It is well understood that the movement of the hips and lower body are an important part of swing movement, rotation and speed, one factor that is misunderstood is the importance of the stability of the lower hips as you move throughout the swing.
In essence, the lower body is a support system for the upper body and in many ways, the lower body is the braking system for the engine of the upper body. So how exactly does the lower body both move and support the upper body? It’s all in the knees.
Single Plane Backswing Trail knee
As you rotate into the backswing, the trail knee braces the leg so the pelvis can turn. But keeping the knee still is critical as it limits the amount of hip rotation. If the one straightens it can cause an over-rotation and too much pelvis movement.
Once you have reached the top of the backswing with the trial knee stable and hips rotated, the stable trail leg moves your pelvis into the flexed lead knee.
Move into Flexed Lead knee
Once your lead knee is flexed, your lead side has put on the brakes. You must keep the lead knee flexed and in position throughout the rest of the through-swing and into your release. Keep in mind that as your lead knee is flexed your pelvis can continue to rotate into the through-swing.
Lead knee flexed, trail foot down
As you continue to rotate through the ball into the finish with the lead knee flexed and trail foot is down, another limit has been created in the movement of the pelvis. Weight had moved into the lead foot and with the trail foot down and the pelvis limited, the upper body can separate from the lower body and produce maximum amounts of speed. By keeping the lead knee in position and the trail foot down, you have created the braking system for the lower body so that the upper body can generate power.
The rotation of the pelvis, while only 40 degrees rotated closed in the backswing and 35 degrees open at impact (at total of 75 degrees) tends to be one of the most difficult movements in the swing as we age therefore it must be something that you continue to develop and maintain as you get older. (I recommend showing the above photo to your personal trainer and mention that you need to be able to achieve this position). It will also take stress off of your back.
To find out more about the Single Plane Swing in 3D, visit Singleplane3D.com.
Have you ever heard that before? I have. And honestly, I’m not sure if it’s technically true.
However I think that the metaphor still works for me. It goes something like this:
Occasionally, it seems like we will never emerge from our struggle. While plodding away in the darkness (a metaphor for struggle) things can begin to feel very heavy. And this can cause us to lose hope in ever transcending the darkness (or ultimately overcoming the struggle).
But then something magic happens. After working a long time on something, breakthroughs happen. Insights appear. Hope grows. The struggle ends.
And then the sun comes out. And life is good again.
My wife and I recently spent the weekend in Nashville with our son Kevin who is a young musician and producer. (It was dark and rainy in Nashville…which made me wish for the sun…and partially inspired the idea for this blog.)
For people like Kevin and his peers in the music biz – smart, talented people working very hard on their passions, but having not yet reached the level of success they are aiming to reach one day – the darkness of struggle can be an impediment to realizing dreams.
What is so inspiring about being around Kevin and his music-industry friends though, is that they are so committed to the work that they never stop moving forward. Yes…they are tempted sometimes to compare themselves to others…but the ones who thrive in these conditions are dedicated to the process of improvement. They just don’t get stuck (very often – or for very long) in WHERE they are at any given time. They TRUST in the process so much that in essence, success is already theirs.
Even if it seems dark right now. Even if there is no guarantee that “the sun will out” on their career.
And this is exactly as it should be. Struggle is necessary to grow talent.
Dan Coyle (Author, Cleveland, OH resident and friend to the Moe Norman Single Plane Swing Community) revealed a decade ago in his book The Talent Code the importance of embracing struggle when learning new skills. Coyle references advances in science which show that struggle actually BUILDS and REINFORCES the physical network of neurons in our brain which allow us to successfully build the skill needed to perform at high levels.
(In The Talent Code, Coyle also reveals the importance in practice.)
As you think about preparing for another year of golf, you no doubt may be faced with the idea of struggle as you work on matching the Single Plane Swing model and ultimately plaingy better golf.
Since we never know how long this is going to take – there are many factors and variables to consider – it certainly can seem like the struggle to improve (or maybe just stink a little less?) is never-ending. If you are feeling that, I want you to know that that is ok.
You are exactly where you should be.
Having said that, there are a couple things you can do.
Stop comparing yourself to other golfers. Compare yourself today to the golfer you were yesterday. This is the only comparison that matters.
Reframe the Single Plane Swing journey. Remember that it is not about IF you can get this…it’s only about WHEN. (And then drop any attachment you have to WHEN success will come for you. )
When things get really heavy for you, step outside of yourself and focus on serving others for a little while. (When we operate from the perspective of “service to others,” our mindset is much more positive and productive.)
Enjoy the journey. The small victories.
Know that success is already yours. And remember that growth comes from struggle.
Struggle is what is required for growth. Struggle is what is required to layer your neurotransmitters with the amazing brain protein sheath (myelin) that will make the changes to your swing long-lasting. Struggle in practice is what is required to ensure that you can take your swing onto the course and actually play better.
So if it feels a little “dark” right now. That’s ok. It’s actually supposed to.
With some continued focus, intentionality and practice and maybe a little reframing, the sun’ll come out for you and your swing. I have no doubt.
Paul Monahan, PCC is a Peak-Performance coach, member of the International Coach Federation and a certified COR.E Performance Dynamics Specialist. He resides in Cleveland, Ohio with his wife Paula and is the proud dad to three young men.
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