Eight Minutes a Day to a Better Swing - Impact

By Katherine RobertsApril 23, 2004, 4:00 pm
Week Five - Impact

Doesn't it drive you nuts when you are playing and the guy who has the worst swing is the guy who quietly hits the ball down the middle of the fairway time and time again? It makes me crazy!! The old saying goes' It doesn't matter how you get there, it is that you get there.' Although you may not have 'classic' swing, the critical component is impact - the moment the ball makes contact with the club face.
 
This week will look at the impact phase of the golf swing. During impact the body is the most susceptible to injury. This is the time when we are moving at the highest rate of speed, all the muscles are contracted, which causes tremendous stress on the spine, neck and hips. At impact the hip and leg muscles are very active as they drive power through the lower body and support weight transference from the right to the left.
 
Our eight minute series will focus on the lower body and hips. Additionally you will be challenged by balance - remember to stay focused.
 
Crescent Lunges:
Preparation

Crescent Lunges preparation

Step the left foot forward approximately five feet. Lift the right heel off the floor, extended the right leg as straight as possible. Hands on the waist as you pull the belly towards the spine, maintaining a straight spine throughout this exercise.
 
Crescent Lunges:

Crescent Lunges pose

Inhale as you bend the left knee to a 90 degree angle. As you exhale, straighten the leg. Repeat fifteen times, moving slowly. Focus on a spot on the floor about four feet in front of you. This will help you balance and maintain focus. Switch sides.
 
Extended Side Angle pose:
Preparation

Extended Side Angle preparation

This pose is often referred to as a 'double hip opener' which means it works on increasing flexibility in both hips at the same time while you build strength in the gluts and legs. A double whammy!
 
Step the left foot five feet forward, revolve the right foot inward to a 90 degree angle. Imagine if I was facing you, both your hips would be facing me. Do not let the low back arch; instead feel the stretch in both hips.
Bring the left elbow to the left knee, lifting out of the left shoulder.
 
Extended Side Angle pose:

Extended Side Angle pose

This portion of the pose adds range of motion in the torso. Now extend the right arm upwards while you rotate your torso towards the ceiling. For more intensity bring the right arm over the right ear and stretch the hand away from the body as much as possible. Hold for a slow count of ten and switch sides.
 
Bridge pose:
with block or towel

Bridge pose with block or towel

This pose strengthens the gluts and hamstrings and stretches the hip flexors and psoas. On your back, place the feet about a foot away from the buttocks. Squeeze a block or towel between the inner thighs. Squeeze the towel with and lift the hips off the floor. Hold for a slow count of five and lower. Repeat five times.
 
Related Links:
  • Eight Minutes a Day - Address
  • Eight Minutes a Day - Takeaway
  • Eight Minutes a Day - Top of Backswing
  • Eight Minutes a Day - Downswing
  • Katherine Roberts Article Archive
  • Health & Fitness Main Page
     
    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at info@yogaforgolfers.com.
     

     
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    McIlroy: Ryder Cup won't be as easy as USA thinks

    By Ryan LavnerJanuary 16, 2018, 1:18 pm

    The Americans have won their past two international team competitions by a combined score of 38-22, but Rory McIlroy isn’t expecting another pushover at the Ryder Cup in September.

    McIlroy admitted that the U.S. team will be strong, and that its core of young players (including Jordan Spieth, Justin Thomas and Rickie Fowler) will be a force for the next decade. But he told reporters Tuesday at the HSBC Abu Dhabi Championship that course setup will play a significant role.

    “If you look at Hazeltine and how they set the course up – big, wide fairways, no rough, pins in the middle of greens – it wasn’t set up for the way the Europeans like to play,” McIlroy said, referring to the Americans’ 17-11 victory in 2016. “I think Paris will be a completely different kettle of fish, so different.”

    At every Ryder Cup, the home team has the final say on course setup. Justin Rose was the most outspoken about the setup at Hazeltine, saying afterward that it was “incredibly weak” and had a “pro-am feel.” 

    And so this year’s French Open figures to be a popular stop for European Tour players – it’s being held once again at Le Golf National, site of the matches in September. Tommy Fleetwood won last year’s event at 12 under.

    “I’m confident,” McIlroy said. “Everything being all well and good, I’ll be on that team and I feel like we’ll have a really good chance.

    “The Americans have obviously been buoyant about their chances, but it’s never as easy as that. The Ryder Cup is always close. It always comes down to a few key moments, and it will be no different in Paris. I think we’ll have a great team and it definitely won’t be as easy as they think it’s going to be.” 

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    Floodlights may be used at Dubai Desert Classic

    By Ryan LavnerJanuary 16, 2018, 12:44 pm

    No round at next week’s Dubai Desert Classic will be suspended because of darkness.

    Tournament officials have installed state-of-the-art floodlighting around the ninth and 18th greens to ensure that all 132 players can finish their round.

    With the event being moved up a week in the schedule, the European Tour was initially concerned about the amount of daylight and trimmed the field to 126 players. Playing under the lights fixed that dilemma.

    “This is a wonderful idea and fits perfectly with our desire to bring innovation to our sport,” European Tour chief executive Keith Pelley said. “No professional golfer ever wants to come back the following morning to complete a round due to lack of daylight, and this intervention, should it be required, will rule out that necessity.”

    Next week’s headliners include Rory McIlroy, Sergio Garcia and Henrik Stenson. 

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    Ortiz takes Web.com Tour clubhouse lead in Bahamas

    By Golf Channel DigitalJanuary 16, 2018, 2:19 am

    Former Web.com Tour Player of the Year Carlos Ortiz shot a bogey-free, 4-under-par 68 Monday to take the clubhouse lead in The Bahamas Great Exuma Classic at Sandals Emerald Bay.

    Four other players - Lee McCoy, Brandon Matthews, Sung Jae Im and Mark Anderson - were still on the course and tied with Ortiz at 6-under 210 when third-round play was suspended by darkness at 5:32 p.m. local time. It is scheduled to resume at 7:15 a.m. Tuesday.

    Ortiz, a 26-year-old from Guadalajara, Mexico, is in search of his fourth Web.com Tour victory. In 2014, the former University of North Texas standout earned a three-win promotion on his way to being voted Web.com Tour Player of the Year.

    McCoy, a 23-year-old from Dunedin, Fla., is looking to become the first player to earn medalist honors at Q-School and then win the opening event of the season.

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    Randall's Rant: Can we please have some rivalries?

    By Randall MellJanuary 16, 2018, 12:00 am

    Memo to the golf gods:

    If you haven’t finalized the fates of today’s stars for the new year, could we get you to deliver what the game has lacked for so long?

    Can we get a real, honest-to-goodness rivalry?

    It’s been more than two decades since the sport has been witness to one.

    With world No. 1 Dustin Johnson and former world No. 1 Rory McIlroy at the Abu Dhabi HSBC Championship this week, an early-season showdown would percolate hope that this year might be all about rivalries.

    It seems as if the stars are finally aligned to make up for our long drought of rivalries, of the recurring clashes you have so sparingly granted through the game’s history.

    We’re blessed in a new era of plenty, with so many young stars blossoming, and with Tiger Woods offering hope he may be poised for a comeback. With Johnson, McIlroy, Jordan Spieth, Jason Day, Justin Thomas, Jon Rahm, Hideki Matsuyama, Brooks Koepka and Rickie Fowler among today’s dynamic cast, the possibility these titans will time their runs together on the back nine of Sundays in majors excites.

    We haven’t seen a real rivalry since Greg Norman and Nick Faldo sparred in the late '80s and early '90s.

    Woods vs. Phil Mickelson didn’t really count. While Lefty will be remembered for carving out a Hall of Fame career in the Tiger era, with 33 victories, 16 of them with Tiger in the field, five of them major championships, we get that Tiger had no rival, not in the most historic sense.


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    Phil never reached No. 1, was never named PGA Tour Player of the Year, never won a money title and never dueled with Woods on Sunday on the back nine of a major with the title on the line.  Still, it doesn’t diminish his standing as the best player not named Tiger Woods over the last 20 years. It’s a feat so noteworthy it makes him one of the game’s all-time greats.

    We’ve been waiting for an honest-to-goodness rivalry since Faldo and Norman took turns ruling at world No. 1 and dueling in big events, including the back nine of multiple majors. 

    In the '70s, we had Nicklaus-Watson. In the '60s, it was Nicklaus-Palmer. In the '40s and '50s, it was Hogan, Snead and Nelson in a triumvirate mix, and in the '20s and '30s we had Hagen and Sarazen.

    While dominance is the magic ingredient that can break a sport out of its niche, a dynamic rivalry is the next best elixir.

    Dustin Johnson looks capable of dominating today’s game, but there’s so much proven major championship talent on his heels. It’s hard to imagine him consistently fending off all these challengers, but it’s the fending that would captivate us.

    Johnson vs. McIlroy would be a fireworks show. So would Johnson vs. Thomas, or Thomas vs. Day or McIlroy vs. Rahm or Fowler vs. Koepka ... or any of those combinations.

    Spieth is a wild card that intrigues.

    While he’s not a short hitter, he isn’t the power player these other guys are, but his iron game, short game, putter and moxie combine to make him the most compelling challenger of all. His resolve, resilience and resourcefulness in the final round of his British Open victory at Royal Birkdale make him the most interesting amalgam of skill since Lee Trevino.

    Woods vs. any of them? Well, if we get that, we promise never to ask for anything more.

    So, if that cosmic calendar up there isn’t filled, how about it? How about a year of rivalries to remember?