Eight Minutes to a Better Swing - Week 3

By Katherine RobertsMarch 19, 2008, 4:00 pm

Top of the Backswing
 
One of my DVDs is designed to address one lifes biggest challenges ' time! Eight Minutes to a Better Swing provides ten, 8-10 minute sequences of exercises targeting every part of your body. From the hips, back and trunk, to balance and pre-round warm-up, the DVD is intended to give you quick, simple solutions. www.YogaForGolfers.com This week continues our new series based on a sequence of exercises requiring a minimal amount of time. If you have eight to ten minutes, I have the program for you!
 
Last week our program focused on the take away phase of the swing while this week we focus on the top of the backswing, one of the most physically active phases of the swing.
 
The following is an excerpt from Golf Biomechanics section of my book Yoga for Golfers ' A Unique Mind/Body Approach to Golf Fitness.
 
Summary of Backswing Biomechanics
Movement during this phase of the golf swing occurs as a dynamic sequence of events.
Rotation of the head towards the left
Counter rotation at the shoulders, mid-back and lumbar spine towards the right (approximately 90?)
Rotation of the lower extremities (approximately 45?)
The hips experience relative rotation towards the left as compared to the trunk above, allowing the golfer to maintain a stable base.
The knees will maintain a slightly bent position
A weight shift occurs causing the golfer to load the inner part of the right foot between the ball and heel
 
Summary of Muscle Activity
As we have seen the backswing is a complicated sequence of movements that occur as the golfer rotates the trunk and lifts the club with the upper extremities.
The shoulder muscles are active as the club moves away from the ball. The shoulder girdle will remain active, including the rotator cuff, as the golfer lifts the club.
The hand and wrist muscles all work to control the weight of the club as the club is positioned above the head at the top of the backswing.
The oblique abdominals and the erector spinae or spine extensors are working to rotate the trunk.
The right hip internal rotators and left hip external rotators are active.
 
Lets get started!
 

Supine hand to foot pose with strap:
This pose targets the hamstrings, hips and spine, designed to increase your range of motion in the trunk.
 
Begin on your back as you place a strap on the ball of your left foot. Extend the right leg, flexing the right foot towards you. Inhale as you slightly bend your left leg, exhale and straighten the leg. Repeat this dynamic stretch five times. Extend legs, flexing the feet and flexing the quads. Press your navel to your spine, stabilizing your right hip against the floor as you extend the left leg to the left. Focus on the stretch in the hip. Hold for five breaths. Place the strap in the right hand and bring the left leg to the right, allowing the left hip to lift off the floor. Maintain connection between the left shoulder and the floor. Hold for five to ten breaths. Switch sides.
 


 

Extended table pose:
Strengthens the muscles of the back and gluts.
 
Begin on all fours as you pull your navel to your spine, stabilizing your core. Note: Do not allow your back to arch! Extend your right leg back and left arm forward. Lift the leg and arm higher with each exhalation, focusing on the strength in the core, back and gluts. Hold for five to ten breaths and switch sides.
 


 

Revolving side angle pose:
Increases range of motion in the upper back, specifically your shoulder turn while stabilizing the hips.
 
Bring the left leg forward into a ninety degree angle, the knee placed directly over the ankle. Slide the right leg back so you are not placing any pressure on the top of the right knee. Note: if necessary place a towel under your right knee. Place the right elbow on the outside of the left knee. Place the left hand over the right fist. Inhale deeply as you pull your navel towards the spine; exhale as your lift the right shoulder AWAY from the right ear. Note: focus on initiating the stretch from the belly and feel the stretch from the shoulder down to the waist. Hold for five to ten breaths and switch sides.
 

 
Great job!
 
See you on The Turn!
 
Please send me an e-mail with your thoughts at Katherine@YogaForGolfers.com
 
Related Links:

  • Katherine Roberts Article Archive
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  • Health & Fitness Main Page


    Katherine Roberts - Yoga For GolfersEditor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@YogaForGolfers.com or visit www.YogaForGolfers.com.
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    Monty grabs lead entering final round in season-opener

    By Associated PressJanuary 20, 2018, 4:00 am

    KAILUA-KONA, Hawaii – Colin Montgomerie shot a second straight 7-under 65 to take a two-shot lead into the final round of the Mitsubishi Electric Championship, the season opener on the PGA Tour Champions.

    The 54-year-old Scot, a six-time winner on the over-50 tour, didn't miss a fairway on Friday and made five birdies on the back nine to reach 14 under at Hualalai.

    Montgomerie has made 17 birdies through 36 holes and said he will have to continue cashing in on his opportunities.

    ''We know that I've got to score something similar to what I've done – 66, 67, something like that, at least,'' Montgomerie said. ''You know the competition out here is so strong that if you do play away from the pins, you'll get run over. It's tough, but hey, it's great.''


    Full-field scores from the Mitsubishi Electric Championship


    First-round co-leaders Gene Sauers and Jerry Kelly each shot 68 and were 12 under.

    ''I hit the ball really well. You know, all the putts that dropped yesterday didn't drop today,'' Kelly said. ''I was just short and burning edges. It was good putting again. They just didn't go in.''

    David Toms was three shots back after a 66. Woody Austin, Mark Calcavecchia and Doug Garwood each shot 67 and were another shot behind.

    Bernhard Langer, defending the first of his seven 2017 titles, was six shots back after a 67.

    The limited-field tournament on Hawaii's Big Island includes last season's winners, past champions of the event, major champions and Hall of Famers.

    ''We've enjoyed ourselves thoroughly here,'' Montgomerie said. ''It's just a dramatic spot, isn't it? If you don't like this, well, I'm sorry, take a good look in the mirror, you know?''

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    The missing link: Advice from successful tour pros

    By Phil BlackmarJanuary 20, 2018, 1:24 am

    Today’s topic is significant in that it underscores the direction golf is headed, a direction that has me a little concerned.

    Now, more than ever, it has become the norm for PGA Tour players to put together a team to assist in all aspects of their career. These teams can typically include the player’s swing coach, mental coach, manager, workout specialist, dietician, physical therapist, short-game guru, doctor, accountant, nanny and wife. Though it often concerns me the player may be missing out when others are making decisions for them, that is not the topic.

    I want to talk about what most players seem to be inexplicably leaving off their teams.

    One of the things that separates great players from the rest of the pack – other than talent – is the great player’s ability to routinely stay comfortable and play with focus and clarity in all situations. Though innate to many, this skill is trainable and can be learned. Don’t get too excited, the details of such a plan are too long and more suited for a book than the short confines of this article.

    So, if that aspect of the game is so important, where is the representative on the player’s team who has stood on the 18th tee with everything on the line? Where is the representative on the team who has experienced, over and over, what the player will be experiencing? In other words, where is the successful former tour player on the team?

    You look to tennis and many players have such a person on their team. These teacher/mentors include the likes of Boris Becker, Ivan Lendl, Jimmy Connors and Brad Gilbert. Why is it not the norm in golf?

    Sure, a few players have sought out the advice of Jack Nicklaus, but he’s not part of a team. The teaching ranks also include some former players like Butch Harmon and a few others. But how many teams include a player who has contended in a major, let alone won one or more?

    I’m not here to argue the value and knowledge of all the other coaches who make up a player’s team. But how can the value of a successful tour professional be overlooked? If I’m going to ask someone what I should do in various situations on the course, I would prefer to include the experienced knowledge of players who have been there themselves.

    This leads me to the second part of today’s message. Is there a need for the professional players to mix with professional teachers to deliver the best and most comprehensive teaching philosophy to average players? I feel there is.

    Most lessons are concerned with changing the student’s swing. Often, this is done with little regard for how it feels to the student because the teacher believes the information is correct and more important than the “feels” of the student. “Stick with it until it’s comfortable” is often the message. This directive methodology was put on Twitter for public consumption a short time back:

    On the other hand, the professional player is an expert at making a score and understands the intangible side of the game. The intangible side says: “Mechanics cannot stand alone in making a good player.” The intangible side understands “people feel things differently”; ask Jim Furyk to swing like Dustin Johnson, or vice versa. This means something that looks good to us may not feel right to someone else.

    The intangible side lets us know that mechanics and feels must walk together in order for the player to succeed. From Ben Hogan’s book:

    “What I have learned I have learned by laborious trial and error, watching a good player do something that looked right to me, stumbling across something that felt right to me, experimenting with that something to see if it helped or hindered, adopting it if it helped, refining it sometimes, discarding it if it didn’t help, sometimes discarding it later if it proved undependable in competition, experimenting continually with new ideas and old ideas and all manner of variations until I arrived at a set of fundamentals that appeared to me to be right because they accomplished a very definite purpose, a set of fundamentals which proved to me they were right because they stood up and produced under all kinds of pressure.”

    Hogan beautifully described the learning process that could develop the swings of great players like DJ, Furyk, Lee Trevino, Jordan Spieth, Nicklaus, etc.

    Bob Toski is still teaching. Steve Elkington is helping to bring us the insight of Jackie Burke. Hal Sutton has a beautiful teaching facility outside of Houston. And so on. Just like mechanics and feels, it’s not either-or – the best message comes from both teachers and players.

    Lately, it seems the scale has swung more to one side; let us not forget the value of insights brought to us by the players who have best mastered the game.

    Getty Images

    Woods, Rahm, Rickie, J-Day headline Torrey field

    By Golf Channel DigitalJanuary 20, 2018, 12:47 am

    Tiger Woods is set to make his 2018 debut.

    Woods is still part of the final field list for next week’s Farmers Insurance Open, the headliner of a tournament that includes defending champion Jon Rahm, Hideki Matsuyama, Justin Rose, Rickie Fowler, Phil Mickelson and Jason Day.

    In all, 12 of the top 26 players in the world are teeing it up at Torrey Pines.

    Though Woods has won eight times at Torrey Pines, he hasn’t broken 71 in his past seven rounds there and hasn’t played all four rounds since 2013, when he won. Last year he missed the cut after rounds of 76-72, then lasted just one round in Dubai before he withdrew with back spasms.

    After a fourth back surgery, Woods didn’t return to competition until last month’s Hero World Challenge, where he tied for ninth. 

    Woods has committed to play both the Farmers Insurance Open and next month's Genesis Open at Riviera, which benefits his foundation. 

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    Even on 'off' day, Rahm shoots 67 at CareerBuilder

    By Ryan LavnerJanuary 20, 2018, 12:36 am

    Jon Rahm didn’t strike the ball as purely Friday as he did during his opening round at the CareerBuilder Challenge.

    He still managed a 5-under 67 that put him just one shot off the lead heading into the weekend.

    “I expected myself to go to the range (this morning) and keep flushing everything like I did yesterday,” said Rahm, who shot a career-low 62 at La Quinta on Thursday. “Everything was just a little bit off. It was just one of those days.”


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    After going bogey-free on Thursday, Rahm mixed four birdies and two bogeys over his opening six holes. He managed to settle down around the turn, then made two birdies on his final three holes to move within one shot of Andrew Landry (65).

    Rahm has missed only five greens through two rounds and sits at 15-under 129. 

    The 23-year-old Spaniard won in Dubai to end the year and opened 2018 with a runner-up finish at the Sentry Tournament of Champions. He needs a top-6 finish or better this week to supplant Jordan Spieth as the No. 2 player in the world.