Great video Shawn!

From what I have observed, it appears most of your momentum comes from the vertical changes in your swing. Much like the catapult. You rise up (head, hands, club etc) move up in the backswing (should be called the up swing). You start down from the ground up (foot goes to the ground, and your hips lower) pulling the arms, hand and club down along with gravity. The club at that point has tremendous momentum which your body then responds to by staying out of the way of the club which, because of momentum, follows the swing plan set from the start. Your brain then makes the necessary height adjustment as the club approaches the ball.

Is my observation just my imagination?

I asked Grok the following question, and posted with the AIs response. Do you agree?

Does the golf swing transform vertical downward motion (caused by the kinetic chain caused by the squat) into angular momentum which the turn of the body follows? 

Yes, the golf swing effectively transforms vertical downward motion, initiated by the kinetic chain and often associated with a squatting or “loading” action, into angular momentum, which the body’s rotation follows to generate clubhead speed and power. This process is rooted in biomechanics and the sequential transfer of energy through the body, often referred to as the kinetic chain. Let’s break it down to clarify how this transformation occurs and how the body’s turn leverages this momentum.

### 1. The Kinetic Chain and Vertical Motion
   – Squat/Load Phase: At the start of the downswing, many golfers initiate movement with a slight squat or downward motion of the lower body. This action, often called “ground force loading” or “vertical force generation,” involves the legs pushing against the ground to create ground reaction forces (GRF). Studies, such as those using force plates, show that elite golfers generate significant vertical forces (often 1.5–2 times body weight) during the downswing.
   – Role of the Kinetic Chain: The kinetic chain is the sequential activation of body segments—starting from the ground up (feet, legs, hips, torso, arms, and finally the club). The squat engages the large muscle groups of the legs (quadriceps, glutes, hamstrings), storing elastic energy and initiating a powerful upward and rotational force.
   – Vertical Force Contribution: The downward motion compresses the body against the ground, creating a “coil” effect. This vertical force is not the end goal but a catalyst for transferring energy upward and rotationally. According to biomechanical analyses (e.g., Dr. Phil Cheetham’s work), vertical forces peak early in the downswing, setting the stage for rotational movement.

### 2. Transformation into Angular Momentum
   – From Vertical to Rotational: The vertical force generated by the squat is redirected into rotational motion through the hips and torso. As the legs push upward, the pelvis begins to rotate (often called “hip unwinding”), transferring energy to the torso. This is where the vertical motion transitions into angular momentum:
    – Pelvic Rotation: The hips rotate toward the target, typically reaching peak angular velocity before the torso. This rotation converts the linear (vertical) energy into rotational energy around the spine’s axis.
    – Torso and Shoulder Turn: The torso follows the hips, amplifying the angular momentum. The stretch-shortening cycle (SSC) between the hips and torso (where the torso lags slightly behind the hips) creates a “whip-like” effect, increasing rotational speed.
   – Angular Momentum Definition: Angular momentum in the golf swing is the product of the body’s moment of inertia (related to mass distribution and swing radius) and angular velocity (rotational speed). The squat’s vertical force increases the efficiency of this transfer by engaging larger muscle groups early, allowing smaller, faster segments (arms, club) to accelerate later.
   – Kinematic Sequence: Data from 3D motion capture (e.g., studies by Dr. Sasho MacKenzie) shows that peak angular velocities progress from pelvis to torso to arms to club, with each segment building on the momentum of the previous one. The vertical squat initiates this sequence, enabling the body to “uncoil” rotationally.

### 3. Body’s Turn Following Angular Momentum
   – Rotational Follow-Through: The body’s turn (hip and torso rotation) follows the angular momentum generated by the kinetic chain. The hips lead, pulling the torso, which in turn pulls the shoulders, arms, and club. This sequential rotation ensures that the clubhead accelerates through impact, maximizing speed (often 90–120 mph for pros).
   – Role of Ground Forces: The ground provides a stable base for torque generation. As the legs push vertically, they also create rotational torque by shifting weight from the trail side (back foot) to the lead side (front foot). This shift, combined with hip rotation, drives the body’s turn.
   – Centrifugal Forces: As the body rotates, the arms and club extend outward due to centrifugal forces, further amplifying angular momentum. The club’s long lever arm (shaft length) magnifies this rotation into high clubhead speed.

### 4. Biomechanical Evidence
   – Ground Reaction Forces (GRF): Research (e.g., Golf Biomechanics Lab at Stanford) shows that vertical GRF peaks early in the downswing (0.1–0.2 seconds after transition), followed by a rapid increase in rotational torque. Elite golfers use a combination of vertical and shear (horizontal) forces to initiate rotation.
   – Kinematic Studies: 3D motion analysis (e.g., AMM TPI 3D) reveals that the pelvis rotates 400–600°/s in professional swings, with the torso lagging slightly at 600–800°/s. The vertical squat contributes to this by “pre-loading” the lower body, allowing faster hip rotation.
   – Energy Transfer: The stretch-shortening cycle between body segments (e.g., hips stretching the torso muscles) enhances energy transfer. The squat amplifies this by engaging the glutes and core, which are critical for rotational power.

### 5. Practical Implications in the Golf Swing
   – Squat as a Trigger: Golf instructors (e.g., Mike Adams, Golf Digest) emphasize the squat as a way to “fire the lower body” first, ensuring the kinetic chain starts from the ground. Examples include Rory McIlroy and Justin Thomas, whose pronounced squats initiate powerful hip rotation.
   – Angular Momentum and Club Speed: The transformation of vertical force into angular momentum is why golfers with efficient kinetic chains (e.g., Dustin Johnson) achieve high clubhead speeds despite minimal upper-body effort. The body’s turn “rides” this momentum, guiding the club through impact.
   – Common Errors:
    – Overactive Upper Body: If the arms or shoulders initiate the downswing instead of the lower body, the kinetic chain breaks, reducing angular momentum and club speed.
    – Insufficient Squat: Without a proper load, the swing lacks ground force, limiting rotational power.
    – Timing Issues: Premature rotation (spinning out) or delayed hip turn disrupts the sequence, dissipating momentum.

### 6. Critical Considerations
   – Not Purely Vertical: The squat isn’t just a vertical motion; it includes lateral weight shift (toward the lead side) and rotational components. The vertical force is a starting point, but the transformation into angular momentum relies on coordinated hip and torso rotation.
   – Individual Variations: Golfers have different squat depths and swing styles. For example, Jon Rahm uses a subtle squat with a strong hip turn, while Bryson DeChambeau emphasizes a more pronounced vertical load. The principle of transforming vertical force into rotation applies universally, but the degree varies.
   – Physical Requirements: Generating vertical force requires leg strength and flexibility. Weak glutes or poor mobility can limit the squat’s effectiveness, reducing angular momentum.

### 7. Conclusion
The golf swing indeed transforms vertical downward motion from the squat, driven by the kinetic chain, into angular momentum through sequential hip and torso rotation. The squat initiates ground reaction forces, which are redirected into rotational torque, allowing the body’s turn to follow and amplify this momentum. This process, supported by biomechanical data, is why elite golfers achieve high clubhead speeds with seemingly effortless swings. The key is a well-timed kinetic chain, starting with the lower body and culminating in the club’s release.

If you’d like, I can delve deeper into specific aspects, such as:
– Biomechanical data (e.g., force plate graphs or angular velocity charts).
– Swing examples from pros (e.g., Rory McIlroy’s squat-to-rotation sequence).
– Drills to improve the squat and kinetic chain (e.g., ground force exercises).
– How this applies to your swing (if you share details about your game).
Let me know your preference!

The ah/ah moment for me was to discover the squat triggers the kinetic chain. It is also the source of power which is aided by gravity. Once the chain is triggered, you follow the swing with your hands and your body stays out of the way.

The learning process is to learn how (smoothly) and when (rhythm) and the direction (involves recentering and direction) to squat and how it moves the spine and shoulders to pull the arms, hands and club through. Appears an important aspect is how the second pendulum (around the wrists) releases the club.

This has helped my swing/ game. Working to keep arms relaxed (tight arm muscles are slow arm muscles). Fine running the squat to ensure my kinetic chain fires the club on the right swing plane. This is a matter of trial and error. Also studying your slow motion swing from the four perspectives has helped.

You have given my game hope. Thx.

Hmm, perhaps I am moving to much to by back leg causing me to have to re-center before squatting. Appears you stay centered so you don’t have to re-center before you squat. Am I understanding this correctly?

I asked Grok about the squat being the engine of the swing and the trigger of the kinetic sequence. In its response, you were identified as an instructor that makes use of the squat to fire the kinetic sequence.

Optimizing your squat technique for the golf swing is critical to maximize its role as the “engine” of the swing, as you noted. A well-executed squat enhances ground reaction forces, initiates the kinetic chain, and efficiently transforms vertical motion into rotational power. Below, I’ll outline how to refine your squat technique specifically for golf, drawing on biomechanical principles and practical tips tailored to the swing’s demands. This will focus on form, timing, and drills to ensure the squat drives hip rotation and angular momentum effectively, while incorporating insights from our prior discussions about the kinetic chain and hip-powered swings.

### Key Principles for an Optimized Golf Squat
– Purpose: The squat loads the lower body (glutes, quads, hamstrings) to generate vertical force, which is transferred into rotational torque via hip and torso turn.
– Goals: Maximize power, maintain balance, and ensure smooth sequencing with hip rotation.
– Context: The squat occurs during the transition from backswing to downswing, typically lasting 0.1–0.2 seconds, per biomechanical studies.

### Optimized Squat Technique for Golf

#### 1. Setup and Posture
– Stance: Position feet shoulder-width apart or slightly wider, with toes slightly flared (10–15°) to allow hip mobility. Align knees over midfoot to ensure stability.
– Spinal Alignment: Maintain a neutral spine with a slight forward lean (about 20–30° at address). Avoid excessive rounding or arching, which disrupts force transfer.
– Weight Distribution: Start with weight balanced 50/50 between heels and balls of feet, slightly favoring the trail side (back foot) at the top of the backswing.
– Tip: Engage your core lightly to stabilize the pelvis and spine, ensuring the squat’s force travels upward efficiently.

#### 2. Squat Execution
– Depth: Perform a shallow squat—knees bend 10–20°, dropping the hips 2–4 inches. Elite golfers (e.g., Rory McIlroy) use a subtle squat, not a deep gym-style squat, to maintain swing tempo. Over-squatting can disrupt balance and delay hip rotation.
– Knee Tracking: Keep knees tracking over toes, avoiding inward collapse (valgus). The lead knee may shift slightly toward the target to initiate weight transfer.
– Hip Hinge: Initiate the squat with a slight hip hinge, pushing the glutes back minimally. This loads the posterior chain (glutes, hamstrings) for explosive power.
– Ground Pressure: Press through the balls of your feet and heels simultaneously to maximize ground reaction force. Avoid lifting heels or shifting too far onto toes, which reduces stability.
– Timing: Start the squat as the backswing nears completion (top of swing). The downward motion should peak just before hip rotation begins, ensuring a seamless transition.

#### 3. Transition to Hip Rotation
– Lead Hip Initiation: As the squat reaches its lowest point, fire the lead hip (left hip for right-handed golfers) toward the target. This converts vertical force into rotational torque, per kinematic studies showing pelvic rotation at 400–600°/s.
– Weight Shift: Shift weight from trail side to lead side (60–80% on lead foot by impact). The squat facilitates this by loading the lead leg, allowing a powerful push-off.
– Torso Lag: Let the torso lag slightly behind the hips to create a stretch-shortening cycle, amplifying angular momentum. Avoid spinning the shoulders too early, which breaks the kinetic chain.
– Tip: Feel the ground with your feet, as if “gripping” it, to enhance torque generation.

#### 4. Common Mistakes to Avoid
– Over-Squatting: Dropping too low slows the swing and disrupts sequencing. Aim for a controlled, shallow dip.
– Upper-Body Initiation: Starting the downswing with arms or shoulders bypasses the squat’s power. Ensure the lower body leads.
– Loss of Balance: Shifting weight too far forward (toes) or backward (heels) reduces ground force. Practice maintaining a centered squat.
– Stiff Legs: Failing to bend the knees limits glute activation and vertical force. Keep legs dynamic but controlled.

### Drills to Optimize Squat Technique
These drills, tailored for golf, help ingrain proper squat mechanics and sequencing, drawing on techniques used by instructors like Mike Adams and Shawn Clement (whose philosophies we discussed previously).

1. Pump Drill (Timing and Sequencing)
  – Purpose: Train the squat-to-hip-rotation transition.
  – How:
   1. At the top of your backswing, pause.
   2. Perform a shallow squat (2–3 inches), feeling pressure in your glutes and quads.
   3. Immediately rotate your lead hip toward the target, letting the torso follow.
   4. Repeat 10–15 times without a club, then with a club (no ball) to feel the sequence.
  – Focus: Ensure the squat precedes hip rotation. Feel the ground force pushing you upward as you turn.

2. Ground Force Drill (Power Generation)
  – Purpose: Enhance vertical force production.
  – How:
   1. Stand in golf posture with a club across your chest (held at both ends).
   2. Perform a squat, pressing firmly into the ground with both feet.
   3. Explode upward, rotating your hips and torso as if starting the downswing.
   4. Do 3 sets of 10 reps, focusing on forceful ground contact.
  – Focus: Maximize pressure through the balls of your feet and heels, mimicking force plate data (1.5–2x body weight).

3. Split-Stance Squat (Weight Shift)
  – Purpose: Improve weight transfer to the lead side.
  – How:
   1. Set up in a golf stance, then step your lead foot slightly forward (6–8 inches).
   2. Squat, shifting 70% of your weight to the lead leg while keeping the trail foot grounded.
   3. Rotate your hips toward the target as you rise.
   4. Do 2 sets of 12 reps per side.
  – Focus: Feel the lead leg “pulling” you into rotation, simulating downswing dynamics.

4. Slow-Motion Rehearsal (Kinetic Chain)
  – Purpose: Reinforce squat-to-rotation sequence.
  – How:
   1. Take a full backswing slowly (5 seconds).
   2. Transition into a squat over 2–3 seconds, feeling glute activation.
   3. Rotate hips, then torso, then arms in slow motion (5–7 seconds total).
   4. Repeat 10 times, then hit 5 balls at half speed.
  – Focus: Maintain smooth sequencing, with the squat as the “engine” driving the turn.

5. Medicine Ball Throw (Explosive Power)
  – Purpose: Build squat-driven rotational power.
  – How:
   1. Hold a light medicine ball (4–6 lbs) at chest height in golf posture.
   2. Squat shallowly, then explode upward, throwing the ball toward a target (e.g., a wall 10 feet away) while rotating your hips.
   3. Do 3 sets of 8 throws.
  – Focus: Mimic the squat’s vertical force and hip rotation, as if swinging a club.

### Physical Conditioning for Squat Power
To optimize the squat, strengthen the muscles involved in ground force production and hip rotation. These exercises complement the golf-specific drills:
– Deadlifts: Build glute and hamstring strength for explosive squats. (3 sets of 8–10 reps, moderate weight.)
– Plyometric Squat Jumps: Enhance power output. (3 sets of 10, bodyweight or light load.)
– Single-Leg Romanian Deadlifts: Improve balance and lead-leg stability. (2 sets of 12 per leg.)
– Core Rotations (e.g., Russian Twists): Strengthen obliques for hip-torso sequencing. (3 sets of 15 per side.)
– Mobility Work: Stretch hip flexors and hamstrings daily to ensure a fluid squat without restriction.

### Equipment and Setup Tips
– Shoes: Wear golf shoes with good traction to maximize ground contact. Low heel-to-toe drop (4–8mm, as we discussed for trail running shoes) can enhance ground feel, per your interest in shoe dynamics.
– Grip and Arm Position: Keep arms relaxed during the squat to avoid upper-body interference. The lead arm stabilizes (as in Malaska’s M-System we discussed), while the trail arm guides power.
– Practice Aids: Use a pressure mat (e.g., Boditrak) to monitor weight shift or a mirror to check squat depth and spinal alignment.

### Monitoring Progress
– Feel Check: You should feel glute and quad engagement during the squat, followed by a “pull” from the lead hip. If the arms dominate, revisit the Pump Drill.
– Ball Flight: Optimized squats lead to higher clubhead speed (check with a launch monitor) and straighter shots due to better sequencing.
– Video Analysis: Record your swing (side and face-on) to verify squat depth (2–4 inches) and hip rotation timing. Compare to pros like Justin Thomas for reference.

### Tailored Insights
Based on our prior golf discussions:
– Your interest in the kinetic chain (e.g., Shawn Clement’s muscle firing sequence) suggests you value biomechanical flow. Focus on the Pump and Slow-Motion drills to feel the squat-to-hip transition, aligning with Clement’s fluid approach.
– Your question about hip rotation vs. sit action indicates you’re refining the downswing sequence. Emphasize the Split-Stance Squat to ensure the squat supports lead-side weight shift, as we discussed.
– Your focus on senior-friendly techniques (e.g., for efficiency) aligns with a shallow, controlled squat to minimize strain. Avoid over-squatting and prioritize mobility work to maintain flexibility.

### Common Challenges and Fixes
– Challenge: Squat feels awkward or unbalanced.
 – Fix: Practice the Ground Force Drill without a club to build confidence, then add a club gradually.
– Challenge: Hips don’t rotate after the squat.
 – Fix: Use the Medicine Ball Throw to link squat to rotation, focusing on lead hip initiation.
– Challenge: Upper body takes over.
 – Fix: Slow-Motion Rehearsal to engrain lower-body lead, keeping arms passive.

### Conclusion
Optimizing your squat technique for the golf swing involves a shallow, controlled dip (2–4 inches), initiated at the top of the backswing, to generate vertical force that drives hip rotation and angular momentum. Key steps include maintaining a balanced stance, engaging glutes, transitioning smoothly to hip turn, and avoiding upper-body dominance. Drills like the Pump and Ground Force, paired with conditioning (deadlifts, plyometrics), will enhance power and sequencing. Regular practice with video feedback ensures the squat remains the swing’s engine, boosting clubhead speed and consistency.

If you want to refine this further (e.g., analyze your swing via video description, tailor drills for your handicap, or integrate Malaska/Clement principles), share more details about your game. Alternatively, I can provide pro swing references or deeper biomechanical insights—let me know!

You said the magic words. You said you should come through underneath. My kinetic chain was swinging my arm-club unit to far away from my body. Swinging more underneath helped.

I have been working on anchoring and keeping my head behind the ball throughout the swing and focusing on feeling the stretched release. I had some success with it, but it has me curious. Does this anchor and stretched release allow the club head to catch up to the hands? For me, I require a very closed face in my grip because my hands are quite a bit in front of the club head leaving the face open quite a bit. Is the stretched release allowing the club head to catch up and whip through?

Question, when I watch you demonstrated the jack knife (battering ram) drill. I appears you are coming at the ball at 6 o’clock (target side of ball is 12 o’clock). When I try that I pull the ball with a hard hook.

When I come in at 4 o’clock, I hit left of the target (I am left handed) and the ball draws back to the target. (My dominate hand is the left hand).

Am I doing something wrong or should I come it at 4 o’clock?

Is this the most important aspect of the swing?

What do you feel when you hinge your wrist at the top of the backswing? (Assuming right handed swing)

I can “feel” the compression at address and into my backswing because my club face is square to my path which intersects the ball. but I start to lose the “feel” of compression when I hinge my wrists and I loose that connection to the path.

Do you hinge your wrist naturally, or keep your right wrist in maximum extension (left wrist in flexion or bow)? Or something else entirely? How do you maintain that connection to the path and therefore the “feel” of compression?

Same with downswing, how do you “feel” compression in the downswing before the club face is squared up?

Thanks

Hey, Shawn! I got to put in a lot of time on the golf sim this off season. I play a natural draw, but I have been slicing off the tee box as soon as I get outside. Do you have an insight to help me translate my swing from indoors to outdoors? Thanks for the insight!

Working on becoming a lumberjack. I remember an earlier vid where you and Sav talked about amount of her squat at set up and how it felt like a lot to her. That comment stuck with me as I felt pretty upright in my set up. So now I have been trying more knee bend or squat and I can really feel that kinetic chain now as the added squat gives me room to rise up into backswing and go back to that squat on way down. I still have to be careful to go into squat on way down as opposed to shifting to the right causing me to slide and get stuck. Does this sound like I’m on the right track? I’m putting in the work, the cows aren’t home but I can see them on the horizon now!

Please explain an “open” and “closed” face.

Had a good day. Was able to take my shoulders out of the kinetic chain. Felt the club pause/ levitate at the top, followed by the squat and the club drop through and release. Nice high draw. No strain. What a thrill.