Русский тренер Павел Цацулин научил американцев правильно качаться с помощью гири — Тяжелая атлетика

Павел Цацулин по прозвищу Русское Зло ценит гирю и презирает бодибилдинг.

Боевик 1988 года «Красная жара», в котором Арнольд Шварценеггер сыграл капитана советской милиции, напичкан стереотипами о русских. Снятие стресса водкой, мрачность, грубость, медведи, балалайки, воинственность – все эти клише успешно использовал при покорении Америки тренер атлетов из Белоруссии Павел Цацулин. В своих обучающих роликах в конце 90-х он в ироничной манере обращался к зрителям «товарищи» и убедил американцев в способности накачаться с помощью всего лишь 16-килограммовой гири.

«Гиря легко заменяет тренажерный зал, – уверяет Цацулин. – Поэтому она была столь популярна в царской России и особенно СССР, где далеко не все люди имели возможность полноценно тренироваться. С ее помощью можно сделать мышцы более рельефными и увеличить силу. Секрет заключается в рывках. Махи с гирей тренируют силу, укрепляют соединительные ткани и улучшают метаболизм. При упражнениях с гирей выделяется минимум молочной кислоты, которая разрушает клетки мышц».

Тяжелая атлетика

«Спайс – это плохо вообще». Белорусский чемпион Пекина признался, что сидел на наркотиках

В 1991-м инструктор получил ученую степень в области спортивной науки и физиологии в Институте физической культуры в Минске и переехал в Москву. Полтора года Павел готовил спецназовцев, большинство из которых имели опыт боевых действий в Афганистане. Ужасная экономическая ситуация в России привела к расформированию подразделения, и Цацулин при первой возможности махнул в страну, которая еще недавно была врагом, а теперь спасала русских от голода куриными ножками Буша.

Америка встретила Цацулина неприветливо – сказались советские корни и слабое знание английского. Атлет продавал хот-доги, танцевал в ночных клубах, занимался мелкой коммерцией, но ни разу не задумался о возвращении на родину. Он влюбился в США еще в детстве, когда отец привез из Риги буклет с архитектурной выставки. На нем Павла очаровал чикагский небоскреб «Уиллис-тауэр», считавшийся до 2009 года самым высоким в мире.

Встав на ноги, спортсмен арендовал помещение в бывшем хранилище банка и открыл тренажерный зал. Наружная реклама не понадобилась – сарафанное радио мгновенно разнесло информацию о качалке, в которой с людьми занимается бывший инструктор советских спецназовцев. Американцев подкупил необычный подход к прокачке мышц, ориентированный на умение создать в теле правильное напряжение.

«Большая концентрация энергии сосредоточена в области живота. Попросите друга сжать вам руку, а затем пусть он напряжет мышцы живота и проделает то же самое – вы почувствуете, что давление увеличилось. Упражнения с гирями перманентно создают напряжение в мышцах пресса, в которых расположен главный генератор энергии – вот почему они столь эффективны», – констатирует Павел.

В тренировках инструктор использовал разработки советских ученых 60-80-х годов, прежде всего профессоров Льва Матвеева и Аркадия Воробьева. Ученые на протяжении четырех олимпийских циклов исследовали показатели лучших тяжелоатлетов страны при помощи двух основных систем подготовки: ступенчатой и периодической.

Ступенчатую нагрузку лучше всего характеризует древнегреческий миф о Милоне Кротонском, который с детства ежедневно поднимал и носил теленка. По мере того, как теленок набирал вес, Милон становился сильнее. Периодическая подготовка похожа на кардиограмму – в разные дни веса, с которыми работали атлеты, увеличивались или уменьшались, и именно этот метод принес лучшие результаты. Основная его суть заключается в работе на тренировках на две трети от максимума, что позволяет спортсменам развить оптимальную силу и сберечь суставы.

«Многие рекорды тех времен до сих пор не побиты. Например, Юрик Варданян, жилистый такой парень, даже на тяжеловеса не похож. Он в категории до 82-х кг набрал 400 кг в рывке и толчке. Науке до сих пор достоверно неизвестно, как именно происходит гипертрофия мышц, но опытные исследования ученых СССР доказали, что лучший способ – это периодическая подготовка. И еще один нюанс: Матвеев определил особенность эндокринной системы человека – она выдерживает максимальные нагрузки только в течение двух недель. Дальше, если не сделать паузу, идет процесс саморазрушения», – подчеркивает Цацулин.

Юрик Варданян

Фото: Imago

В 2001 году профессионализм и эффективность методов Цацулина оценило правительство США – русского тренера наняли на должность инструктора по подготовке элитных подразделений морской пехоты. За умение найти подход к солдатам, самоиронию и вместе с тем бескомпромиссность Павел получил прозвище Русское Зло.

Ловкость и пластичность атлету достались от матери-балерины, а стойкий характер сформировал отец-военный. Он критиковал советские порядки и глупые решения правительства – особенно ввод войск в Афганистан. Павел солидарен с отцом – он считает, что такие империи, как Великобритания и СССР, проиграли афганскую войну, потому что невозможно установить полный контроль над страной, в которой живут настолько свободолюбивые люди. «Россия научила меня выживать, Америка – быть свободным», – часто повторяет тренер.

Наряду с гиревыми упражнениями для американских пехотинцев большим откровением стала эффективность знакомого в любом русском дворе упражнения «Лесенка». Несколько человек подтягиваются по очереди, прибавляя по одному или несколько повторений в каждом подходе, и так до отказа сил. Цацулин изменил две вещи. Он усовершенствовал интервальные подтягивания, варьируя и чередуя нагрузку на различные отделы спины, грудную клетку и ноги. И самое главное – его бойцы всегда останавливались и делали небольшой перерыв за два-три подхода до полного изнеможения. В комплексе это позволило в короткие сроки значительно увеличить выносливость солдат.

Основная цель инструктора – изменить мировоззрение американцев о том, что большие банки не всегда означают истинную мощь. «Я презираю бодибилдинг. Это больше косметическая операция, чем развитие силы. Поэтому раскачанный шкаф комично смотрится за столом для армрестлинга. Вспомните, вы когда-нибудь видели скалолаза с гигантскими бицепсами? Если такие и были, то давно уже свалились в пропасть. Для меня на первом месте всегда остается сила», – стоит на своем Павел.

Атлет проводит семинары и пишет книги о физическом развитии. «Вся власть народу! Русские секреты силовой тренировки для каждого американца», «Из России с жесткой любовью: тренировка гирями», «Быстрые и мертвые». 20 лет назад тренер основал академию силы StrongFirst, в которой использует советскую методику тренировок. Филиалы и сотни инструкторов работают в США, Канаде и Европе, а основные занятия строятся вокруг гири и направлены на прокачку волокон второго типа. С возрастом они атрофируются, что приводит к плохой реакции и потере силы – упражнения Цацулина позволяют сохранить мощь и энергию даже в 70 лет. Павел рекомендует диету воина (он ест один раз в день) и сон не менее девяти часов.

Цацулин работает над искоренением у американцев популярной установки «Ты должен оставлять все в тренажерном зале». Инструктор приводит антипример знаменитого качка Ронни Коулмэна, который работал на износ в зале и сейчас передвигается на костылях. Стереотипы о саморазрушении русских по-прежнему сильны в США, но вряд ли американцы ожидали, что беречь здоровье и развивать силу их научит человек из-за Железного занавеса.

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Тяжелая атлетика

Еще семерых русских тяжелоатлетов отстранили на основе данных московской антидопинговой лаборатории

Тяжелая атлетика

Кокляев показал архивное видео из 2013-го: он поднимает 422-килограммовую штангу

90000 Do-It-Yourself Swingweight 90001 90002 Do-It-Yourself Swingweight 90003 1. Materials 90004 90005 Two Pencils 90006 90005 Heavy book or weight 90006 90005 Meter / yard stick or tape measure 90006 90005 Stop watch 90006 90005 Table edge 90006 90005 Racquet 90006 90005 Weight and balance (if do not know, see bottom of page) 90006 90019 2. Measure To Top String 90004 90005 Measure distance from end of the handle to the 90022 bottom 90023 of the top string (or whatever string you hang from).90006 90005 The finer the measurement the better (mm or 1/32 «). 90006 90005 Swingweight measurement is very sensitive to small changes. Even 1 millimeter will affect the results. 90006 90019 3. Setup: Hang Racquet 90004 90005 Hang the pencils over the table edge and place the book on top for support. 90006 90005 Hang the racquet by the top string on the pencils. 90006 90005 Evenly space the pencils on either side of the center. 90006 90005 Do not let the pencils rub on any main strings.90006 90019 4. Tap or Push Handle 90004 90005 Tap or push handle to set racquet in motion. 90006 90005 A very small push will do. 90006 90019 5. Swinging Racquet (1) 90004 90005 Swing need only be 1-2 inches either side of center. 90006 90005 Too large a swing will introduce error into the calculation. 90006 90005 One swing equals one back-and-forth. 90006 90019 6. Swinging Racquet (2) 90004 90005 Let racquet swing a couple of times to settle in.90006 90005 Find or place a mark on floor against which to count swings. 90006 90019 7. Count and Time Swings 90004 90005 Stand over racquet to observe swings. 90006 90005 Start stop watch just when swing reaches your mark (where it reverses direction) — count = 0. 90006 90005 Count for each time the racquet edge stops at your viewing mark. 90006 90005 Adjust your viewing position slightly as swing decreases to keep view mark at apex of the swing. 90006 90019 8.Stop Time 90004 90005 Stop the watch exactly on the 10th swing. 90006 90005 Time to one hundreth of a second. 90006 90005 Write down the time. 90006 90005 It is best to perform test 2-3 times and take the average. 90006 90005 Be very precise: swingweight is very sensitive to the time. 90006 90019 9. Enter Into Calculator 90004 90005 Go back to the Customization calculator if you were in middle of customizing. 90006 90005 Go to the Do-It-Yourself Swingweight calculator if you are simply measuring swingweight.90006 90005 Enter your measurements. 90006 90005 Voila! There is your swingweight. 90006 90019 90092 Quick and Easy Balance Measurement 90093 90002 Procedure 90003 90004 90005 Tape a yard / meter stick to the top of a table. 90006 90005 Place the «zero» end at the edge of the table. 90006 90005 Move the racquet until the butt of the handle just comes off the table. 90006 90005 Read the measurement at the handle butt. 90006 90005 That is your balance point.90006 90005 NOTE: It is best to create a «T» along the edge of the table by placing something of equal height as the yardstick on either side of that yardstick. Otherwise you might not be able to balance the racquet accurately. 90006 90019 .90000 Tennis Racquet Weight, Balance, and Swingweight 90001 90002 Weight 90003 90004 Weight is the resistance to movement in a straight line. Lifting is an example. The racquet resists (does not move) your lifting efforts until you pull with a force equal to its weight. Then you can lift it. Weight is what you feel if you pick the racquet up by the tip or handle while allowing the opposite end to hang straight down to the ground. Weight is also what you feel if you pick the racquet up at the balance point.Weight influences balance and swingweight, but by itself, pure and simple, it is rarely what the player is directly experiencing when interacting with the racquet. 90005 90002 Balance 90003 90004 The balance point of a racquet is that point along the length of the racquet where a racquet will teeter and totter on a thin support (like a 1/2 «dowel or the edge of a ruler) without one end or the other being pulled to the ground. If the racquet balances halfway up the racquet from the butt, it is said to have even balance.If the balance location is more than half way up the racquet, it is said to be «head-heavy,» because the shorter head «half» counter-balances the longer handle «half.» Finally, if the balance location is less than half way, the racquet is said to be «head-light» because now the head-side «half» is longer and counter-balances the shorter handle-end of the racquet. 90005 90004 Unfortunately, «head-light» or «head-heavy» does not actually mean one end is lighter or heavier than the other, but just that the mass of the materials is spread out in such a manner that the short side of the balancing racquet behaves heavier.The way it works is that a smaller bit of weight at a great distance from the balance will counter balance a bigger bit of mass at a lesser distance from the balance point. 90005 90004 What is important to know about balance is that the racquet behaves as if all the mass were located at the balance point. That is why it is also sometimes called the center of mass. For equal weight racquets, the closer the balance point (center of mass) is to your hand, the less force (torque) you need to hold the racquet up horizontal to the ground (holding at the handle).90005 90002 Swingweight 90003 90004 Much of a tennis hit can be seen as a battle between the player and the ball to move the racquet in a circle. Swingweight is the resistance to movement in a circle. Circular motion (as in most stages of a tennis swing) occurs around a center or rotation, let’s say the butt end of the handle. When you apply equal forces to the handles of two racquets with different swingweights, the racquet with the higher swingweight will accelerate less and rotate less quickly around the center of the circle.The lower swingweight racquet will accelerate more quickly. In other words, higher swingweight means less maneuverability, and lower swingweight means more. 90005 90004 But the ball applies a force to the racquet also. And the same principle applies. The lower the swingweight, the more easily the the ball will move the racquet, and the higher the swingweight, the less easily the ball will change the motion of the racquet. 90005 90004 So the tradeoff becomes this: lower swingweight results in greater racquet acceleration and final swing speed, but more shock (due both to more racquet deceleration by the ball and higher impact force due to greater speed).Higher swingweight results in slower racquet acceleration and final swing speed but less shock due to less deceleration due to the ball pushing the racquet in an opposite circular rotation. 90005 90004 Power is influenced also. With a lower swingweight, the power must be generated more from swing speed. With a higher swingweight, more of the power comes from the racquet itself. 90005 90004 The beauty of customization is that you can easily experiment and find the best tradeoff for your style of play.90005 .90000 How to Do the Perfect Swing 90001 90002 First things first. That cannonball-with-a-handle weight you’ve seen around the gym is a kettle 90003 bell 90004, not a kettle 90003 ball 90004. With that common misconception out of the way, let’s clear up another, because it’s not just the name of this old school-turned-trendy exercise tool that trips people up. The preeminent kettlebell exercise-the two-handed swing-has been know to leave gym-goers of all ages and ability levels scratching their heads, wondering, «You mean I do not use my arms to swing this thing?» 90007 90002 Yes, you hold the ‘bell with your hands, and yes, your hands are at the ends of your arms.But when it comes to properly swinging the kettlebell, what you’re really using is your legs. When performed correctly, kettlebell swings build total-body strength, power, and balance, while improving cardiovascular stamina, all with one piece of equipment. 90009 Kettlebell swing training improves maximal and explosive strength. Lake JP, Lauder MA. Journal of Strength and Conditioning Research. 2012 Aug; 26 (8): 2228-33. 90010 90007 90002 If that sounds too good to be true, maybe it’s because you’ve never swung a kettlebell with pinpoint precision.Until now, that is. With this step-by-step guide, you’ll learn to use your legs (and hips, glutes, and core) to perform the perfect kettlebell swing. 90007 90014 It’s All in the Hips 90015 90002 As it turns out, dancing the salsa and swinging a kettlebell have a lot in common. OK, maybe «a lot» is pushing it. But they do share a coaching cue that makes every movement possible: It’s all in the hips. 90007 90002 When it comes to the kettlebell swing, the hip action we’re referring to is a hinging motion.You know, like a hinge on a door. Think of your legs as the wall, solid and immovable. Your hips act as the hinge, enabling movement, and the torso is the door, traveling through a predetermined range of motion-dictated by both the wall (your legs) and hinge (your hips). The swing begins to take shape when the kettlebell is added into the mix. 90007 90002 With loose arms and a light grip, the kettlebell is swung from inside the quads up to the chest, just before eye level-in the Russian version anyway (more on this later).The movement itself is a bit of an optical illusion. To the untrained eye, the swing appears to be a feat of upper-body strength: Simply squat and then stand up while pulling with the arms. 90007 90002 Be warned; this is not the case. Performing the perfect kettlebell swing places all the emphasis on the posterior chain-the major muscles on the backside of the body from the heels to the base of the neck, primarily the hamstrings, glutes, and low back. Think of the posterior chain as the body’s powerhouse.These muscles are big movers. And unlike the little movers (calves, biceps, triceps, and deltoids), the big movers are capable of moving big weight and burning massive amounts of calories. 90007 90014 Swings, Strength, and Stamina 90015 90002 A total-body workout, with one piece of equipment? Yeah, right! We’ve heard that snake oil-laden sales pitch before. Not buying it? 90007 90002 Luckily, there’s nothing to buy. Well, except for a kettlebell. But the good news is it’s a piece of fitness equipment that actually lives up to the hype.Still not convinced? Consider this: A study seeking to analyze the effectiveness of kettlebell exercise concluded that «kettlebells provide a much higher-intensity workout than standard weight-training routines and offer superior results in a short amount of time.» 90007 90002 The same study went on to say that the benefits of kettlebell training extend beyond strength and stamina by helping people «burn calories, lose weight, and enhance their functional performance capabilities.» 90007 90014 How to Swing It Russian Style 90015 90002 90035 The Setup: 90036 90007 90002 90035 The Swing: 90036 90007 90002 1.Stand tall, still gripping the ‘bell. Keep arms long and loose while squeezing shoulders blades together and engaging your core. Soften knees, shift bodyweight into heels, and lower butt back and down toward the wall behind you. 90007 90002 2. Driving through heels, explode through hips to send weight swinging upward from quads. Aim for chest height, with arms extended. Achieving this finish position requires you to snap your hips through, contracting your core while squeezing glutes. 90007 90002 3.As the kettlebell begins to descend, let the weight do the work as you ready your body for the next rep. Shift weight back into heels while hinging at the hips and loading both the hamstrings and glutes. Receive the weight, allowing the kettlebell to ride back between legs. 90007 90002 4. As it makes the transition from backward to forward, drive through the heels and hips to repeat. 90007 90014 The Kettlebell Cold War 90015 90002 There’s nothing like an arms race to create animosity among nations (or in this case, coaches and their respective exercise communities).In this conflict, the arms are not nuclear, but the fallout sure can be. This spat pits the Russian swing against the American swing in a battle for kettlebell supremacy. 90007 90002 The Russian swing is the one described above, which we’re in the process of mastering. The movement originates at the groin and finishes at eye level. The American swing, on the other hand, mirrors the motion of the Russian swing until the apex of the movement. Instead of stopping at eye level, the American swing finishes with the arms and kettlebell overhead.If you’re familiar with CrossFit, then you know this particular program is a proponent of the American swing. 90007 90002 Our expert Chris Finn, certified personal trainer at Life Time at Sky and StrongFirst level-two kettlebell instructor, never recommends the American swing due to the risk of injury to your shoulders. That said, the decision on where to pledge your allegiance should be based on personal ability level and safety. Practice the Russian swing until perfection. Then, and only then, does defecting become a possibility.90007 90014 Avoid Common Swing Mistakes 90015 90002 Like most things, there’s a right way and a wrong way to use a kettlebell. Paying close attention to a proper swing will ensure a successful-not to mention injury-free-workout. Do not make these common mistakes. 90007 90035 1. Bending knees too much. 90036 90064 It’s called a kettlebell swing, not a kettlebell squat. With that in mind, always drive and explode from the legs and hips. Dropping to a squat turns it into an up-and-down movement rather than an explosive thrust.90035 2. Leaning back. 90036 90064 If your back hurts, something is out of whack. Chances are you’re not bracing your core as you swing. Start and finish the swing by loading, firing, and hinging at the hips. Be sure to keep core tight throughout so you do not strain your lower back. 90002 90035 3. Swinging too low. 90036 90064 You’re not aiming to scrape the bell across the floor. In fact, the bell should tap you in the butt if you’re doing it right. Do not let the weight pull your hands between your knees.If it looks casual, you’re not doing it right. 90007 90002 90003 Originally published August 12, 2014 року, updated July 2017 90004 90007.90000 How to Swing a Golf Club | Instruction 90001 90002 90003 90004 Nothing beats going back to basics.In fact, all of the quick tips and band-aids you hear are just clever ways of teaching these time-tested moves. My goal here is to remind you of the key positions at every point in the swing. But you do not want to get too position-conscious, so I’ve also included some sports images to help you feel the motion. If you’re a technical thinker, focus on the positions; if you’re a feel player, stick to the sports images. Either way, you’ll fix your fundamentals, and that’s the quickest way to improve.90005 90002 SETUP: PUSH BACK, ANGLE DOWN 90003 90002 SETUP: COPY THIS MOVE 90003 90004 If you’re looking for an example of what your body posture should look like when you address the ball, a bowler is a good person to copy — believe it or not.A bowler sets their body up in balance, with the hips back, torso forward and the knees bent, just like a golfer should. It’s also important to note that once the bowler is in this position, he or she does not re-adjust right before the act of rolling the bowling ball. Make sure you’re doing the same thing with your golf swing: Once you’re set in this athletic position, swing from there without any last-minute changes to your posture. 90005 90002 TAKEAWAY: START CLUBHEAD FIRST 90003 90004 The various parts of the swing should start back in this order: clubhead, hands, arms, shoulders, hips.Your right arm should stay close to your right side, so do not force a straight-back takeaway. As the hands pass the right leg, weight should start shifting to the right. When the club reaches parallel to the ground, it should also be parallel to the target line — that shows the club is swinging on the correct arc. The clubface at that point should be toe up, making it square to the swing arc. 90015 CHECK THIS (INSET PHOTO) 90016 The clubhead lines up with your hands, with the shaft just outside your toe line.90005 90002 TAKEAWAY: COPY THIS MOVE 90003 90004 If you’re having trouble picturing how to synchronize this move, think about a quarterback making a pitch.When a quarterback pitches the ball, his hands and arms start the motion, and pull his chest in the direction of the pitch. It all starts with the small motion of the hands and then leads to the much larger full body turn. If you’re getting your torso to turn, you’re creating some torque and weight transfer. These two things are critical when it comes to generating power in your swing. 90005 90002 HALFWAY BACK: MOVE INTO RIGHT SIDE 90003 90004 As your weight continues to move to the right, the momentum of the swing and the folding of your right elbow help hinge the club to a 90-degree angle with your left arm.Your left arm should be slightly higher than your right, proving that your right arm has not dominated the swing. The shaft, parallel to the target line in the last frame, is starting to move around the body. Your shoulders are well into their rotation and are pulling your hips into the swing. Feel a loading action in your right hip. 90015 CHECK THIS (INSET PHOTO) 90016 When your left arm is parallel to the ground, shaft intersects your right shoulder. 90005 90002 HALFWAY BACK: COPY THIS MOVE 90003 90004 Think about how you’d move your arms and body back as you prepare for a bounce pass.It’s probably not something you’ve thought about before, but on a bounce pass, the basketball player rotates the arms back clockwise, which moves the ball to the inside. Do not overthink this move just because you have a golf club in your hands: use the same rotation you would if you were winding up to deliver a bounce pass to a buddy. 90005 90002 AT THE TOP: STRETCH THE LEFT LAT 90003 90004 The wrists were fully hinged at halfway back.Now simply turn your shoulders to complete the backswing. At the top, the hips are turned only half as far as the shoulders. Your left arm should remain straight, but not rigid, and your right elbow should point to the ground. The hands should swing back to 11 o’clock, with the hands and arms under the club, supporting its weight. Your right hip and ankle and your left lat muscle should feel stretched and ready to spring toward the target. 90015 CHECK THIS (INSET PHOTO) 90016 The clubface is square at the top when the leading edge is parallel to your left forearm.90005 90002 AT THE TOP: COPY THIS MOVE 90003 90004 A good way to get this feeling is to think about a tennis player who’s about to hit a forehand.A tennis player turns onto the back leg, with the weight staying on the inside of the back foot. That moment right before the racket comes through is the same as the top of a golf backswing. 90005 90002 HALFWAY DOWN: LEAD WITH LOWER BODY 90003 90004 The downswing begins with a slight lateral shift, moving the left knee and hip over the left foot.This forward movement causes the arms to drop, returning the right elbow into a position in front of the right hip. Your belt buckle should point at the ball, but your shoulders should still be closed to the target. The forward shift happens with the lower body — your head stays behind the ball. Resist the urge to throw the club from the top, maintaining your wrist hinge as you start down. 90015 CHECK THIS (INSET PHOTO) 90016 The clubshaft should split the gap between your forearms, proving it’s on the right plane.90005 90002 HALFWAY DOWN: COPY THIS MOVE 90003 90004 Ok, so maybe you did not take karate as a kid, but you can picture what a karate chop looks like, right? To get the feeling of where your body should be halfway down in the swing, picture a karate chop, where your hand swings from the inside with your arm pulling across your chest.90005 90002 AT IMPACT: STRAIGHTEN LEFT SIDE 90003 90004 The hips continue to turn open so the left hip has cleared by impact.The chest is less rotated, facing the ball, which shows that the hips are pulling the shoulders. Make sure your head remains behind the ball, and your left side straightens as your right side moves forward. Your hands should be slightly ahead of the clubhead at impact, with your left wrist flat and your right wrist bent. The radius of the swing — a line from the left shoulder to the clubhead — is at full length just after you hit the ball. 90015 CHECK THIS (INSET PHOTO) 90016 The ball of your right foot should still be on the ground, and your left foot flat.90005 90002 AT IMPACT: COPY THIS MOVE 90003 90004 A good way to think about hitting down on the ball is by picturing a hockey player hitting a slap shot.They do not try to scoop the puck up, they hit down on the puck — that’s what makes it go up in the air and travel with some force. The feeling at impact on a slap shot is compressing the stick into the puck, pinching it off the ice. 90005 90002 FOLLOW-THROUGH: EXTEND AND ROTATE 90003 90004 Both arms are fully extended, and the right shoulder is down, not turning level with the left.Although straight, your arms should be starting to swing back to the inside; they point down the line for a split second before turning inside. Your right knee should be kicking inward, closing the gap with your left knee, and your left leg should be straight, providing a firm brace to hit against. The clubhead is still below your hands, proving the wrists have not flipped to help the ball into the air. 90015 CHECK THIS (INSET PHOTO) 90016 Make sure your spine is still angled down, proving you have not pulled out of posture.90005 90002 FOLLOW-THROUGH: COPY THIS MOVE 90003 90004 It’s time to think back to your little league glory days.After you make contact with the baseball, your arms continue to move through, fully extended. Through the hit, the batter extends his arms, and the head of the bat, which was trailing, passes his hands. As you follow through impact with a golf club, it’s the same movement. 90005 90002 FINISH: KEEP RIGHT SIDE MOVING 90003 90004 The right side has rotated past the left so the right shoulder is the part of the body closest to the target.Momentum has carried the hands behind the head, and the arms are soft and folded. Check these key positions: Your right foot is up on its toes, your body weight has fully transferred into your left heel, and your belt buckle points at or left of the target. Your shoulders should have turned more than your hips, indicating a full upper-body release. You should be comfortably balanced, as you were at address. 90015 CHECK THIS (INSET PHOTO) 90016 You should be able to pose the finish, holding the shaft across your neck.90005 90002 FINISH: COPY THIS MOVE 90003 .