Exercise Ball Wall Drill (Glute Engagement)
Curated PGA Drill by Kerrod Gray Golf
Pivot
3 sets of 10 slow rehearsal reps
Golf club, alignment stick (optional)
Advanced
Why This Drill Works (Kinetic Mechanics)
Using a ball provides 'give' allowing for the natural elliptical motion of the hips, unlike a rigid wall. Forces the glutes to stay deep, preventing the pelvis from thrusting forward (early extension).
How to Perform the Drill
Follow these step-by-step instructions. Rehearse slowly to build proper motor patterns before adding full swing speed.
- 1
Step 1
Place an exercise ball against a wall and stand with your back lightly touching it (light pressure).
- 2
Step 2
Backswing: Push the trail glute back into the ball, increasing pressure to create depth.
- 3
Step 3
Transition: Maintain trail glute pressure while engaging the lead glute to push back into the ball (sit-down phase).
- 4
Step 4
Impact: Ensure the ball doesn't fall; transition pressure fully to the lead glute while maintaining contact.
What Good Feels Like
Focus on smooth tempo and maintaining body connection through impact. Your body and club should move as a single synchronized unit.
Common Mistake to Avoid
Rushing transition before completing backswing or lunging upper body forward towards ball at impact. Keep movement controlled.
