is key because we want to be able to do this freely okay and one thing you can really take notice of is if one side feels tighter than the other almost all golfers are imbalanced in the body as well so what we want to see is that we work on that over time so if you feel dis comfort in one side that's something you need to work on right and that's where you get the DRVN app you get full Mobility Program start training like the best all right go and get a 7-Day free trial right now it's in the link okay so from here one more rep you can see that posture here nice and neutral we're not rounding we're going to work our way through feet are flat and then we can change direction and use all of those big muscles how does that work for your posture it allows you to get set into great position over the ball because now we are hinging through the hip not to the same extent but with more flexibility in the front more activation in the back we can get far more stable we can get comfortable in our position and then we can maintain that posture all the way through the [Applause] shut into exercise two we get to sit down again all right and that isolates the upper body which is where we get so much more tension if you can hinge and build flexibility through the hip flexes how you use the ground and how you rotate the hips is going to be part of your Technique all right if we can rotate around the spine this is where the issues really come in and that is why we focus on the seated torso rotation same position as before but this time you're going to bring the club across the chest and we're going to rotate the Torso Again by having a seated position we restrict the opportunity to move and let everything go this really isolates your upper body and creates that stretch around the spine all right so you're loading the muscles you're working your range of motion extremely important all right there's a lot of force in the golf swing so if you're not rotating well you're going to be in some Jeopardy okay so this going to enhance your ball striking and reduce injuries okay that's a good thing so as we get set Club across the chest again we're looking for that neutral spine don't start slouching now neutral spine position and we're going to turn in both directions all right so from here we're going to keep that club level and turn through your range of motion you're going to feel it right in the middle of your back okay if you feel it lower down we've got more work to do all right so you want to feel as it starts from the bottom it's rotating up and up and then as you get to that end range you'll feel where the tightness is okay so eyes forwards turn the club keep it level and work your way through again control the breathing don't let the club come off your chest cuz then you're not seeing how far you can turn and also don't lean you're not trying to cheat this you're trying to improve over time all right that is a key aspect you can use the club to really gauge that as well if you want to measure you're going to see Improvement pretty quickly all right so eyes up neutral spine turn the body and you're good to go work in both directions again you can check when you look if you video yourself or look at marking where the club gets to you can see the difference between right and left and I've always had a little bit extra range in the right side CU I've made so many golf SS getting into that right side of the body and then clearing the hole of the left side differently okay so again imbalances are huge okay so working preseason is going to save you time it's going to save you getting injured and it's going to help your balls striking all right so one more time we rotate you feel that stretch around the spine through the core and you get in a better position which we then take to the swing now in terms of working that rotation into your posture all of those things are applied okay so when we turn through the Torso our hips are going to turn as well and we mentioned it earlier on the hips are roughly going to turn 45 and the shoulders we're going to try and get to 90° okay some can go more but if we can get 45 at the hips low the glutes low that trail leg and then 90 in the upper body we're in a great position to play Great Golf okay so as you turn off the ball we want to load that trail hip okay just like we isolated in our seated rotation if we load to 45 and get solid pose to turn against we can then stretch through the muscles we just worked in the seated torso rotation so off the ball make sure as we load up we work against the ground we get into that trail hip you create the width and then from this point on the mobility we just worked on is going to decide how far you can get around into your turn okay and the cool thing is if we're loaded here and we rotate through the upper body our change of direction is going to happen naturally we don't have to feel as we're pulling down on the club we don't have to put in a massive amount of effort to create speed we're going to be well loaded up we're going to have that coil and then because we're using the ground Everything Changes direction and you start rotating so much better and that makes the game a whole lot easier okay so feel that pressure in the trail foot create the stretch and then let it go [Applause] so Mobility is much more than just flexibility all right it's the ability to control that movement that's a lot of ility all right and we want to work on that if you're going to improve your game so the final movement is about your sequencing and as we talked about that's the when we turn the hips first and then create speed in the upper body okay when we work on that in the swing it's very difficult it's a very hard skill we're focusing all about on the ball contact and also when we're on the C we're thinking about dire ction hazards everything else okay so programming yourself to work purely on the biomechanics and getting the sequencing right can be huge for your game right this one's super simple all you need is a club and you can do this all the way through the week pregame is perfect as well it's a super useful tool all right this is the step to Club press all right so sequencing we have to work from the ground up so what we're going to do is hold the club across the chest just in a reasonable width grip around shoulder width and then we're going to set our feet together okay that means we have to be dynamic with the lower body to start out the mov so we're going to step fire the hips turn the Torso and then go to the Target okay really do this with purpose okay you want to feel as it's fully outset out in front of your chest we Square to the Target and the hips are open okay and you can apply speed here because sequencing means more speed so we're together we're in control we step rotate and go okay so as you step when that knee lands there should be a little bit of depth in your knees as we turn push and accelerate okay that's super important so step push and rotate be aggressive hit that rotation and feel how when you turn from the ground up you can create an awful lot of power through the upper body step and go okay always work both sides even though you're not swinging this direction you want to build symmetry balance and control so that your normal swing path can be improved as well all right so we step out again turn and go and all the time we're using that posture we're using the rotation and we're working through those golf swing mechanics there we go this is a movement that you should absolutely use even just to get you fix through the week can get the body feeling like it's moving okay because if we can plant push and then rotate that's how we maximize Club head speed easy power and ball striking in your swing and that's where you're going to see incredible results this year on the C right and with your body because Mobility is going to be huge if you want to start getting fit and feeling better too okay so we've worked through our posture which is basically again organized through the body over the ball all the way into impact all right so making sure the big muscles are working with the joints to give you the movement that you want we looked at your rotation so that when we turn we can get a full stretch we can create width and then we can return that pattern on the way back down and then we worked on sequencing meaning that when you let it rip the body is using that posture using that rotation and creating speed through all of the levers that you have and also using the ground so that your hips fire to the Target you be confident over the ball and you hit it further and straighter this year so this is just three exercises all right you can do these two three times a week for 10 minutes at a time cycling between the exercises you will see incredible progress all right and all this is ensuring that your body can move the way that you want it to and it's active and ready when the time comes to te it up and go play some golf and if you want to take it to that nextev you need the DRVN Golf and fitness app right we have the best training programs in golf we have exactly what you need and it takes just one minute to get set up all right so you can get your 7-Day of free trial right here in the description hit the link get to work and then we can all golf strong