Transcription
Milo Lines:
Welcome out to Superstition Mountain. I’m here with Zach Gulley, our physical trainer here at the club. And also, a new partner here at Milo Lines golf. And we’re going to talk a little bit about three series of exercises for everybody for golf.
Zach Gulley:
Yeah. These are going to address the pelvis, the low back, the mid back, and then the shoulders.
Zach Gulley:
Awesome.
Milo Lines:
And those are all important parts of our body to be able to get moving well, so we can swing well.
Zach Gulley:
Mm-hmm awesome.
Milo Lines:
So, let’s start with the pelvis.
Zach Gulley:
Okay.
Milo Lines:
Because, that’s what we need for setup.
Zach Gulley:
Mm-hmm (affirmative).
Milo Lines:
So, you mentioned a series of exercise, kind of walk us through what this series of exercises looks.
Zach Gulley:
Yeah. So you guys could do this before your rounds at the end of your day, you name it but I want you to do it. So this first one you’re taking hands straight out in front, push down into your club or your stick, and then we’re pulling your belt buckle up, and then sticking your tail up to the sky. So we’re going both directions. I need you guys standing tall for this one. Just trying to get the low back to move. I’m going to keep moving so you can see from a couple angles. So this one here is just feet forward. Next one, we’re going to take feet wide, so something maybe slightly wider than driver width. And you’re good doing the same thing here, So we’re rounding low back and then parting low back. We’ve got belt buckle up belt buckle down. Okay, then we’re going to do something again where we take this stick away.
Zach Gulley:
We go down more into golf posture. This one is going to be a little bit harder, but hopefully after the first we’ve got a little bit more stability. So we’re done. We’re doing the same thing. Round arch, round arch, round arch… Might feel that you’re more shaky, but that’s okay. All of these let’s do sets of 10 or so. Okay, then we’re going to go into like seven iron position. You can use club out in front. If this is hard, and then we’re going to turn towards your back swing and then I’m going to have you try to do those pelvic tilts again in a backswing position.
Zach Gulley:
And then we’ll do that again towards your downswing. So you’re going to get your hips turned to the left, and then you’re going to try to get that pelvic tilt to work in there. Now, I want you to keep in mind, these are probably going to be weird no matter what position you do, but just do them. Just keep moving through, goal is to try to get this thing, this pelvic tilt to start working in all different positions. Okay, then we’re going to go one foot forward. We’re going to do that same thing. The pelvic tilting forward, you guys are doing this right if you feel stretch on the front of the back leg.
Zach Gulley:
Now, when we pelvic tilt it allows us to use your glutes more, allows the glute max to fire. We could do a whole nother chat about what Tiger Woods meant when he said his glutes weren’t working. I can break down that and explain. So we’re going to do that with both legs forward, and then the last one’s going to be taking it down to one knee and trying to achieve that same type of tilting motion. Okay, so you do that on the other side too.
Milo Lines:
Okay.
Zach Gulley:
So that’s a pelvic tilt series.
Milo Lines:
That’s awesome. And how does that help the average person?
Zach Gulley:
So the average person sets up with a little bit too much of that S posture we see, or they have back pain where their back is super tight all the time. So that allows us to be able to get a little bit more accustomed, a little bit more round, which changes how much you can rotate in through your hips and through your teeth spine. So it kind of unlocks both the places that need to be mobile, which is the middle of your back and your hips.
Milo Lines:
Awesome.
Zach Gulley:
Cool.
Milo Lines:
Okay. So now let’s move into the next, we’ll move up the chain a little bit.
Zach Gulley:
So we’re going up the chain. We’re going to the mid of the back.
Milo Lines:
Okay.
Zach Gulley:
I like to use a stick for this one as well. So this little series we are starting standing tall. We’re going to try to keep your hips still. I’m going to have you guys turn just as far as you can, both directions, and again sets a 10 or so since that hips still, and then we will throw one foot forward, [inaudible 00:04:20] you guys do the same thing. So this just helps to lock the lower back in place a bit more sets of 10.
Milo Lines:
So that’s really putting most of the rotation up into the T spine, right?
Zach Gulley:
Yeah. It should be more in the middle of your back and not so much here, not so much in that lead hip. So again, we’re trying to do whatever we can to keep the hips stable that way we’re turning through that middle section of your back.
Milo Lines:
Okay, cool.
Zach Gulley:
So again, we do that standing tall, two feet, both feet staggered standing tall. And then we’re going to take this down into a little bit more of a golf posture type position. We’re going to throw one leg back. So we’ve got a little bit of a post on one. We’re going to try that same thing, and I like this one as a movement person, so that I can see your shoulders turning kind of on a plane that’s down at the ball. So you can see that shoulders are working down at the ball. And if you’re looking at my spine from behind you wouldn’t see a lot of side bending, because my hips are back.
Milo Lines:
Okay.
Zach Gulley:
So it kind of puts us in a hinge position for your hips. So I like this one. We do that on both sides. And then if you want to get really crazy with it, we’re going to lift one leg up off of the ground. Oh boy.
Milo Lines:
Now you’re stabilizing muscles in your leg are having to fire.
Zach Gulley:
if I can catch on. And then we go…
Milo Lines:
That’s a good thing. I’m not the one doing those.
Zach Gulley:
My Butt’s burning.
Milo Lines:
Good. So that’s an awesome series of exercises to get everybody’s back moving.
Zach Gulley:
Yep.
Milo Lines:
Perfect.
Zach Gulley:
So we can lose sticks. And last one, we’ll go through the shoulders here.
Milo Lines:
And I find this one to be a really important thing, because shoulders are pretty important in the golf swing, and most people’s shoulders are not in the best shape and not the most mobile.
Zach Gulley:
So you dealt with the shoulder injury once, right?
Milo Lines:
Yeah a pitcher you know?
Zach Gulley:
Yeah.
Milo Lines:
My elbow and shoulder are pretty much ruined, but these exercises have helped me maintain my… We just did a TPI screen on me, and we noticed I have very good shoulder mobility. And I didn’t about three years ago and I started doing a lot of this kind of exercises and with bands. So I do it with a little bit of weight on it. Not a lot, but just some band work. And it’s made all the difference in my shoulders.
Zach Gulley:
Yeah, good.
Milo Lines:
No pain anymore.
Zach Gulley:
So that’s yeah.
Milo Lines:
That’s good.
Zach Gulley:
We got to teach these guys that.
Milo Lines:
So let’s show them.
Zach Gulley:
So here let’s get you a couple exercises. First one. We’re going to take arms out to the side. These are going to look like everyday things like we’ve done thousands of times, but we’ll just keep moving through. So we’ve got some, some small circles forward. I want you guys to do about eight, and then we’ll take it a little bit bigger. We’re going palms down for the first series, and a little bigger keeping palms down. And then you’re going to get to a point where you’re going to try to go as big as you can, keeping palms down for eight of those each and then we’re going to take those hands. So palms up and you’re going to go backwards here. Same type of series eight and then work it a little bit bigger
Zach Gulley:
And a little bit bigger, as we start getting big. You’re going to start trying to get your shoulder blades involved. So shoulder blades are going up, back, down, forward. Okay. Next one, we’re going show me the field goal. Turn your palms towards you. And then you’re going to lower your hands down, and then take your hands back, here you’re going to keep your elbows even with your shoulders. And we’re trying to externally rotate as far as you can here in the standing tall position. So about 20, have you guys turn your hands, so you got thumbs down, and we’ll do the same motion there. You should start burning a bit.
Milo Lines:
Nah, no burn.
Zach Gulley:
Nothing?
Milo Lines:
Burning like crazy already.
Zach Gulley:
Okay. I lost count. We’re going to go palms up, elbows by the side. Here I want you to squeeze shoulder blades back, try to puff your chest and try to take your hands out wide as you can. So here again is another set of about 20.
Milo Lines:
And this feels like it’s working both my shoulders, and my T spine a little bit, little bit of extension in my-
Zach Gulley:
I like forcing that… Creating some extension through the mid back here. Okay. So we’ve got a little bit of a reflection on the way down extension on the way up just working external rotation here… Okay.
Milo Lines:
Is that the end of the shoulder series right there?
Zach Gulley:
Yeah.
Milo Lines:
Awesome. That’s that’s a pretty good bunch of workouts. My shoulders are, are burning pretty good. And it doesn’t seem like much your shoulders are not really that, they’re not that strong.
Zach Gulley:
Yeah. You, you only have a handful of rotator cuff muscles and they’re not very big, so you don’t need to do a crazy amount of stuff for them, but we just need to make them feel hot.
Milo Lines:
Well, they’re there so-
Zach Gulley:
Cool.
Milo Lines:
And that’s kind of what I’ve done and it’s really helped my shoulders. They, they feel so much better. Okay. So for all of you who would like to get in touch with Zach, you can find him now on Milolinesgolf.com.
Zach Gulley:
Sweet!
Milo Lines:
And you can schedule you, what kind of lessons do you do? Do you do online?
Zach Gulley:
Yeah. So we can-
Milo Lines:
Personal coaching?
Zach Gulley:
We can do online screenings can set you guys up with exercise programs on your own. We can do online face to face type of training programs. You kind of tell me what you need and I’ll be able to help you guys out here.
Milo Lines:
Okay, so just go to his page on the site and you’ll be able to find him, and schedule what you’d like, and be able to get personalized fitness programs.
Zach Gulley:
Yeah.
Milo Lines:
Cool. [crosstalk 00:10:04].
Zach Gulley:
looking forward to it.
Milo Lines:
Well, thanks for watching. If you like this video, click the subscribe button, and come visit us @mylansgolf.com.
Zach Gulley:
Cool.
Milo Lines:
Beautiful.
Zach Gulley:
Thanks.
