Switch on the Right Muscles

ACTIVATION & MOBILITY – switch the right muscles “on”

Bryson DeChambeau’s long-time foundation has been Muscle Activation Techniques (MAT) with Greg Roskopf—targeted isometrics to restore weak/inhibited ranges so the big engines (glutes, lats, obliques) can actually fire without compensation. You saw Muscle Activation Techniques (MAT) pop up even during majors when Bryson’s hip got cranky. The GOLFTEC Scramble+2Men’s Health+2.

That phrase — “can actually fire without compensation” — is coach-talk for this:

Fire→ a muscle activates and does its job (contracts with good timing and force).
Compensation→ when a different muscle has to “cover” for one that’s weak or not firing properly. Example: if your glutes aren’t firing, your lower back muscles take over during a swing. That creates stress and inefficiency.

So, when we say:
“Activation drills make sure the right muscles can actually fire without compensation,”

…it means:

You’ve “woken up” the muscle that’s supposed to do the job (like glutes or lats).
Other muscles don’t have to jump in and cheat the movement.
The result is cleaner motion, less strain, and more efficient power.

My Tool Box Analogy

Imagine you’re tightening a bolt. The wrench (glutes) is the right tool. But if the wrench isn’t there, you grab a screwdriver (low back). It kind of works, but you strip the screw and wear yourself out.

When the right tool (muscle) is activated, the job is easy, efficient, and clean.

Setup & Execution for Each Exercise

Foot Tripod + Short-Foot Holds → Calf / Soleus Isos

Setup / Starting Position:

Stand barefoot on a flat surface, feet hip-width or slightly narrower.
Distribute your weight evenly on the foot.
Identify three “tripod” contact points: heel, base of big toe, base of little toe.

Execution:

Foot Tripod / Short-Foot Activation

Without curling the toes, gently “shorten” the foot by drawing the ball of the foot toward the heel (slight arch lift).
Hold that for 3–5 seconds, relax, repeat 5–10 reps.

Calf / Soleus Isometrics

Rise onto the balls of your feet slowly, hold for 3–5 seconds, and lower.
To target soleus, do the same but with knees slightly bent.
Pause at the top (isometric hold) before lowering.

https://www.youtube.com/shorts/D9qjQWqVIlI

Coaching cues:

Don’t grip or flex your toes; think “lift, spread, stabilize.”
Keep knees soft (not locked).
Keep weight evenly across the tripod points.

Adductor Squeeze → Glute Bridge Isos

https://www.instagram.com/reel/CtJwm8INr7V/

Setup / Starting Position:

Lie on your back, knees bent, feet flat on the floor, hip-width apart.
Place a soft object (small ball, yoga block) between your knees.

Execution:

Adductor Squeeze
- Squeeze the object gently with your knees for 3–5 seconds (activating inner thighs).
- Release control, repeat 8–12 reps.
Glute Bridge Isometric (with adductor squeeze)
- While maintaining the squeeze, lift your hips into a bridge until your torso is in line with knees and shoulders.
- Hold at the top 5–10 seconds, then lower slowly.

Coaching cues:

Keep ribs low (don’t over-arch the back).
Squeeze the glutes, not pushing through the low back.
Maintain the adductor tension throughout the lift.

90/90 Hip Switches → Side-Plank Hip Taps

Setup / Starting Position:

Sit with both knees bent 90° (one leg in front, the other to the side). That’s your 90/90 starting hip angle.
Keep torso upright, hands can rest on the ground for light support initially.

Execution:

90/90 Hip Switches
- From the seated 90/90, rotate your hips so your front leg becomes the side leg and vice versa (switch the positions).
- Do this without using your hands, “drive” the rotation through your hips.
- Repeat alternating sides, 8–10 reps.

Side-Plank Hip Taps
- From elbow side-plank (body in straight line), lower your hip gently toward the floor (tap), then press back to full plank side position.
- Do 8–12 taps per side.

Coaching cues:

In 90/90 switches: use controlled hip rotation, not pushing with arms.
In side-plank taps: keep hips and shoulders stacked, avoid rolling forward/back.