Glutes Are Key

By Golf Fitness MagazineApril 12, 2010, 7:53 pm
Glutes are key when it comes to the golf swing. The gluteal muscles (which include three muscles: the gluteus maximus, gluteus medius and gluteus minimus) are essential for power and stability during the golf swing. Many golfers’ glutes can be inhibited, while the hamstrings and/or the lower back try to take over their job. This can manifest into several different swing faults. The right glute is needed for stability during the back swing and power on the down swing. The left glute is needed for stability through impact. Swing faults that can occur from weak glute muscles include slide, sway, early extension, loss of posture, reverse spine angle and hanging back. As you can see, glute muscles are needed for a strong and efficient swing. The following exercises are great for the glutes, and you can do them anywhere.

BRIDGE

Bridge

This exercise challenges the stability of the pelvis, lower back and core while strengthening the gluteals. There are several variations of this exercise. The basic Bridge starts lying on your back with your knees bent and feet hip-distance apart. Focus on recruiting your gluteals throughout the exercise, not your hamstrings. This will take practice and concentration. Inhale to prepare, and exhale to lift your hips to a bridge position. (Feel as if there is a line from your shoulders to your knees). Inhale to stay in this position, and exhale as you lift one foot slightly off the floor without shifting or dropping either hip. Inhale to return the foot to the floor, and exhale as you lift the other foot, repeating ten repetitions. Inhale as you lower the foot, and exhale as you lower your hips back to the floor.

BRIDGE WITH LEG EXTENSION

Bridge with Leg Extension

Take the basic Bridge exercise and gradually lift the leg higher

off the floor. Eventually take the exercise to the full Bridge, where the lifted leg is extended to the ceiling, then lowered parallel to the supporting leg, and lifted back to the ceiling and finally it is returned to the floor. Focus on keeping your hips lifted and level. Try not to rotate or drop the supporting hip. Start with the basic Bridge first, and then progress to the full leg extension as your glutes get stronger.

Concentrate on feeling your glutes throughout each exercise, without letting the hamstrings do all of the work. The glutes are easy to miss during your workout, since the hamstrings and lower back may want to take over. These simple exercises will help strengthen your glutes and help you stabilize during your golf swing. Next time you head to the gym, don’t forget about your glutes!

BIRD DOG

Bird Dog

Start on all fours. Shoulders should be directly over your hands, with hips directly above your knees. Engage your abdominals to keep your back and pelvis in a neutral position throughout the exercise. Inhale to prepare. Exhale as you extend your right hip, reaching your foot to the ceiling, keeping your knee bent. Inhale to return, and repeat 10-15 repetitions on each side. Intensify this exercise by wrapping a band around your foot and holding the other end with your hands on the floor. Repeat the exercise with this added resistance.

CLAM SHELLS

Clam Shell with band

Start lying on your side with your knees bent in front of the hips, with feet stacked. Inhale to prepare while keeping your feet touching, and exhale as you open your top knee as far as possible. Inhale as you bring your legs back together, and repeat. To intensify this exercise, wrap a resistance band around your thighs. This exercise specifically targets the glute medius, and is great for golfers who tend to sway or slide.

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Perez skips Torrey, 'upset' with Ryder Cup standings

By Will GrayJanuary 24, 2018, 2:19 am

Pat Perez is unhappy about his standing on the U.S. Ryder Cup points list, and his situation won't improve this week.

Perez won the CIMB Classic during the fall portion of this season, and he followed that with a T-5 finish at the inaugural CJ Cup. But he didn't receive any Ryder Cup points for either result because of a rule enacted by the American task force prior to the 2014 Ryder Cup which only awards points during the calendar year of the biennial matches as well as select events like majors and WGCs during the prior year.

As a result, Perez is currently 17th in the American points race - behind players like Patrick Reed, Zach Johnson, Bill Haas and James Hahn, none of whom have won a tournament since the 2016 Ryder Cup - as he looks to make a U.S. squad for the first time at age 42.

"That kind of upset me a little bit, the fact that I'm (17) on the list, but I should probably be (No.) 3 or 4," Perez told Golf Digest. "So it kind of put a bitter taste in my mouth. The fact that you win on the PGA Tour and you beat some good players, yet you don't get any points because of what our committee has decided to do."

Perez won't be earning any points this week because he has opted to tee it up at the European Tour's Omega Dubai Desert Classic. The decision comes after Perez finished T-21 last week at the Singapore Open, and it means that the veteran is missing the Farmers Insurance Open in his former hometown of San Diego for the first time since 2001.

Perez went to high school a few minutes from Torrey Pines, and he defeated a field that included Tiger Woods to win the junior world title on the South Course in 1993. His father, Tony, has been a longtime starter on the tournament's opening hole, and Perez was a runner-up in 2014 and tied for fourth last year.

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Woods favored to miss Farmers Insurance Open cut

By Will GrayJanuary 24, 2018, 1:54 am

If the Las Vegas bookmakers are to be believed, folks in the San Diego area hoping to see Tiger Woods this week might want to head to Torrey Pines early.

Woods is making his first competitive start of the year this week at the Farmers Insurance Open, and it will be his first official start on the PGA Tour since last year's event. He missed nearly all of 2017 because of a back injury before returning with a T-9 finish last month at the Hero World Challenge.

But the South Course at Torrey Pines is a far different test than Albany, and the Westgate Las Vegas SuperBook lists Woods as a -180 favorite to miss the 36-hole cut. It means bettors must wager $180 to win $100, while his +150 odds to make the cut mean a bettor can win $150 with a $100 wager.

Woods is listed at 25/1 to win. He won the tournament for the seventh time in 2013, but in three appearances since he has missed the 36-hole cut, missed the 54-hole cut and withdrawn after 12 holes.

Here's a look at the various Woods-related prop bets available at the Westgate:

Will Woods make the 36-hole cut? Yes +150, No -180

Lowest single-round score (both courses par 72): Over/Under 70

Highest single-round score: Over/Under 74.5

Will Woods finish inside the top 10? Yes +350, No -450

Will Woods finish inside the top 20? Yes +170, No -200

Will Woods withdraw during the tournament? Yes +650, No -1000

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Monahan buoyed by Tour's sponsor agreements

By Rex HoggardJanuary 24, 2018, 12:27 am

SAN DIEGO – Farmers Insurance announced on Tuesday at Torrey Pines a seven-year extension of the company’s sponsorship of the Southern California PGA Tour event. This comes on the heels of Sony extending its sponsorship of the year’s first full-field event in Hawaii through 2022.

Although these might seem to be relatively predictable moves, considering the drastic makeover of the Tour schedule that will begin with the 2018-19 season, it is a telling sign of the confidence corporations have in professional golf.

“It’s a compliment to our players and the value that the sponsors are achieving,” Tour commissioner Jay Monahan said.

Monahan said that before 2014 there were no 10-year title sponsorship agreements in place. Now there are seven events sponsored for 10-years, and another five tournaments that have agreements in place of at least seven years.

“What it means is, it gives organizations like the Century Club [which hosts this week’s Farmers Insurance Open], when you have that level of stability on a long-term basis that allows you to invest in your product, to grow interest and to grow the impact of it,” Monahan said. “You experienced what this was like in 2010 or seen other tournaments that you don’t know what the future is.S o to go out and sell and inspire a community and you can’t state that we have a long-term agreement it’s more difficult.”

Events like this year’s Houston Open, Colonial in Fort Worth, Texas, and The National all currently don’t have title sponsors – although officials at Colonial are confident they can piece together a sponsorship package. But even that is encouraging to Monahan considering the uncertainty surrounding next season’s schedule, which will include the PGA Championship moving to May and The Players to March as well as a pre-Labor Day finish to the season.

“When you look back historically to any given year [the number of events needing sponsors] is lower than the typical average,” Monahan said. “As we start looking to a new schedule next year, you get excited about a great schedule with a great group of partners.”

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Day WDs from Farmers pro-am because of sore back

By Golf Channel DigitalJanuary 24, 2018, 12:07 am

SAN DIEGO – Jason Day has withdrawn from the Wednesday pro-am at the Farmers Insurance Open, citing a sore back.

Day, the 2015 champion, played a practice round with Tiger Woods and Bryson DeChambeau on Tuesday at Torrey Pines, and he is still expected to play in the tournament.

Day was replaced in the pro-am by Whee Kim. 

Making his first start since the Australian Open in November, Day is scheduled to tee off at 1:30 p.m. ET Thursday alongside Jon Rahm and Brandt Snedeker.