Eight Week Challenge Week 6 - Upper Body Strength

By Katherine RobertsSeptember 20, 2007, 4:00 pm
Upper Body Strength
 
Few things draw two men together more surely than a mutually inability to master golf, coupled with an intense and ever-increasing love for the game.
- P.G. Wodehouse
 
So true is the above quote. My Yoga for Golfers clients often comment that youve gotta love the game of golf! We are all for the challenges that golf presents and we enjoy facing frustrating situations as well as the joys of hitting the sweet spot with our favorite golfing partners. We understand and appreciate the ability it takes to master golf and the longer we play the more we love the game. Golf is an amazing game that enables those challenges encountered while playing to be transferred into the game of life. Life is easier and more enjoyable because of golf.
 
The physical challenges of the game present conditioning needs for better performance on the course. Make it your intention and a priority to increase your upper body strength for Week Number Six of the Eight Week Challenge. You will need a yoga mat and the Golf Gym Power Swing Trainer or resistance tubing. Do these exercises 3 or 4 times per week on an every other day basis.
 
Golf benefits of week six:
Increases core stability and shoulder stability. Strengthens the muscles supporting the scapula thus providing a stable base for the shoulder blade during the swing. A stable base is a must in the shoulder joint for a successful consistent swing and to help prevent injury.
Provides greater ease of movement from the swing take away through the follow-thru.
Increases acceleration and power in the downswing creating more distance.
 
Lets get started!
 
Back-Core-Strength
Strengthens upper back and shoulders. Lie face down (prone) on yoga mat with legs together, arms at a 45 degree position with palms down and forehead on floor. Lengthen the legs by pressing through feet, lengthen arms though fingers, lengthen spine by pressing through the crown of head. Press the navel to the spine (stabilizes and strengthens core), roll shoulders up, back, and down. On an exhalation slowly lift the shoulders, arms, and chest off the floor. Head stays in line with the spine. While breathing hold posture for 30 seconds while extending through the crown, feet and hands. Release by slowly lowering to mat. Repeat exercise 3 to 5 times based on fitness level.
 

 
Plank-Core-Strength
Strengthens upper back, core, and provides shoulder stability. Start on the yoga mat in a table position (hands under shoulders, fingers spread, and knees on mat under hips). Lower the elbows to the mat placing them directly under the shoulders with forearms at a 90 degree angle. Roll shoulders back and down away from ears and keep the head in line with the spine. Press down on the elbows leveling through the back. Make sure the back remains stable and does not sag. The legs will be on a slight down slope rather than in line with the spine. Keep breathing and hold the pose for 30 seconds. Lower to table position and repeat exercise 3 to 5 times.
 

 
Plank-Core-Strength
Strengthens upper back, core, and provides shoulder stability. Start in table position on the yoga mat. Press the navel to the spine, curl the toes under, push up on toes and walk the hands forward (fingers spread) until the hands are under the shoulders. Roll the shoulders back and down away from ears. Make sure the back stays level and does not sag. The legs will be on an angle downward. Head is in line with the spine. Keep breathing and hold for 30 seconds. Lower to table position and repeat exercise 3 to 5 times. For more of a challenge add push-ups lowering the chest towards the mat keeping the elbows in close to the body. Remember to keep the navel pressed against the spinekeep the back levelno sagging permitted. If regular push-ups are too hard, lower the knees to the mat for a modified push-up. Maintain body alignment and work up to 15-20 reps times two. For the push-ups use an inhalation as the body lowers towards mat and an exhalation when pushing up.
 

 
The following exercises employ the use of the Golf Gym Power Swing Trainer or resistance tubing. These exercises will strengthen the upper back, shoulders, core and arms. Open a door and place the end of the Power Swing Trainer above the top hinge in the door. Close and lock the door.
 
Upper Back/Rear Deltoid Exercise Prep
Once the Swing Trainer is secure in the door hinge, place the trainer in the right hand, step back from the door until there is an appropriate amount of tension on the trainer (tension will vary pending fitness level). Right arm is straight and parallel to floor. Position body so the trainer can clear the action of the exercise. Assume an athletic stance, feet shoulder width apart and parallel, knees flexed, back flat and upright, and shoulders down. Left hand is placed on hip.
 

 
Extension of Upper Back/Rear Deltoid Exercise
From the prep position, draw the navel to the spine and press the trainer down toward the right side of the body lowering the arm until it is even with the body. Do not raise the shoulder. Do not bend forwardmaintain proper body position. For a steady rhythm use 2 counts down and 2 counts up. Exhale on the downward motion and inhale on the upward motion. Work 15 ' 20 reps. Switch the trainer to the other hand to exercise the left side. Repeat the exercise starting with the right side.
 

 
Tricep Extension Prep
Athletic stance as described before starting with the right side. With appropriate tension on the trainer bend the right arm until the forearm is parallel to the floor, elbow is close to the body.
 

 
Tricep Extension
From the prep position, draw the navel to the spine, maintain the athletic position, keep the back flat and upright, and shoulders down. Press the hand downward towards the floor until the right arm is straightened by the right side and the knuckles of the hand face the floor. Use the rhythm count of 2 down and 2 up. Exhale on downward motion, inhale on upward motion. Do 15 to 20 reps. Switch trainer to left hand and exercise. Repeat both sides starting with the right side.
 

 
This will do it for Week Six. More to follow for Week 7 and Week 8.
 
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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    Perez skips Torrey, 'upset' with Ryder Cup standings

    By Will GrayJanuary 24, 2018, 2:19 am

    Pat Perez is unhappy about his standing on the U.S. Ryder Cup points list, and his situation won't improve this week.

    Perez won the CIMB Classic during the fall portion of this season, and he followed that with a T-5 finish at the inaugural CJ Cup. But he didn't receive any Ryder Cup points for either result because of a rule enacted by the American task force prior to the 2014 Ryder Cup which only awards points during the calendar year of the biennial matches as well as select events like majors and WGCs during the prior year.

    As a result, Perez is currently 17th in the American points race - behind players like Patrick Reed, Zach Johnson, Bill Haas and James Hahn, none of whom have won a tournament since the 2016 Ryder Cup - as he looks to make a U.S. squad for the first time at age 42.

    "That kind of upset me a little bit, the fact that I'm (17) on the list, but I should probably be (No.) 3 or 4," Perez told Golf Digest. "So it kind of put a bitter taste in my mouth. The fact that you win on the PGA Tour and you beat some good players, yet you don't get any points because of what our committee has decided to do."

    Perez won't be earning any points this week because he has opted to tee it up at the European Tour's Omega Dubai Desert Classic. The decision comes after Perez finished T-21 last week at the Singapore Open, and it means that the veteran is missing the Farmers Insurance Open in his former hometown of San Diego for the first time since 2001.

    Perez went to high school a few minutes from Torrey Pines, and he defeated a field that included Tiger Woods to win the junior world title on the South Course in 1993. His father, Tony, has been a longtime starter on the tournament's opening hole, and Perez was a runner-up in 2014 and tied for fourth last year.

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    Woods favored to miss Farmers Insurance Open cut

    By Will GrayJanuary 24, 2018, 1:54 am

    If the Las Vegas bookmakers are to be believed, folks in the San Diego area hoping to see Tiger Woods this week might want to head to Torrey Pines early.

    Woods is making his first competitive start of the year this week at the Farmers Insurance Open, and it will be his first official start on the PGA Tour since last year's event. He missed nearly all of 2017 because of a back injury before returning with a T-9 finish last month at the Hero World Challenge.

    But the South Course at Torrey Pines is a far different test than Albany, and the Westgate Las Vegas SuperBook lists Woods as a -180 favorite to miss the 36-hole cut. It means bettors must wager $180 to win $100, while his +150 odds to make the cut mean a bettor can win $150 with a $100 wager.

    Woods is listed at 25/1 to win. He won the tournament for the seventh time in 2013, but in three appearances since he has missed the 36-hole cut, missed the 54-hole cut and withdrawn after 12 holes.

    Here's a look at the various Woods-related prop bets available at the Westgate:

    Will Woods make the 36-hole cut? Yes +150, No -180

    Lowest single-round score (both courses par 72): Over/Under 70

    Highest single-round score: Over/Under 74.5

    Will Woods finish inside the top 10? Yes +350, No -450

    Will Woods finish inside the top 20? Yes +170, No -200

    Will Woods withdraw during the tournament? Yes +650, No -1000

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    Monahan buoyed by Tour's sponsor agreements

    By Rex HoggardJanuary 24, 2018, 12:27 am

    SAN DIEGO – Farmers Insurance announced on Tuesday at Torrey Pines a seven-year extension of the company’s sponsorship of the Southern California PGA Tour event. This comes on the heels of Sony extending its sponsorship of the year’s first full-field event in Hawaii through 2022.

    Although these might seem to be relatively predictable moves, considering the drastic makeover of the Tour schedule that will begin with the 2018-19 season, it is a telling sign of the confidence corporations have in professional golf.

    “It’s a compliment to our players and the value that the sponsors are achieving,” Tour commissioner Jay Monahan said.

    Monahan said that before 2014 there were no 10-year title sponsorship agreements in place. Now there are seven events sponsored for 10-years, and another five tournaments that have agreements in place of at least seven years.

    “What it means is, it gives organizations like the Century Club [which hosts this week’s Farmers Insurance Open], when you have that level of stability on a long-term basis that allows you to invest in your product, to grow interest and to grow the impact of it,” Monahan said. “You experienced what this was like in 2010 or seen other tournaments that you don’t know what the future is.S o to go out and sell and inspire a community and you can’t state that we have a long-term agreement it’s more difficult.”

    Events like this year’s Houston Open, Colonial in Fort Worth, Texas, and The National all currently don’t have title sponsors – although officials at Colonial are confident they can piece together a sponsorship package. But even that is encouraging to Monahan considering the uncertainty surrounding next season’s schedule, which will include the PGA Championship moving to May and The Players to March as well as a pre-Labor Day finish to the season.

    “When you look back historically to any given year [the number of events needing sponsors] is lower than the typical average,” Monahan said. “As we start looking to a new schedule next year, you get excited about a great schedule with a great group of partners.”

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    Day WDs from Farmers pro-am because of sore back

    By Golf Channel DigitalJanuary 24, 2018, 12:07 am

    SAN DIEGO – Jason Day has withdrawn from the Wednesday pro-am at the Farmers Insurance Open, citing a sore back.

    Day, the 2015 champion, played a practice round with Tiger Woods and Bryson DeChambeau on Tuesday at Torrey Pines, and he is still expected to play in the tournament.

    Day was replaced in the pro-am by Whee Kim. 

    Making his first start since the Australian Open in November, Day is scheduled to tee off at 1:30 p.m. ET Thursday alongside Jon Rahm and Brandt Snedeker.