One of the biggest keys to generating speed, power, and consistent ball-striking in your golf swing is proper disassociation, often referred to as your X-factor. When your upper and lower body move together as one unit, you lose the ability to create separation. That leads to loss of power, inconsistent sequencing, and a ball flight that rarely matches your intention.
In this video, Coach Josh McCumber and Coach Joey D walk you through a simple gym exercise that trains your body to move in the correct order — creating real, athletic separation.
Most gyms today have a functional trainer or cable-column machine, which is perfect for this drill. Set the cable just above mid-thigh height and use a handle that allows natural rotation. Start by taking a step to your lead side to create resistance.
From there, the magic happens:
Lower body first. Then chest. Then shoulders. Finish the swing last.
This teaches your body the proper kinetic sequence and helps you establish true disassociation that carries over to the course.
Better sequencing = more speed, cleaner contact, and a ball flight you can trust.
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