Eight Week Challenge Week 3 - Hips and Hamstrings - COPIED

By Katherine RobertsSeptember 4, 2007, 4:00 pm
Hips and Hamstrings
 
Hips initiate the downswing. They are the pivotal element in the chain reaction. Starting them first and moving them correctly ' this one action practically makes the downswing.
- Ben Hogan
 
This quote says it all according to Ben Hogan, possibly the greatest player and student of the game of all time. Tension in the hip and groin area is often a result of sitting for extended periods of time. This constriction of the hip flexors and psoas muscles causes an internal rotation of the pelvis, pulling against the lumbar spine. In addition, the lack of flexibility in the hip flexors impedes the ability of the gluts to engage, depleting maximum power in the golf swing.
 
Benefits of flexibility in the hips and hamstrings:
Increases power and distance
Supports a solid foundation
Enhances balance
Supports greater extension in the finish position.
Supports a healthy back.
Increases blood flow to the abdomen, pelvis and kidneys.

 
To recap:
I. What you can expect from your eight week challenge:
 
Core conditioning: More stability in your abdominals- Week One
More strength and power from your lower and upper abdominals ' Week Two
 
Lower Body: More flexibility in the hips and hamstrings for more hip turn
More strength in the quads and gluts for more power
 
Upper body: More flexibility in the shoulders and upper back for more rotation
More strength in the shoulders and triceps for more control
 
Balance: Get more grounded, centered, balance helps with weight transference
Progressive balance teaches proprioception
 
The Mind: Learn to quiet your mind and visualize your desired outcome.
Restorative / re-energizing poses reduces fatigue
 
II. What you need:
An eight week commitment and an open mind.
Twenty minutes a day, four days a week.
A yoga mat
A yoga block
A Golf Gym stability ball
 
Here we go!
 
Supported bound angle pose:
Bring your spine against the wall, sitting up as straight as possible. Bring the soles of your feet together and gently press the knees towards the floor. Hold for one minute to three minutes.
Tip: For more intensity place five pound sand bags on your knees and hold this stretch for three minutes.
 

 
Modified, supine pigeon pose with towel:
Bring your right ankle to the outside of your left knee. Wrap your towel around your left hamstring. On your exhalation pull the towel towards you focusing on the stretch in the right hip. Hold for ten deep breaths and switch sides. Repeat as many times as you feel is necessary.
 

 
Bridge pose with block:
Place the yoga block between your knees and lift the hips off the floor. Hold for five deep breaths, relax and repeat three times.
 

 
Supine hand to foot pose with spinal twist:
Place the Golf Gym Power swing trainer, resistance tubing or stretch out strap around your left foot. Extend your right leg and flex both feet towards you. Engage your quads and press your left heel as if you intend to kick out the ceiling. Hold for five to seven breaths.
 
Press your right hip down and extend your left leg to the left. Press your navel towards your spine to help stabilize your right hip. Hold for five to seven breaths.
 

 
Switch hands and place the strap in your right hand. Bring the left leg over to the right, allowing your hip to lift off the floor into the spinal twist. Keep your left shoulder connected to the floor. Hold for five to seven breaths and switch sides.
 

 
Next week we tackle strength in the quads and gluts.
 
See you on The Turn, Monday nights on The Golf Channel!
 
Please e-mail me and let me know how you are progressing. I am here to support you in your new eight week commitment to excellence.
 
Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • Health & Fitness Main Page


    Editor'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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    Stock Watch: Strange grumpy; Tiger Time again?

    By Ryan LavnerJanuary 23, 2018, 1:00 pm

    Each week on GolfChannel.com, we’ll examine which players’ stocks and trends are rising and falling in the world of golf.

    RISING

    Jon Rahm (+9%): This should put his whirlwind 17 months in the proper context: Rahm (38) has earned four worldwide titles in 25 fewer starts – or a full season quicker – than Jordan Spieth (63). This kid is special.

    Tommy Fleetwood (+7%): Putting on a stripe show in windy conditions, the Englishman defended his title in Abu Dhabi (thanks to a back-nine 30) and capped a 52-week period in which he won three times, contended in majors and WGCs, and soared inside the top 15 in the world.

    Sergio (+3%): Some wholesale equipment changes require months of adjustments. In Garcia’s case, it didn’t even take one start, as the new Callaway staffer dusted the field by five shots in Singapore.

    Rory (+2%): Sure, it was a deflating Sunday finish, as he shot his worst round of the week and got whipped by Fleetwood, but big picture he looked refreshed and built some momentum for the rest of his pre-Masters slate. That’s progress.

    Ken Duke (+1%): Looking ahead to the senior circuit, Duke, 48, still needs a place to play for the next few years. Hopefully a few sponsors saw what happened in Palm Springs, because his decision to sub in for an injured Corey Pavin for the second and third rounds – with nothing at stake but his amateur partner’s position on the leaderboard – was as selfless as it gets.


    FALLING

    Austin Cook (-1%): The 54-hole leader in the desert, he closed with 75 – the worst score of anyone inside the top 40. Oy.

    Phil (-2%): All of that pre-tournament optimism was tempered by the reality of his first missed cut to start the new year since 2009. Now ranked 45th in the world, his position inside the top 50 – a spot he’s occupied every week since November 1993 – is now in jeopardy.

    Careful What You Wish For (-3%): Today’s young players might (foolishly) wish they could have faced Woods in his prime, but they’ll at least get a sense this week of the spectacle he creates. Playing his first Tour event in a year, and following an encouraging warmup in the Bahamas, his mere presence at Torrey is sure to leave everyone else to grind in obscurity.

    Curtis Strange (-5%): The two-time U.S. Open champ took exception with the chummy nature of the CareerBuilder playoff, with Rahm and Andrew Landry chatting between shots. “Are you kidding me?” Strange tweeted. “Talking at all?” The quality of golf was superb, so clearly they didn’t need to give each other the silent treatment to summon their best.

    Brooks Koepka (-8%): A bummer, the 27-year-old heading to the DL just as he was starting to come into his own. The partially torn tendon in his left wrist is expected to knock him out of action until the Masters, but who knows how long it’ll take him to return to game shape.

    Getty Images

    What's in the bag: CareerBuilder winner Rahm

    By Golf Channel DigitalJanuary 22, 2018, 10:37 pm

    Jon Rahm defeated Andrew Landry in a playoff to earn his second PGA Tour title at the CareerBuilder Challenge. Here's what's in his bag:

    Driver: TaylorMade M4 (9.5 degrees), with Aldila Tour Green 75 TX shaft

    Fairway wood: TaylorMade M3 (19 degrees), with Aldila Tour Green 75 TX shaft

    Irons: TaylorMade P790 (3), P750 (4-PW), with Project X 6.5 shafts

    Wedges: TaylorMade Milled Grind (52, 56 degrees), Milled Grind Hi-Toe (60 degrees), with Project X 6.5 shafts

    Putter: TaylorMade Spider Tour Red

    Ball: TaylorMade TP5x

    Getty Images

    Strange irked by Rahm-Landry friendly playoff

    By Jason CrookJanuary 22, 2018, 9:45 pm

    Curtis Strange knows a thing or two about winning golf tournaments, and based on his reaction to the CareerBuilder Challenge playoff on Sunday, it’s safe to say he did things a little differently while picking up 17 PGA Tour victories in his Hall-of-Fame career.

    While Jon Rahm and Andrew Landry were “battling” through four extra holes, Strange, 62, tweeted his issues with the duo’s constant chit-chat and friendly banter down the stretch at La Quinta Country Club, where Rahm eventually came out on top.

    The two-time U.S. Open champ then engaged with some followers to explain his point a little more in depth.

    So, yeah ... don't think he's changing his perspective on this topic anytime soon ever.

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    Randall's Rant: The Euros won't just roll over

    By Randall MellJanuary 22, 2018, 9:36 pm

    The Ryder Cup may not be the King Kong of golf events yet, but you can hear the biennial international team event thumping its chest a full eight months out.

    As anticipation for this year’s big events goes, there is more buzz about Europe’s bid to hold off a rejuvenated American effort in Paris in September than there is about the Masters coming up in April.

    Thank Europe’s phenomenal success last weekend for that.

    And Rory McIlroy’s impassioned remarks in Abu Dhabi.

    And the provocative bulletin board material a certain Sports Illustrated writer provided the Europeans a couple months ago, with a stinging assault on the Euro chances that read like an obituary.

    McIlroy was asked in a news conference before his 2018 debut last week what he was most excited about this year.

    The Ryder Cup topped his list.

    Though McIlroy will be trying to complete the career Grand Slam at Augusta National come April, he talked more about the Ryder Cup than he did any of the game’s major championships.

    When asked a follow-up about the American team’s resurgence after a task-force overhaul and the injection of young, new star power, McIlroy nearly started breaking down the matchup. He talked about the young Americans and how good they are.

    “Yeah, the Americans have been, obviously, very buoyant about their chances and whatever, but it’s never as easy as that. ... The Ryder Cup’s always close,” McIlroy said. “I think we’ll have a great team, and it definitely won’t be as easy as they think it’s going to be.”



    McIlroy may have been talking about Alan Shipnuck’s bold prediction after the American Presidents Cup rout last fall.

    Or similar assertions from TV analysts.

    “The Ryder Cup is dead – you just don’t know it yet,” Shipnuck wrote. “One of the greatest events in sport is on the verge of irrelevancy. The young, talented, hungry golfers from the United States, benefitting from the cohesive leadership of the Task Force era, are going to roll to victory in 2018 in Paris.”

    European Ryder Cup captain Thomas Bjorn won’t find words that will motivate the Euros more than that as he watches his prospective players jockey to make the team.

    And, boy, did they jockey last weekend.

    The Euros dominated across the planet, not that they did it with the Ryder Cup as some rallying cry, because they didn’t. But it was a heck of an encouraging start to the year for Bjorn to witness.

    Spain’s Jon Rahm won the CareerBuilder Challenge on the PGA Tour, England’s Tommy Fleetwood started the week at Abu Dhabi paired with American and world No. 1 Dustin Johnson and won the European Tour event, and Spain’s Sergio Garcia won the Singapore Open in a rout on the Asian Tour.

    And McIlroy looked close to being in midseason form, tying for third in his first start in three months.

    Yes, it’s only January, and the Ryder Cup is still a long way off, with so much still to unfold, but you got an early sense from McIlroy how much defending European turf will mean to him and the Euros in Paris in September.

    The Masters is great theater, the U.S. Open a rigorous test, The Open and the PGA Championship historically important, too, but the Ryder Cup touches a nerve none of those do.

    The Ryder Cup stokes more fervor, provokes more passion and incites more vitriol than any other event in golf.

    More bulletin board material, too.

    Yeah, it’s a long way off, but you can already hear the Ryder Cup’s King Kong like footsteps in its distant approach. Watching how the American and European teams come together will be an ongoing drama through spring and summer.