Eight Minutes to a Better Swing - Week 5

By Katherine RobertsApril 2, 2008, 4:00 pm

Impact ' The moment of truth!
 
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 downswing phase of the swing while this week we focus on the impact position, what I refer to as the moment of truth!
 
Lets take a closer took at the biomechanics involved at impact.
 
The following is an excerpt from the Golf Biomechanics section of my book Yoga for Golfers ' A Unique Mind/Body Approach to Golf Fitness.
 
Impact:
Definition: The phase of the golf swing where ball contact occurs.
 
It should not be surprising that the majority of the injuries occur during this phase of the golf swing when the most parts of the body are moving, maximum velocity is reached and contact is made with the ball. The spine is most susceptible if the golfer slides towards the target. Depending on the magnitude and velocity of this slide, injury can occur. For golf, sliding stresses are generally considered the most dangerous. Controlling the amount of hip slide is crucial from a physical training standpoint.
 
Summary of Impact Biomechanics
At impact the head and neck experience a side bending motion towards the right combined with a forward bend.
Shoulders are now brought back to a square position.
The mid and low back experience a side bending motion towards the right combined with a rotational motion towards the left.
Lower body is turning with the hips being slightly open towards the target.
 
Summary of Muscle Activity
The greatest muscle activity and tension is produced as the muscles contract to bring the club to the ball.
The shoulder girdle, including the rotator cuff is active. Other muscles including the serratus anterior, which connects the shoulder blade to the rib cage and the pectoral or chest muscles are actively accelerating the arms.
The mid-back muscles including the lower trapezius act to stabilizer the shoulder blade.
The trunk muscles including the abdominal groups and the erector spinae or spine extensors are active.
The hip muscles that are most active include the hip rotators, hip adductors and hip abductors. Hip rotators weakness is common in golf. If the hip adductors and abductors are dominate during this phase, the golfer may lack leg stability and a sliding motion can occur.
All leg muscles are active as weight is being transferred from the right to the left side.
 

This week we focus our eight minute series of exercises for the hips, core (back muscles) and shoulders. Our main intention is to build more strength, helping you generate maximum velocity at the point of impact.
Tip: Please print out the archived articles from the last two weeks on the hips and core abdominal / oblique exercises.
 
Lower body strengthener with shoulder circles:
Warrior Three pose:
 
Step the left foot forward and right leg back, internally rotating the right leg and foot. Bend into the left knee until the quad is parallel to the floor. Extend the arms to shoulder height. For more strength in the shoulders, rotate the arms clockwise in tight, quick circular movements. Repeat ten times and circle the arms counter clockwise. Switch legs and repeat.
 


 

Glut strengthener:
Bridge pose with yoga block
 
Place the heels close to the gluts and the block between your knees. Squeeze the block and slowly lift the hips off the floor, focusing on engaging the gluts. Hold for ten breaths, relax and repeat one time.
 


 

Back strengthener:
Locust pose (Par Level and Birdie/Eagle Level):
 
PAR Level:
Begin on your belly, face pointing towards the yoga mat. Squeeze the legs together, engage the gluts and press your palms into the floor. On the exhalation lift the legs slightly off the floor. Hold for three breaths, relax and repeat three times.
 


 

BIRDIE/EAGLE Level:
Extend the arms wider than shoulder width apart. Inhale and engage the gluts again, exhale and lift the right arm and left leg. Hold for three deep breaths and switch sides.
 


 
Counter pose: Sit back into a childs pose to stretch out your back after this series.
 

Shoulder strengthening:
Plank position with a push up:
 
An oldie but goodie, the push is a very effective way to incorporate your core and efficiently work your shoulders, arms and wrists. Place the hands directly under the shoulders, spreading the fingers as wide as possible. Pull your navel towards the spine and do not allow the low back to sink towards the floor. On your inhale, slowly lower your body until the upper arm is parallel to the floor, elbows hugging the side of your body. On your exhalation return the body to the starting position. Repeat five to ten times.
 
Tip: To modify this pose place the knees on the floor.
 

 

Next week we examine the follow through position of the swing.
 
See you on The Turn!
 
Please send me an e-mail with your thoughts at Katherine@YogaForGolfers.com
 
Related Links:

  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • 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.
  • Happy Thanksgiving: Biggest turkeys of 2017

    By Grill Room TeamNovember 23, 2017, 3:00 pm

    Thanksgiving brings us golf's biggest turkeys of the year. Donald Trump, Grayson Murray and a certain (now-former) tournament director headline the list. Click here or on the image below to check out all the turkeys.

    Tributes pour in for legendary caddie Sheridan

    By Randall MellNovember 23, 2017, 2:54 pm

    Tributes are pouring in as golf celebrates the life of Greg Sheridan after receiving news of his passing.

    Sheridan, a long-time LPGA caddie who worked for some of the game’s all-time greats, including Kathy Whitworth and Beth Daniel, died Wednesday in Indian Rocks Beach, Fla., at 63. He was diagnosed in July 2016 with brain and lung cancer.

    Sheridan worked the last dozen years or so with Natalie Gulbis, who expressed her grief in an Instagram post on Wednesday:

    “Greg…I miss you so much already and it hasn’t even been a day. 15+ seasons traveling the world you carried me & my bag through the highs and lows of golf and life. You were so much more than my teammate on the course…Thank you.”

    Sheridan was on Whitworth’s bag for the last of her LPGA-record 88 titles.

    “When I first came on tour, I would try to find out how many times Greg won,” Gulbis told Golfweek. “It’s a crazy number, like 50.”

    Matthew Galloway, a caddie and friend to Sheridan, summed up Sheridan’s impressive reach after caddying with him one year at the LPGA Founders Cup, where the game’s pioneers are honored.

    “Best Greg story,” Galloway tweeted on Thanksgiving morning, “coming up 18 at PHX all the founders were in their chairs. Greg goes, `Yep, caddied for her, her and her.’ Legend.”

    In a first-person column for Golf Magazine last year, Gulbis focused on Sheridan while writing about the special bond between players and caddies. She wrote that she won the “looper lottery” when she first hired Sheridan in ’04.

    “Greg and I have traveled the world, and today he is like family,” Gulbis wrote. “Sometimes, he’s a psychologist. Last year, my mom got sick and it was a distraction, but he was great. When I used to have boyfriend issues and breakup issues, he was my confidant. In a world where caddies sometimes spill secrets, Greg has kept a respectful silence, and I can’t thank him enough for that. He’s an extension of me.”

    Four months after Gulbis wrote the column, Sheridan was diagnosed with cancer.

    “The LPGA family is saddened to hear of the loss of long-time tour caddie, Greg Sheridan,” the LPGA tweeted. “Our thoughts and prayers are with his family and players he walked with down the fairways. #RIP.”

    Dean Herden was among the legion of caddies saddened by the news.

    “Greg was a great guy who I respected a lot and taught me some great things over the years,” Herden texted to GolfChannel.com.

    Here are some of heartfelt messages that are rolling across Twitter:

    Retired LPGA great Annika Sorenstam:

    LPGA commissioner Mike Whan in a retweet of Gulbis:

    Golf Channel reporter and former tour player Jerry Foltz:

    Christina Kim:

    LPGA caddie Shaun Clews:

    LPGA caddie Jonny Scott:

    LPGA caddie Kevin Casas:

    LPGA pro Jennie Lee:

    Fitzpatrick one back in 2018 Euro Tour opener

    By Associated PressNovember 23, 2017, 1:37 pm

    HONG KONG – S.S.P. Chawrasia had six birdies and a bogey Thursday for a 5-under 65 and a one-stroke lead at the Hong Kong Open, the first event of the 2018 European Tour season.

    Playing in sunny but breezy conditions at the Hong Kong Golf Club, the greens had the players struggling to gauge the approach.

    ''Very tough conditions today,'' Chawrasia said. ''It's very firm greens, to be honest. I'm just trying to hit the second shot on the green and trying to make it like a two-putt.''


    Full-field scores from the UBS Hong Kong Open


    Shubhankar Sharma and Matthew Fitzpatrick (both 66) were one shot behind, while seven others were tied for fourth a further stroke behind.

    ''Hit it great tee to green,'' Fitzpatrick said. ''I think I had like seven or eight chances inside 15 feet, and on a day like today when it's so windy and such a tough golf course, with how tight it is, yeah, it was a good day.''

    Justin Rose, who won the title in 2015, shot was 2 under with five birdies and three bogeys.

    ''I think the course played a couple shots harder than it typically does,'' Rose said. ''I like this course. I think it offers plenty of birdie opportunities.''

    Masters champion Sergio GarciaRafa Cabrera Bello and defending champion Sam Brazel (69) were in a group of 16 at 1 under.

    Day, Spieth chasing Davis after Day 1 of Aussie Open

    By Jason CrookNovember 23, 2017, 6:50 am

    The PGA Tour is off this week but a couple of the circuit’s biggest stars – Jordan Spieth and Jason Day – are headlining the Emirates Australian Open, the first event in The Open Qualifying Series for the 2018 Open at Carnoustie. Here's how things look after the opening round, where Cameron Davis has opened up a two-shot lead:

    Leaderboard: Davis (-8), Taylor MacDonald (-6), Nick Cullen (-5), Day (-5), Brian Campbell (-4), Lucas Herbert (-4), Stephen Leaney (-4), Anthony Quayle (-4)

    What it means: Spieth has won this event three of the last four years, including last year, but he got off to a rocky start on Thursday. Playing in the windy afternoon wave, the world No. 2 bogeyed his first two holes but rebounded with birdies on Nos. 4 and 5. It was more of the same the rest of the way as the 24-year-old carded three more bogeys and four birdies, getting into the clubhouse with a 1-under 70. While it certainly wasn't the start he was hoping for, Spieth didn't shoot himself out of the tournament with 54 holes left to play, he has plenty of time to claw his way up the leaderboard.


    Full-field scores from the Emirates Australian Open


    Round of the day: With Round 1 in the books, the solo leader, Davis, is the easy pick here. The 22-year-old Aussie who turned pro last year, came out of the gates on fire, birdieing six of his first seven holes, including four in a row on Nos. 4 through 7. He did drop a shot on the ninth hole to go out in 30 but rebounded with three more birdies on the back to card a 8-under 63. Davis, who was born in Sydney and played this year on the Mackenzie Tour in Canada. He will attempt to get his Web.com Tour card next month during qualifying in Arizona.

    Best of the rest: Making his first start in his home country in four years, Day started on the 10th hole at The Australian Golf Club and made four birdies to one bogey on the back side before adding four more circles after making the turn. Unfortunately for the 30-year-old, he also added an ugly double-bogey 6 on the par-4 eighth hole and had to settle for a 5-under 66, good enough to sit T-3. Day, who has dropped to No. 12 in the world rankings, is looking for his first win on any tour since the 2016 Players Championship.

    Main storyline heading into Friday: Can the upstart 22-year-old Davis hold off the star power chasing him or will he fold to the pressure of major champions in his rearview mirror? Day (afternoon) and Spieth (morning) are once again on opposite ends of the draw on Friday as they try to improve their position before the weekend.

    Shot of the day: It’s tough to beat an ace in this category, and we had one of those on Thursday from Australian Brad Shilton. Shilton’s hole-in-one on the par-3, 188-yard 11th hole came with a special prize, a $16k watch.

    Quote of the day: “Just two bad holes. Pretty much just two bad swings for the day,” – Day, after his 66 on Thursday.