Hi, my name is Aaron Andrus the gold fitness specialist here at great moves physical therapy.
Today we are going on with our next video in the healthy golf swing series Today we will be talking about balance.
I don’t really draw out balance too much but what we do want to talk about today is how it really affects our golf swing.
Back swing, follow through, address and finish how balance can be influenced during that whole swing concept.
Today we are going to give you some exercises that will hopefully build upon your balance, and then we are going to get into some drills where we are actually going to be in our swing,in our address, working on what types of things will help our balance during our swing.
Again we will be doing the exercises then getting into some drills to help you improve your balance today.
Okay so we are going to dive into some of the exercises that will help you improve your balance today.
So what I first want to talk about is balance is something that we should be doing, and practicing on a daily basis.
We always tell our patients on of the easiest things to do at home is to start to brush your teeth with one leg.
The first one I am going to talk about is stork stance, and this is going to be a balance exercise you can eventualy get to as far as the way our leg comes up but to start off it is pretty simple.
You are just going to lift your knee up to your hip level, and this is something you can while you are brushing your teeth maybe while you are watching T.
during a commercial break, and just working on getting this knee up to hip level.
That engages our hip flexors a little bit, and then we have our gluts ingaged here to your hamstrings.
We have this left leg doing a lot of isometric work right now my ankle is actually moving around a lot which is good and it is working the appropriate section of my ankle.
So stork stance, we usually want our hands on our hips, and for that one i would just do it till fatigue or failure and I would continue to try to do that.
Obviously we are going to work both sides.
So stork stance, trying to get that knee up, hands are on my hips, and then once you get that really good, with that motion you can start to take away your eyesight, so you can actually close your eyes go hands on your hips, and then raise that leg and it becomes increasingly difficult, but again appropriate seption is huge in our golf swing, trying to know where our body is in space is basically properoception, so taking the vision away is going to hekp improve that significantly so always work on closing the eyes once you built that base up with the eyes open so that is our first one stork stance.
Again try it when you are brushing your teeth, maybe doing you hair, things of that nature the next on, you are going to take your golf club I have my six iron here, so you want a pretty good lenght 5,6 iron is usually a pretty good one to use, but we are just going to take our gold club, and we are going to set it right across our shoulders.
We are basically going to do that same motion with one leg up and then we are going to add a turn so i will always turn, i recommend to start turning towards your lead leg, so whatever leg, is up in in the stork stance you are going to turn that direction so i would turn the opposite way.
It’s just a little bit easier to start this way.
You want to get up and try about three to four reps in a controlled motion now again my upper body is rotating but my hips are staying pretty stagnant.
Remember that and then just doing the opposite side, up in that stork nice and tall, shoulders relaxed, chest up and turn.
Notice how I am trying to keep my head still, just like in our golf swing.
You don’t want to be turning your head with the rotation, trying to keep the head still, and still rotate from the upper body so you are dissociating your upper body in rotation to your lower body, so make sure that you do that so another one that you can build off of from the stork stance.
So those are the first two, pretty standard, building those concepts the last one i want to show you is for your advanced balanced people.
This is our balance ball, so it is essentially just a stability ball they cut in half and put it on a flat piece of plastic but it really works well for balancing.
What I have a lot of my patients do, is we will actually have them stand on it, and work on again, stork balancing, doing squats, doing sigle leg RDLs which is a good pelvic tilt movement, and I am going to demonstrate all three of those for you today.
The first one just getting on the balance ball is pretty simple.
You are going to put one leg on one side and then you are just going to come up o the opposite side.
This is our starting position.
Right here I usually have people just get aware of where their body is so I have them move around left or right – get that good weight shift on both legs – make sure their ankles aren’t hurting and they are stable.
Once we get there we work into squatting and getting parallel and then coming back up.
Squatting is again, high-level, advanced.
The next two are going to be extreme-level, advanced.
Now you can always add different pieces to these exercises.
You can do them single leg, you can do medicine exercise exercises while you are on the balance ball So, working again on the rotation and power drill – those are also effective.
Going back to the stork, this is my starting position and my foot is placed in the middle of the balance ball.
Then, from here, it can be up in the stork, and then back off.
This is just a continuous stork rep, down and up and if I want to get real tricky, I can just just hold it for as long as I can and you can see my foot wiggling a lot – that’s really good isometrics on the ankle, and the lower leg.
That is our stork.
The last one that I think is the most essential, is adding that pelvic tilt movement.
So, we will go back to one of our previous videos.
The movement where we are pulling our hips in and out and doing this motion on a ball, up into stork, and then you are going to pelvic tilt, reach back this leg keeping your chest nice and tall, and then back.
This is for high level down, and up, okay? So, hopefully, with those exercises you have some type of base line to go home and try doing some of these balance exercises to increase for one, the muscle in the legs and the lower legs those isometric exercises are really good for balance and they just add different things is what is going to help you build your balance the best.
The next section here we are going to get into are actual exercises that are in our swing.
So, drills, per se, that will help you with your balance.
That would be the next piece.
Okay, so we just went over the exercises that you are going to start doing to help increase that balance.
Now we are going to get into some of the swing mechanics and some of the things you could be doing during your swing, out on the driving range that will help you improve balance.
We are going to start from a very basic manner in where our feet should be in our golf swing, where our balance should be on our toes heels, middle of the foot.
So, first of all, when you set up again – we went over posture before – nice neutral posture always making sure our knees are slightly bent.
When I am balanced, I am not too much on my toes, and I am not too much on my heels.
At address, a good balance is just about on our forefoot.
So right here is where our weight should be.
That is where we should be at address now as we swing, our weight shift changes, therefore our balance is always changing.
Having this form of dynamic balance is very key.
The first thing I want you to think about is when you are at address, you are balanced on your forefoot.
When we come back into our backswing we have this weight shift.
The weight now is starting to come up on my right side We say about 90 percent of our weight is on our right leg at the apex in our backswing.
When we load this right side, we actually get a heel lift or we are on our our toe.
Some of us can keep our left foot completely flat, but most of all, most of the weight is going to be on the right side.
So, it would make sense to practice exercised or drills that show getting the weight completey on the right side.
So, this first one is you are going to start in your posture, and we are actually just going to work on taking the club back and actually lifting the left leg and holding our weight on the right side so you can start baby steps.
I just lifted my leg completely off and went to the right side, but the smaller step to that wold be just going to the toe and dropping your foot back, that way you are balanced more, so really feeling the weight shift, and then getting to a point where I can actually hold it and continuously go.
You want to feel the consistent weightshift on the right side.
and you want to be balanced, because if you are not balanced your weight is going to go the your heel, to your toe, the backswing will change during that weight shift.
So, first one, just working on getting on the right side completely So that is our first one.
Our second one is actually our follow through, so our follow through we should finishing up on our left side our hips should be the target line, and we should be balanced so typically what happens is if you are unbalanced in your swing what will happen is we will get to the point in your swing where you wont finish, and you will do something like this or something like this, I have even seen people where their balance is so far back and never gets up to the left side, then this happens.
so it is like a drop step behind us, so what that is is just not a consistent follow through.
If we can have a consistent follow through, we have a consistent weight shift.
So, I want you to try this one at home.
Either open or nice and neutral smooth swing, and hold for 5 seconds, and making sure that our left leg is completely taking the weight shift into the follow through and holding it.
So, that is going to be your second drill, is working on your follow through, consistently getting on your left side, and making sure the hips rotate through and hold that position.
So, first one again, working on the right side and the second one, holding the finish.
So those are going to be two drills that will really instill this – where the weight shift should be.
This is where I want to be consistent to have that consistent swing.
The last thing I want to show you, and this is for those of you that may have something to what I have here, but it is a half foam roll.
You can actually try this with a pillow at home, basically anything that is going to kind of give you instability at the feet.
So this first one this is our half foam roll, just a foam roll cut right in half and to start of easily, you are just going to set it flat on the ground and this is more so to find where our weight should be in our posture at adress, so at our posture at address to be balanced, my weight if I go too far to my toes, I come forward.
If I come too far to my heels, I step backward, so that gives us the same concept in our gold swing.
If I, at address, am too far forward, Then when I come too far forward I am going to be too far forward or I am going to be outside my target line.
If I am coming too far back on my heels, I am going to be inside my target line.
So just working on finding that good target line, keeping the knees bent and just holding this position, and actually working to hold that in an isometric fashion is a really good way to test that balance.
Once you get good at having this side in the foam roll, you can flip it over.
It requires a little more stability, a little more balance.
So, both sides are going to really challenge heel to toe weight balance.
So, a really good way to help train your balance now – I would not recommend trying to swing while you are on this because obviously when there is a weightshift, some of your might fall back, you can try it, just not the safest thing to do thing to do, but for the most part – just working on your weight shift, and balance at address is really what is going to help you.
But again, get on the right side during you backswing making sure that weight shift is good there, and you’re consistently getting on your left side in your follow through is a really good way to help sustain that balance throughout the entire round.
Now most of you are probably asking, “Hey, this is great, but I want more!” Well, we hope to give you some more videos in the future that will touch up on a whole golf program in total, running through flexibility, mobility, balance, power, strengthening.
I want to put that all together for you in a video fashion that you can actually take with you, take home with you, and work on those things.
Or, come in and see us and we will run through that program with you as well.
That is going to be it for today.
We will see you again soon.