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.
  • Getty Images

    Watch: Tiger's Saturday birdies at Honda

    By Golf Channel DigitalFebruary 24, 2018, 9:20 pm

    Tiger Woods was in almost total control of his game for the majority of his third round Saturday at PGA National. And although he was once again bit by the Bear Trap, the 14-time major winner tapped in for birdie at the par-5 18th to post a round of 1-under 69 and fight his way back to even par for the week.

    Four back to start the day, Woods parred his first seven holes before pouring in his first birdie via this flagged iron from 139 at the par-4 eighth:

    Woods hit three more quality approaches at 9, 10 and 11 but couldn't get a putt to drop.

    The lid finally came off the hole at No. 12 when he holed a key 17-footer for par to keep his scorecard clean.

    One hole later, Woods added a second circle to that card, converting this 14-footer for a birdie-3 that moved him back into red figures at 1 under par for the week.

    Unfortunately, the Bear Trap would ensnare Tiger for the second day in a row. Woods, whose iron play had looked as crisp as it had in years, sailed approaches long and left at both the par-3 15th and par-3 17th, leading to bogeys which erased the two birdies he worked so hard to secure.

    But just like on Friday, Woods rallied back with a late birdie, this one at the home hole, to steal back a shot.

    Getty Images

    O. Fisher, Pepperell share lead at Qatar Masters

    By Associated PressFebruary 24, 2018, 5:13 pm

    DOHA, Qatar - Oliver Fisher birdied his last four holes in the Qatar Masters third round to share the lead at Doha Golf Club on Saturday.

    The 29-year-old Englishman shot a 7-under 65 for an overall 16-under 200. Eddie Pepperell (66) picked up shots on the 16th and 18th to catch his compatriot and the pair enjoy a two-shot lead over American Sean Crocker (67) in third.

    David Horsey (65) was the biggest mover of the day with the Englishman improving 31 places for a share of fourth place at 12 under with, among others, Frenchman Gregory Havret and Italian Andrea Pavan.

    Fisher, winner of the 2011 Czech Open, made some stunning putts on his way in. After an eight-footer on the par-4 15th, he then drove the green on the short par-4 16th for an easy birdie, before making a 12-footer on the 17th and a 15-footer on the 18th.

    Like Pepperell, Fisher also had just one bogey to show on his card, also on the 12th hole.


    Full-field scores from the Commercial Bank Qatar Masters


    ''I gave myself some chances coming in and thankfully I made them,'' said Fisher, who has dropped to 369th in the world rankings.

    ''You can quite easily make a few bogeys without doing that much wrong here, so it's important to be patient and keep giving yourself chances.''

    Pepperell, ranked 154th in the world after a strong finish to his 2017 season, has been a picture of consistency in the tournament. He was once again rock-solid throughout the day, except one bad hole - the par-4 12th. His approach shot came up short and landed in the rocks, the third ricocheted back off the rocks, and he duffed his fourth shot to stay in the waste area.

    But just when a double bogey or worse looked imminent, Pepperell holed his fifth shot for what was a remarkable bogey. And he celebrated that escape with a 40-feet birdie putt on the 13th.

    ''I maybe lost a little feeling through the turn, but I bounced back nicely and I didn't let it bother me,'' said the 27-year-old Pepperell, who hit his third shot to within four feet on the par-5 18th to join Fisher on top.

    The long-hitting Crocker is playing on invites on the European Tour. He made a third eagle in three days - on the par-4 16th for the second successive round.

    Getty Images

    Tiger Tracker: Honda Classic

    By Tiger TrackerFebruary 24, 2018, 4:45 pm

    Tiger Woods is making his third start of the year at the Honda Classic. We're tracking him at PGA National in Palm Beach Gardens, Fla.


    Getty Images

    Uihlein fires back at Jack in ongoing distance debate

    By Randall MellFebruary 24, 2018, 4:32 pm

    PALM BEACH GARDENS, Fla. – Wally Uihlein challenged Jack Nicklaus’ assault this week on the golf ball.

    Uihlein, an industry force as president and CEO of Titleist and FootJoy parent company Acushnet for almost 20 years, retired at year’s start but remains an adviser.

    In an interview with ScoreGolf on Friday, Uihlein reacted to Nicklaus’ assertions that the ball is responsible for contributing to a lot of the troubles the game faces today, from slow play and sagging participation to the soaring cost to play.

    Uihlein also took the USGA and The R&A to task.

    The ball became a topic when Nicklaus met with reporters Tuesday at the Honda Classic and was asked about slow play. Nicklaus said the ball was “the biggest culprit” of that.

    “It appears from the press conference that Mr. Nicklaus was blaming slow play on technology and the golf ball in particular,” Uihlein said. “I don’t think anyone in the world believes that the golf ball has contributed to the game’s pace of play issues.”

    Nicklaus told reporters that USGA executive director Mike Davis pledged over dinner with him to address the distance the golf ball is flying and the problems Nicklaus believes the distance explosion is creating in the game.

    “Mike Davis has not told us that he is close, and he has not asked us for help if and when he gets there,” Uihlein said.

    ScoreGolf pointed out that the Vancouver Protocol of 2011 was created after a closed-door meeting among the USGA, The R&A and equipment manufacturers, with the intent to make any proposed changes to equipment rules or testing procedures more transparent and to allow participation in the process.

    “There are no golf courses being closed due to the advent of evolving technology,” Uihlein said. “There is no talk from the PGA Tour and its players about technology making their commercial product less attractive. Quite the opposite, the PGA Tour revenues are at record levels. The PGA of America is not asking for a roll back of technology. The game’s everyday player is not advocating a roll back of technology.”

    ScoreGolf said Uihlein questioned why the USGA and The R&A choose courses that “supposedly” can no longer challenge the game’s best players as preferred venues for the U.S. Open, The Open and other high-profile events.

    “It seems to me at some point in time that the media should be asking about the conflict of interest between the ruling bodies while at the same time conducting major championships on venues that maybe both the athletes and the technology have outgrown,” he said. “Because it is the potential obsolescence of some of these championship venues which is really at the core of this discussion.”