Eight Week Challenge Week 5 - Upper body flexibility

By Katherine RobertsSeptember 13, 2007, 4:00 pm
Upper body flexibility
 
A golfer who learns to swing hard initially can usually acquire accuracy later, whereas a golfer who gets too accuracy conscious at the outset will rarely be able to make himself hit the ball harder later on.
- Jack Nicklaus
 
I often use this quote from Mr. Nicklaus because it so succinctly highlights the importance of your intention ' on and off the course. What are your goals? What do you want to draw (golf pun intended) into your game? Do you move through life with an imbalance of too power or not enough accuracy?
 
As I travel the world teaching not just fitness for golf but the subtleties of parallels of golf and life. It is often said if you want to find out about someones character, get them out on the golf course. As we conduct ourselves in life is often as we conduct ourselves on the course.
 
We are now beginning the second half of the eight week challenge and it is a time to re-evaluate your intention. Are you on path with you intention for your program? If so stay the course, if not, drop back and punt!
 
This week we move into the upper body flexibility sequence of our series. You will need a Golf Gym balance ball for this session.
 
Golf benefits of week five:
Improves shoulder turn, specifically in the backswing.
Increases club control at address and at the top of the backswing.
Supports better posture at address and throughout the entire swing.

 
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!
 
Chest / pec stretch at the wall:
Step your right foot forward, left leg back and your right hand against the wall slightly below shoulder height. Pull your navel towards your spine and on your exhalation press your right hand into the wall and your chest away from the wall. Focus on the deep stretch in the chest, not your back. Repeat ten times and switch sides.
 

 
Down dog pose with club:
Place hands on the top of the club. Step feet out wider than shoulder width apart and create a 90-degree angle from the body to the legs. Roll shoulders apart, moving the shoulders away from the ears. Hold for five to tem breaths.
Tip: If you are warming up for your round practice this pose dynamically.
 

 
Extended side angle pose:
Bend deeply into your right knee, internally rotating your left leg. Place your right elbow on your right knee and lift out of our right shoulder. Extend your left arm over your head, focusing on the stretch in the left shoulder and intercostals. Hold for ten breaths and switch sides.
 

 
More shoulder turn with the dolphin pose on the ball:
Place your elbows on the ball, body placed parallel to the floor. Pull your navel towards your spine, supporting your lumbar spine. Roll your arms away from your body, focusing on the stretch in the shoulders. Hold for three breaths and roll onto your left elbow, allowing your right arm to lift from the ball. Feel the stretch from the left shoulder to the left hip. Hold for five breaths and switch sides.
 


 
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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    Cook leads by one entering final round at CareerBuilder

    By Associated PressJanuary 21, 2018, 12:51 am

    LA QUINTA, Calif. – Austin Cook played a six-hole stretch in 6 under and shot an 8-under 64 in breezy conditions Saturday to take the lead at the CareerBuilder Challenge.

    Cook began the run at La Quinta Country Club with birdies on Nos. 4-5, eagled the sixth and added birdies on No. 7 and 9 to make the turn in 6-under 30.

    After a bogey on the 10th, he birdied Nos. 11, 12 and 15 and saved par on the 18th with a 20-footer to take a 19-under 197 total into the final round on PGA West's Stadium Course. The 26-year-old former Arkansas player is making his first start in the event. He won at Sea Island in November for his first PGA Tour title.

    Fellow former Razorbacks star Andrew Landry and Martin Piller were a stroke back. Landry, the second-round leader, had a 70 on the Stadium Course. Piller, the husband of LPGA tour player Gerina Piller, shot a 67 at La Quinta. They are both winless on the PGA Tour.


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    Jon Rahm had a 70 at the Stadium Course to reach 17 under. The top-ranked player in the field at No. 3, 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.

    Scott Piercy also was two strokes back after a 66 at the Stadium.

    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 PGA West's Jack Nicklaus Tournament Course, and Harkins shot 68 on the Stadium Course.

    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 Course 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. The Southern California recruit had three early straight double bogeys in a 77 on the Stadium that left him 1 over for the week.

    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.

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    Mickelson 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.


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    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.

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    Defending champ Gana co-leads Latin America Amateur

    By Randall MellJanuary 20, 2018, 11:20 pm

    Toto Gana moved into early position to try to win a return trip to the Masters Saturday by grabbing a share of the first-round lead at the Latin America Amateur Championship.

    The defending champ posted a 3-under-par 68 at Prince of Wales Country Club in his native Chile, equaling the rounds of Argentina’s Mark Montenegro and Colombia’s Pablo Torres.

    They are one shot ahead of Mexico’s Alvaro Ortiz and Mario Carmona, Argentina’s Horacio Carbonetti and Jaime Lopez Rivarola and the Dominican Republic’s Rhadames Pena.

    It’s a bunched leaderboard, with 19 players within three shots of each at the top of the board in the 72-hole event.

    “I think I have my game under control,” said Gana, 20, a freshman at Lynn University. “I hit the ball very well, and I also putted very well. So, I am confident about tomorrow.”

    The LAAC’s champion will get more than a Masters invitation. He also will be exempt into the The Amateur, the U.S. Amateur and any other USGA event he is eligible to play this year. The champion and players who finish runner-up are also exempt into the final stages of qualifying for The Open and the U.S. Open.

    The LAAC was founded by the Masters, the R&A and the USGA, with the purpose of further developing amateur golf in South America, Central America, Mexico and the Caribbean.

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    LAAC returning to Casa de Campo in 2019

    By Randall MellJanuary 20, 2018, 8:23 pm

    The Latin America Amateur Championship will return to Casa de Campo in the Dominican Republic in 2019 (Jan. 17-20), event organizers announced Saturday in Chile, where this year’s championship is underway.

    The LAAC champion receives an invitation to play the Masters at Augusta National Golf Club every spring.

    The champion is also exempt into The Amateur, the U.S. Amateur and any other USGA event for which he is eligible to compete. The champion and players who finish runner-up are also exempt into the final stages of qualifying for The Open and the U.S. Open.

    The LAAC was founded by the Masters, the R&A and the USGA, with the purpose of further developing amateur golf in South America, Central America, Mexico and the Caribbean.

    The championship got its start in 2015 with Chile’s Matias Dominguez winning at Pilar Golf in Argentina. In 2016, Casa de Campo hosted, with Costa Rica’s Paul Chaplet winning. At 16, he became the first player from Central America to compete in the Masters. In 2017, Chile’s Toto Gana won the title at  Club de Golf de Panama.