Rory Mcilroy Drill & Golf Fitness to Compress Your Irons

So you want to hit better iron shots and consistently take a perfect divot but there's one major fault that impacts so many golfers and in this video we're going to help you fix it I'm Michael PGA professional strength coach and founder here at DRVN Golf and Fitness in today's video we're going to help you get in the best position possible to compress your irons hit consistent distances and feel confident when you're approaching the green we're going to do so with two simple exercises for a perfect in gym combination with either cables or bands and then we have the number one drill as used by Rory to get in the best position possible to stay in the shot compress your irons and hit the flight that you want to see I mean there is one major fault that golfers do time after time when trying to take a better divot and that is to feel like everything is swinging down to make contact with the ground the reality is the best players in the world do it differently and that is because yes the club head needs to be descending and hitting down on the ball through impact ideally just after the ball is where we take the divot but importantly the lead side of the body is actually going to be moving up okay you see how players push out of the ground so the feel that we need to get to is that as the club travels down we're actually extending up whilst maintaining our posture which is why the swing AR pump drill is so important so we have two exercises to combined for a perfect set to improve your compression in the golf swing you can use a cable machine or a band either way you're going to get incredible gains okay the first exercise is the swing Arc pump drop number one we're going to set into our golf posture we've got the resistance from the side of our body and remember we always work both sides the key here is that on the way back we allow the weight the resistance to stretch us into a fully loaded back swing position so you can see here the shoulders under my chin I'm loaded into that trail leg and this is pulling us away into this nice big stretch through the lats okay that's part one because we want that stability after that we then need to change direction and move in to that impact position okay so here my core has to be engaged I have to be using the lower body and have to be staying in the shot the exercise to actually execute this well because I've got that resistance we've got that challenge we go back into the stretch rotate the hips and back into impact okay so we get that pump that means everything is switched on the lead hip is turned out the chest is down that's the optimal position for your ball striking up to the top add some speed so we load and stretch fight the hips and stay in position over the ball you can see here if I was coming up and out of the shot I'd really have no power okay my whole system is going to break down so this improves how we stay in our posture Engage The Core and then rotate down into the shot and it really does feel good you create more power but most importantly we're staying in that posture and we're creating an incredible impact position and why does the lead leg push out of the ground because that is the pur for your stability and rotation we load up to the top we sequence coming down with the hips leading the swing and then as the club head starts to get into this pre-impact position we have to clear an area for it to hit otherwise you hit that fat shot that we saw before so as the club head travels down the lead leg pushes up and that allows the space for that club to then come into the ball strike down clear release and then work up and through into your follow through okay so here the body is clearing out of the way we're creating a consistent bottom point of the AR you have everything that you need to create the optimal downward strike okay you're not actively trying to hit into the ground you are trying to rotate stay in posture and allow the club to do the work with the swing out pump drill we worked on posture and loading down into the swing when we combine that with the step to rotational press we build in the kinematic sequence needed to level up your golf swing so here we working the exact patterns that you do in the swing we load into the trail side then change direction into the lead fire the hips and then use that energy through the upper body this sequence is incredibly important because if we start to lose that in the exercise or in the swing we're not going to be able to create the right kind of force we're not going to get that compression in our strike okay so here set into that close foot golf posture position step out fire the hips and then fire the upper body okay this is giving you the speed the power and the consistency in your movement to start taking better divots and hit your irons with better compression again we work both sides of the body to enhance your control and enhance your acceleration profiles because we're can now decelerate and work on our weaker side huge for goal and something that so many tend to overlook but training that weaker side is going to have huge benefits okay so again make sure you work the full sequence it's foot first then hip then core and then we punch through with the upper body same as your golf swing where the club head is the last thing to move so we sit and train these patterns hugely impactful it's going to help you whole game it's going to help your body it's going to get you mod durable and faster in every single golf swing add this into your training routine or get it in the DRVN Golf and fitness app simple sets and Reps okay if you want to go with a higher volume a lighter weight so you're learning early on three sets of 20 reps of each exercise 10 on each arm is incredibly powerful if you want to add more speed and more intensity working a high intensity interval style five sets with 60 seconds rest in between 10 reps of each five on each side focus on that punch focus on the speed and how you get into position so that you can take this into your golf swing so we've got those two awesome movements for the gym but how about that drill okay like we say Rory likes this one it's the rotational chop drill okay the big element is that we separate the hands and then the key focus is that when we come down into impact because the hands are separate that means the lead side can increase in height and the trail side stays down so as you can see from this position once the hand is then working up the shoulder the hip is going to work up also but because of that separation the trail side stays down just like in the pump drill we're staying in that strong position the hips are leading and now we can create pressure because we're in great posture whilst rotating and pushing out of the ground okay you take this feel into your swing it's going to give you incredible results okay so we load up to the top that lead hand goes first and then the trail Hand Works down this is your impact position we got the lead leg out of the way PST it up got the trail hand Trail shoulder down over the ball and that's is how you compress your irons adding the step to release drill exercise with the bands or cables and all of a sudden you got perfect sequencing excellent posture and a consistent low point which means you're going to hit those irons flush all right it's going to work for the rest of the bag as well but we're talking about taking a div it all right I've taken a few there swing feels good tonight so go out and get these drills done okay so use that combination in the gym light resistance to start focus on the quality of your movement nail the form and then over time increase resistance okay it's a simple way to make incredible progress in your swing and then once you had that drill in there the transfer from the physical progress in the gym into the technical side of your swing is accelerated okay more progress in less time because your training is directly connected to your drill work and that means your body's going to take on changes quicker technically you can deliver the skills more effectively you're going to save time you're going to save money on coaching because they all waste your time you're going to get in here do your work and hit great shots guys all right so if you enjoyed this video make sure you hit like hit subscribe and if you want more of this and to attach and if you want more of this and the best workouts in golf directly link linked to your onour work and swing work go get yourself a 7-Day free tral to the DRVN Golf and fitness app now all right there's thousands of golfers around the world already putting our training programs to work and seeing phenomenal results all right guys so get out there take some awesome divots do your work to get in the best positions possible and then golf strong