Eight Week Challenge Week 3 - Hips and Hamstrings

By Katherine RobertsAugust 28, 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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    Kelly beats Monty with two-shot swing on final hole

    By Associated PressJanuary 21, 2018, 3:21 am

    KAILUA-KONA, Hawaii – Jerry Kelly made an 18-foot birdie putt on the final hole, Colin Montgomerie missed a 6-footer for par and Kelly turned a one-shot deficit into a victory Saturday in the Mitsubishi Electric Championship, the season opener on the PGA Tour Champions.

    After Kelly drove it well right into lava rocks on the par-4 16th, leading to bogey and giving Montgomerie the lead, Montgomerie made a mistake with his tee shot on the last, finding a fairway bunker. Montgomerie's approach went over the green and after Kelly converted his birdie, the 54-year-old Scot jammed his par putt well past the hole.


    Full-field scores from the Mitsubishi Electric Championship


    It was the third win on the over-50 tour for the 51-year-old Kelly, who finished tied for 14th last week at the PGA Tour's Sony Open in Honolulu. That gave him confidence as he hopped over to the Big Island for his tournament debut at Hualalai. The limited-field event includes winners from last season, past champions of the event, major champions and Hall of Famers.

    Kelly closed with a 6-under 66 for a three-day total of 18-under 198. Montgomerie shot 69. David Toms shot 67 and finished two shots back, and Miguel Angel Jimenez was another stroke behind after a 66.

    Bernhard Langer, defending the first of his seven 2017 titles, closed with a 70 to finish at 10 under.

    Getty Images

    Rahm manages frustration, two back at CareerBuilder

    By Randall MellJanuary 21, 2018, 1:21 am

    Jon Rahm managed the winds and his frustrations Saturday at the CareerBuilder Challenge to give himself a chance to win his fourth worldwide title in the last year.

    Rahm’s 2-under-par 70 on the PGA West Stadium Course left him two shots off the lead going into the final round.

    “I wasn’t really dealing with the wind that much,” Rahm said of his frustrations. “I was dealing with not being as fluid as I was the last two days.”


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    The world’s No. 3 ranked player opened with a 62 at La Quinta Country Club on Thursday and followed it up with a 67 on Friday at PGA West. He made six birdies and four bogeys on the Stadium Course on Saturday.

    “The first day, everything was outstanding,” Rahm said. “Yesterday, my driver was a little shaky but my irons shots were perfect. Today, my driver was shaky and my irons shots were shaky. On a course like this, it’s punishing, but luckily on the holes where I found the fairway I was able to make birdies.”

    Rahm is projected to move to No. 2 in the world rankings with a finish of sixth or better on Sunday.

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    Cook leads by one entering final round at CareerBuilder

    By Associated PressJanuary 21, 2018, 12:51 am

    LA QUINTA, Calif. – Austin Cook hit a hybrid into the fairway bunker on the par-4 18th on a breezy Saturday afternoon at La Quinta Country Club, then chunked a wedge and raced a chip 20 feet past the hole.

    Kip Henley, the longtime PGA Tour caddie who guided Cook to a breakthrough victory at Sea Island in November, stepped in to give the 26-year-old former Arkansas star a quick pep talk.

    ''Kip said, 'Let's finish this like we did on the first day at the Nicklaus Course.' We made a big par putt on 18 there and he said, 'Let's just do the same thing. Let's get this line right and if you get the line right it's going in.'''

    It did, giving Cook an 8-under 64 and a one-stroke lead in the CareerBuilder Challenge going into the final round on the Stadium Course at PGA West. Fellow former Razorback Andrew Landry and Martin Piller were tied for second, and Jon Rahm and Scott Piercy were a another stroke back after a tricky day in wind that didn't get close to the predicted gusts of 40 mph.


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    ''I know that I wouldn't have wanted to play the Stadium today,'' Cook said. ''I think we got a great draw with the courses that we got to play on the days that we got to play them.''

    Cook played the final six holes on the front nine in 6 under with an eagle and four birdies.

    ''Starting on my fourth hole, I was able to make a birdie and kind of get the ball rolling and it never really stopped rolling,'' Cook said. ''Kip and I were doing really good at seeing the line on the greens.''

    After a bogey on 10, he birdied 11, 12 and 15 and parred the final three to get to 19-under 197.

    ''I think that tonight the nerves, the butterflies, all that will kind of be a little less,'' Cook said. ''I've been in the situation before and I was able to finish the job on Sunday. I think it would be a little different if I didn't play like I did on Sunday at Sea Island.''

    He's making his first start in the event.

    ''I came in from Hawaii on Monday, so I only had two days to prepare for three courses,'' Cook said.

    Landry, the second-round leader, had a 70 at the Stadium. Piller, the husband of LPGA tour player Gerina Piller, shot a 67 at La Quinta. Winless on the PGA Tour, they will join Cook in the final threesome.

    ''Piller's a good guy and we have played a lot together and same with Cookie,'' said Landry, the only player without a bogey after 54 holes. ''Hope the Hogs are going to come out on top.''

    Rahm had a 70 at the Stadium to reach 17 under. The third-ranked Rahm beat up the par 5s again, but had four bogeys – three on par 3s. He has played the 12 par 5s in 13 under with an eagle and 11 birdies.

    ''A little bit of a survival day,'' Rahm said.

    The wind was more of a factor on the more exposed and tighter Stadium Course.

    ''The course is firming up,'' Rahm said. ''I know if we have similar wind to today, if we shoot something under par, you'll be way up there contesting it over the last few holes.''

    Piercy had a 66 at the Stadium.

    ''I controlled my ball really well today,'' he said.

    Adam Hadwin had a 67 at La Quinta a year after shooting a third-round 59 on the course. The Canadian was 16 under along with Grayson Murray and Brandon Harkins. Murray had a 67 on the Nicklaus Course, and Harkins shot 68 at the Stadium.

    Phil Mickelson missed the cut in his first tournament of the year for the second time in his career, shooting a 74 on the Stadium to finish at 4 under – four strokes from a Sunday tee time. The 47-year-old Hall of Famer was playing for the first time since late October. He also missed the cut in the Phoenix Open in his 2009 opener.

    Charlie Reiter, the Palm Desert High School senior playing on the first sponsor exemption the event has given to an amateur, also missed the cut. He had three early straight double bogeys in a 77 on the Stadium that left him 1 over.

    John Daly had an 80 at La Quinta. He opened with a triple bogey and had six bogeys – four in a row to start his second nine - and only one birdie. The 51-year-old Daly opened with a 69 on the Nicklaus layout and had a 71 on Friday at the Stadium.

    Getty Images

    Phil misses CareerBuilder cut for first time in 24 years

    By Randall MellJanuary 21, 2018, 12:48 am

    Phil Mickelson missed the cut Saturday at the CareerBuilder Challenge. It’s a rare occurrence in his Hall of Fame career.

    He has played the event 15 times, going back to when it was known as the Bob Hope Classic. He has won it twice.

    How rare is his missing the cut there?

    The last time he did so, there was no such thing as a DVD, Wi-Fi, iPods, Xbox, DVR capability or YouTube.


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    The PGA Tour’s Jon Rahm didn’t exist, either.

    The last time Mickelson missed a cut in this event was 1994, nine months before Rahm was born.

    Mickelson struggled to a 2-over-par 74 in the heavy winds Saturday on the PGA West Stadium Course, missing the 54-hole cut by four shots. He hit just four of 14 fairways, just nine of 18 greens. He took a double bogey at the 15th after requiring two shots to escape the steep-walled bunker on the left side of the green.

    Mickelson won’t have to wait long to try to get back in the hunt. He’s scheduled to play the Farmers Insurance Open next week at Torrey Pines in La Jolla, Calif.