Golf Swing Exercises to Stop Pain & Gain Distance!

Want to play golf with an injury or gain distance without introducing pain or injury risk? These golf swing exercises will allow you to do just that with all of your clubs from your irons to your woods. We hope this help!

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DISCLAIMER:
Marcus Bell is a registered exercise professional and sports bio-mechanist but any exercises recommended or suggested in this video are performed purely at the individual’s own risk.

the knee towards that big toe as you Yes. Then you can push straight back from there. Oh yeah. I didn’t feel the twist of my leg there. Lovely. Wow. Yeah. So, I got a couple quick questions, you know, before we get started. Is there any way that, you know, because of my left knee, it always, you know, when I do it right, I guess my knee doesn’t hurt, you know, but when I’m just a little bit off, it really hurts, you know, and I just don’t know, you know, is there an angle I could put my foot at to help with that? Is is it just lack of mobility? What is it that, you know, causes me to hit it poorly, you know, when I’m not, you know, when I don’t feel my left, you know, when I can’t do it with my left leg, you know, is there another way around it? Is there a way to swing off your right foot? Is there, you know? Yeah. I mean, there’s different ways of there’s different ways of course of doing it. Um, but what what we’re going to look what we’ll look at, Tim, is we’ll look at positioning the foot and you moving so that you recognize when your knee is in or out of alignment. Okay. Okay. So, so that when so that you can shift and use the knee, but you’re not going to predispose it to any kind of excessive sheer force because that’s the problem. When you’re getting a when you when you’re shifting and rotating, you’re going to get some of the some stress through the knee. So, so is that like it’s it’s pulling apart from each other. Does that what that means? Shear force. Well, shear Yeah, shear’s like this. So, you’re shifting one way against the floor and you’re twisting. So there’s torque as well. Okay. Sheer force like this uh across it. Horizontal force like a shear across. And then you’ve got a twisting as well. So we’ve got to we’ve got to minimize that by making sure that your hip and your knee and your foot are in a position that your body likes. Okay. Okay. So you can shift through these movements and you can recognize when it’s too much, when it’s Yeah. Okay. Not good for you. Right. So, we need to do it. We need what we’ll do is we’ll hit a few shots and then I want you to just um explain to me the feelings you’re getting or the movements you’re making when you feel discomfort. Okay. Is am I any better at this doing the getting the left side down? Yeah. Yeah. Look, you’re rotating enough, but it’s how you’re moving with the rotation. So, let me show you what I mean. Okay. So, when you swing back, this is all good. Look how much you rotate. But you’ve not actually started shifting back to the target yet. Okay. So, you’re getting up. You you’re you’re almost swinging back and hanging back on the right side. And now you start to go left, but it’s a little bit late. And if you notice, watch the left foot now, the lead foot, it just rolls to the outside. Okay. And now the foot spins. Yes. And I feel that. So, so this is not really using that leg is going into it’s stayed in flexion. And I’ll show you what’s happening. It’s you’re not really pushing off. We want the the three much earlier. So, one, two, three. Whereas you’re going one, two, you’re over here and then everything starts to move together in three. And that’s what I feel. Yes. Okay. So, as everything’s moving together, you’re using a lot of mass and the hands are swinging and essentially now everything’s moving a little bit too close together. the club’s traveling too much with the body and you don’t really have time to push off, but the mass is moving to the target and you’re loading the outside of the lead foot. Okay, this now makes it basically very difficult to push off. So, you twist. Now, this could be the issue with the knee because you’re loading very lateral then twisting. Okay. What we want to do is we want to load early into the lead side and just extend the leg. Okay. Okay. So, that’s going to take the twisting away from the knee because you’re just going to be straighten the leg. Yes. But we’ve got to get into an early three to be able to do it. We’ve got to be in flexion in three to be able to extend. And that extension that’s going to rotate the pelvis. Okay, you don’t actually get that extension through the knee because you’ve carried on loading onto the lateral border of the foot and now it’s kind of stuck and it’s tensioned and then the only rotation you get now is really pivoting pivoting torque through the foot twisting. Yes. Yes. I feel that this is slowing your pivot down and all the time these are wanting to take over. Okay. in because the body’s moving too slow. Okay. So, let’s see what it’s like. If you can just get the board and let’s see what it’s like. What I want you to do as the club starts to accelerate. So, as we as we’re kind of accelerating it, as the club gets thrown back and the wrist is starting to and the club’s accelerating, we should be shifting into our lead side. Okay. All right. So into that left side earlier. Yeah. That’s it. You can let both knees bend as well. So let the let the trail leg bend. It’s going to be So you can sit down a little bit more. Yeah. More more bit more drop than that. That’s better. Yeah. Good. Okay. Excellent. See, that’s when I feel when I go like that, that’s where I feel a little bit of pain right there. Where do you feel it? On the outside or the inside? Right here on top. Okay. So, what I want you to do is just turn the foot out slightly and let the knee point towards the big toe when you drop. Yeah. Does that feel okay? Yes. How’s that? That’s better. That’s better. That’s brilliant. Okay. What? Yeah, that’s great. So, what I want to do now is we’re going to take a red balance pad and the GRF board. And you’re going to set it up like this, Tim. Does that look right? Yeah. You can turn it. You can turn it out a bit more. The board. That’s it. Yeah. Just turn it out slight. There we go. So, it’s more flared for you. We’re going to find where the comfortable range is. Okay. So, what I want you to do now is I want you to just swing back for me. Allow the board to tip forward. And now I want you to just load that lead side and feel the knee pointing. The knee and the toe pointing in the same direction as the board. That’s it. That feel okay? Yes. Now, when you What I want you to do is we’re going to snap that board back so the knee goes straight back in the same direction as the board. Yes. And that’s going to push your left hip back. It’s going to rotate your pelvis and it’s going to keep that leg in a much more comfortable alignment. Does that feel okay to do? Yes. So, just watch me. So, we’ve kind of got a little one, two going. Don’t worry about the board. This is all about the three and the four. What we need to do is just start to feel ourselves. We can we can spring off this balance pad a bit like a trampoline like the trampet and drop into that left side. And then I just want you to swing through. Not a full follow through but just get used to moving that knee straight back. Okay. In the direction the board. Okay. So you’re loading in the direction of the board and you’re pushing back in the direction of the board. Okay, that’s awesome. Very good. Is that okay on the knee? Yes. Brilliant. Nice, Tim. So, you’re going to be much more loaded on your lead side, but you’re going to be loaded with the foot, ankle, knee, hip, a lot more aligned. And then you can push straight back through the toe to the heel along the board. And the knee goes back in the direction of the board. That’s going to rotate your pelvis. And it’s going to also feel like it’s pushing you back away from the target. Just step off, Tim, and just feel that without the board and the Just feel it on the ground. Good. Turn the foot out a bit more, Tim. That’s it. And you can really use that alignment with the knee and the big toe. You can really drop the knee towards that big toe as you Yes. Then you can push straight back from there. Oh yeah. That feel okay? Yes. I didn’t feel the twist of my leg there. That’s brilliant that you can differentiate now. Yeah. Just ease your way in like three quarter swing but feel that load into that lead side. Then push back. Different feeling. Yes. It doesn’t feel as s this way. Yeah, exactly. More rotary. And it feels more that way. Perfect. Like it’s going like I’m here. Yeah. Awesome. And then you see you’ve got a left side bend there. Sorry, a right side bend then. Brilliant. Then because now if I leave my foot on the ground, I can feel my It’s like my leg gets long. Exactly. Perfect. So the knee is going away from the big toe that way. Yes. And that pushes the hip back in the same direction and that rotates your pelvis and that puts you into a trail side bend. What you’ll also feel now you’ve got connection with your lead foot, you’ll also feel Yeah. Well done, Tim. What you’ll also feel now possibly is you’ll feel more of your trail foot being engaged. Yeah, it’s it’s pushing up this way. Exactly. Because now the feet work as a pair. So once you’ve got one foot working, the other foot starts to contribute, starts to comply because it’s a functional kind of couple effect to rotate the hips. We’ve just run an amazing first GRF golf school with Mind Factor with Carl Morris, one of the world’s leading performance coaches at an amazing place, two-day golf school. It’s been fantastic in West, hasn’t it? Yeah. Great two days, wonderful location, incredible weather, a really good group. It’s been a it’s been a special couple of days and myself and the team going to be coming out to Utah. GRF Golf’s coming to America. Got spaces available at our golf schools and if you’d like to experience GRF Golf School, we’d love to see you there to help transform your game. And it’s something Carl you’ve seen firsthand over the last two days, isn’t it? Yeah. I’ve been involved in golf for an awful long time now, 30 odd years coaching at the sort of thick end of things. and and I have to say the two days I’ve spent here with Marcus and his team, it’s just uh blown me away. It’s a fantastic lifechanging golf changing experience where you’ll you’ll spend time with this guy and you’ll explore elements of the game that you’ve perhaps not done before. But above anything else, what I think you’ll get from coming for the school with Marcus is you’ll get a sense of what could be truly possible with your golf in the future. To me, it’s really exciting that you could put a lot of patterns that have held you back for so long, explore some of your ideas, and really, really start to play a game that perhaps at the moment you could only dream of. It’s a very, very special two days. Thanks, Carl. That means so much. That’s uh a ringing endorsement. Very very uh excited to come out and share this with you guys. So, if you’re interested, follow the links. You can book in. There’s some spaces still available. So, jump in quick and we look forward to seeing you in Utah. is you can use a step exercise. Now start with your feet normal stance. Then drag the right foot back to center. Now you can use this leg first for the basically the two into the three. Oh, and so you’re using the step to load to then push yourself back to the three. So you’re using the trail leg to push. Now you’re in that place where you can now push back and you can hit golf shots like this. Yeah, that’s neat. So you step and then it just preloads that left knee to push back off of. Exactly. And you’re not spending you’re not hanging around on the trail leg for too long. You’re using it in the dynamic way that we need to to push back. So you create that lateral back to the lead side very quickly. Okay. So we need to That was pretty good, but we need to get a bit more assertive with the push back to the lead side. That was good. Yeah, I felt myself pour this when I did that. I went it pushed me this way. Have you got a uh Have you got a medicine ball there? Yes. Just grab it. Not too heavy. Starting with it just hanging down underneath your kind of stomach. Watch me here. Same exercise. Get it swinging. And I’m going to take a step back, but I’m going to shift my pelvis and my body watch to the lead side. Watch. The arms go back. Oh, wow. Yeah, but the pelvis isn’t really ro. It’s not Watch me. It’s rotating, but it’s more of a It’s more of a shift. So, I’m not rotating. I’m just swinging it back, but I’m going to shift my pelvis. Look how far that’s shifting. I’m letting my knee go with it. Okay. So, you’re not really worried about the hips turning there. No, they’re going to turn anyway. Don’t worry. Okay. It’s more about shifting the pelvis as a the pelvis segment straight away. As the arms go back, you’re going to feel that step straight away. Push. There you go. That’s it. Very good. He moves really well, Tim. Yes. There you go. Yeah. a bit more of a drop with pop with the lead side. You can just drop into that, sorry, trail side. You can drop into that right right leg a bit more and really push sideways. Push the pelvis sideways. Not don’t pop it. Just shift the pelvis sideways. It’ll Don’t pop it too much. Just feel the drop and the shift. Yeah, it’s only for the shift this exercise. Everything else will start to blend. Don’t worry, it’s you don’t have to get everything in all your ducks in a row with this. There you go. Now, just pop the medicine ball down. Grab your golf club and just do the exercise for me. Just feel bring the right foot back. Feel the step and the shift. Yes. Feel how early that is and how much load there is. And then spring add the pop. That’s it. You can work out on that angle. 30 30 odd degrees. Probably 35 degrees. Yeah, it’s getting out there. And then pop it. Different feel. Yes, I finally feel this going that way. Finally. Awesome. And it’s because you’ve loaded it in a more probably healthier way. You see? So, let’s have a couple of shots and see what it’s like to feel that mass shift in this way now with as per the exercise. Lovely. Wow. Really good, Tim. Nice. Wow. Yeah, that’s really good. Brilliant. Feel feels okay to do. Yeah. Yes. And I finally feel the weight into here. Yeah. I’ve never felt that before. Oh, that’s good. Yeah, that’s awesome. I can’t believe I have side bin. So, I feel like I’m going that way with my left side finally. So, it’s one, two, three. Yes. Brilliant. Fantastic, Tim. Yeah, I got a lot to work on. This is awesome. Thank you very much.