Fitness fixes for Barkley and you - week 3

By Katherine RobertsApril 16, 2009, 4:00 pm
This week on The Golf Channel I continue to be glued to The Haney Project. Personally I find the show to be very compelling. Barkleys engaging personality, his honesty and on air antics combined with instruction from the worlds best golf instructor Hank Haney make for great television. I think the show is so successful because of the primary players as well as the hope it provides for all golfers. The bottom line is that regardless of the extent of your swing flaws, if you work hard, get great PGA instruction, access the best in technology and work on your body, you can get better.
 
I feel very close to this show because of the new book Hank Haney and I wrote together called Swing Faults and Fitness Fixes which will be in bookstores on August 7th, 2009.
This book evaluates the top ten most common swing flaws, explains the physical correlations to the flaws, includes Hanks perspective as it relates to the flaw and finally we provide you with fitness based solutions specifically applicable to the swing flaw.
 
If you are a basketball fan as I have been for years, you followed Barkleys career. For many years Barkleys power move had to do with his ability to generate power from his squat, duck and leap move. He had an incredible ability to power his lower body with a deep squat, to duck the offensive moves from his competitors as well as power his lower body in a defensive move and to leap great heights to the hoop.
 
This same power move Barkley used on the court can help you achieve power in your swing. This weeks series of exercises focuses on power generation from the lower body.
 
Lets begin with a flexibility exercise for the quads, hip flexors, intercostals, the muscles around the ribs and lats.
 
Hip stretch from lunge position

Begin with the right leg in a lunge position, left leg back with the club in your left hand. Pull your navel towards your spine and lift your ribcage off your waist.
Inhale as you lunge deeply into your left hip feeling the stretch in your left hip flexors and right hamstring. Repeat five times.
 
Place the club in your left hand and stretch your right arm over your head, focusing on the stretch on your right side, from the right hip to the right shoulder. Hold for ten deep breaths and switch sides.


Bridge position with power leg lifts / Glute strengthener

Place the heels close to your glutes and lift your hips off the floor. Extend your leg to knee height and hold for five breaths. Lift your leg up and down twenty times focusing on the strength in the glute. Switch sides.


Internal / external / balance strengthening exercise

Place the balance ball in front of your body, stabilizing your body with the golf club. Lift your leg up and over the ball twenty times, focusing on the full range of motion in the hips. Switch sides.


 
Related Links:
  • Katherine Roberts Article Archive
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    Editor's Note: Katherine Roberts, founder of www.KRFlexFit.com and www.YogaForGolfers.com has over 20 years of experience in golf specific fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRFlexFit.com
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    CareerBuilder purse payouts: Rahm wins $1.06 million

    By Golf Channel DigitalJanuary 22, 2018, 12:50 pm

    Jon Rahm defeated Andrew Landry on the fourth hole of sudden death to win the CareerBuilder Challenger. Here's a look at how the purse was paid out in La Quinta, Calif.:

    1 Jon Rahm -22 $1,062,000
    2 Andrew Landry -22 $637,200
    T3 Adam Hadwin -20 $306,800
    T3 John Huh -20 $306,800
    T3 Martin Piller -20 $306,800
    T6 Kevin Chappell -19 $205,025
    T6 Scott Piercy -19 $205,025
    T8 Brandon Harkins -18 $171,100
    T8 Jason Kokrak -18 $171,100
    T8 Sam Saunders -18 $171,100
    T11 Harris English -17 $135,700
    T11 Seamus Power -17 $135,700
    T11 Jhonattan Vegas -17 $135,700
    T14 Bud Cauley -16 $106,200
    T14 Austin Cook -16 $106,200
    T14 Grayson Murray -16 $106,200
    T17 Andrew Putnam -15 $88,500
    T17 Peter Uihlein -15 $88,500
    T17 Aaron Wise -15 $88,500
    T20 Ricky Barnes -14 $57,754
    T20 Stewart Cink -14 $57,754
    T20 Brian Harman -14 $57,754
    T20 Beau Hossler -14 $57,754
    T20 Charles Howell III -14 $57,754
    T20 Zach Johnson -14 $57,754
    T20 Ryan Palmer -14 $57,754
    T20 Brendan Steele -14 $57,754
    T20 Nick Taylor -14 $57,754
    T29 Lucas Glover -13 $36,706
    T29 Russell Knox -13 $36,706
    T29 Nate Lashley -13 $36,706
    T29 Tom Lovelady -13 $36,706
    T29 Kevin Streelman -13 $36,706
    T29 Hudson Swafford -13 $36,706
    T29 Richy Werenski -13 $36,706
    T36 Jason Dufner -12 $27,189
    T36 Derek Fathauer -12 $27,189
    T36 James Hahn -12 $27,189
    T36 Chez Reavie -12 $27,189
    T36 Webb Simpson -12 $27,189
    T36 Tyrone Van Aswegen -12 $27,189
    T42 Bronson Burgoon -11 $18,983
    T42 Ben Crane -11 $18,983
    T42 Brian Gay -11 $18,983
    T42 Chesson Hadley -11 $18,983
    T42 Patton Kizzire -11 $18,983
    T42 Hunter Mahan -11 $18,983
    T42 Kevin Na -11 $18,983
    T42 Rob Oppenheim -11 $18,983
    T50 Alex Cejka -10 $14,025
    T50 Corey Conners -10 $14,025
    T50 Michael Kim -10 $14,025
    T50 Kevin Kisner -10 $14,025
    T50 Sean O'Hair -10 $14,025
    T50 Sam Ryder -10 $14,025
    T50 Nick Watney -10 $14,025
    T57 Robert Garrigus -9 $13,039
    T57 Tom Hoge -9 $13,039
    T57 David Lingmerth -9 $13,039
    T57 Ben Martin -9 $13,039
    T57 Trey Mullinax -9 $13,039
    T57 Brett Stegmaier -9 $13,039
    T63 Scott Brown -8 $12,449
    T63 Wesley Bryan -8 $12,449
    T63 Brice Garnett -8 $12,449
    T63 Sung Kang -8 $12,449
    T67 Talor Gooch -7 $12,095
    T67 Tom Whitney -7 $12,095
    T69 Matt Every -6 $11,623
    T69 Billy Hurley III -6 $11,623
    T69 Smylie Kaufman -6 $11,623
    T69 Keith Mitchell -6 $11,623
    T69 Rory Sabbatini -6 $11,623
    T69 Chris Stroud -6 $11,623
    75 John Peterson -5 $11,210
    76 Abraham Ancer -4 $11,092
    77 Ben Silverman 4 $10,974
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    After Further Review: Tiger's return comes at perfect time

    By Golf Channel DigitalJanuary 22, 2018, 2:19 am

    Each week, GolfChannel.com takes a look back at the week in golf. Here's what's weighing on our writers' minds.

    On the current state of golf as Tiger Woods returns to competition ...

    Less than four days before Tiger Woods returns to official competitive golf for the first time in a year, Jon Rahm, the new second-ranked player in the world, won on the PGA Tour and Rory McIlroy made an impressive 2018 debut on the European Tour (T-3).

    Not since Ben Hogan, Arnold Palmer and Jack Nicklaus crossed paths at the 1960 U.S. Open has there been so many superstars all poised for big seasons, with world No. 1 Dustin Johnson having already won this year and Jordan Spieth and Justin Thomas both coming off stellar seasons.

    It’s a good time for golf. - Rex Hoggard


    On Tommy Fleetwood's continued success ...

    There have been scores of talented European players whose skills didn’t translate to the PGA Tour … and maybe, in a few years, Tommy Fleetwood will prove to be no different.

    He sure looks like the real deal, though.  

    His title defense in Abu Dhabi – on the strength of a back-nine 30 in windy conditions – was his third title in the past 12 months and 11th top-10 overall. A few of those have come in majors and World Golf Championship events, too, which led the reigning Race to Dubai champion to accept PGA Tour membership for this season.

    Beginning at Riviera, he plans to play exclusively in the States through May, then reassess for the rest of the year. Hope he sticks, because he’s a fun personality with tons of game. - Ryan Lavner

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    Rahm passes Spieth to become world No. 2

    By Nick MentaJanuary 22, 2018, 1:25 am

    With his win Sunday at the CareerBuilder Challenge, Jon Rahm picked up his second PGA Tour victory and moved to No. 2 in the FedExCup points standings.

    He picked up one more No. 2, too.

    The 23-year-old Spaniard passed Jordan Spieth to move to No. 2 in the Official World Golf Ranking, behind only Dustin Johnson.

    In 19 months, since June 2016, Rahm has rocketed from No. 776 in the world to No. 2, thanks in part to his low divisor, his number of events played.

    Asked after his playoff victory over Andrew Landry to discuss his rapid ascent up the world rankings, Rahm was almost at a loss.

    “It's hard to believe to be honest, passing Jordan Spieth,” he said. “That's a three-time major champion. I only have two wins. He's got 10-plus, right? It's again – I've said it many times – I never thought I was going to be at this point in my life right now.”

    Rahm may only have two PGA Tour titles, but this is his fourth worldwide win in the last year, dating back to last season’s Farmers Insurance Open. He also took the Dubai Duty Free Irish Open and the DP World Tour Championship on his way to claiming the European Tour’s 2017 Rookie of the Year Award.

    Dating back to the start of last season on the PGA Tour, Rahm has racked up 12 top-10s, three runner-ups, and two wins.

    He will head to Torrey Pines next week ready to defend for the first time.

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    Brady compares self to Woods after winning AFC title

    By Jason CrookJanuary 22, 2018, 1:05 am

    Tom Brady and Tiger Woods are two of the all-time greats in their respective sports ... a fact that is not lost on the five-time Super Bowl winning quarterback.

    Fresh off leading the New England Patriots to a AFC Championship victory over the Jacksonville Jaguars, Brady was asked about winning the game despite a cut on his throwing hand - which made national news heading into the matchup.

    His response invoked the name of a certain 14-time major winner, something that would be tough to pull off, if not for the fact that he is, you know, Tom Brady.

    “I think it's kind of arrogant to say it bothered me when we had a pretty good game, so I wouldn't say that," the 40-year-old told reporters after the game. "It's like when Tiger Woods said, ‘That was my C game’ and he won the tournament."

    Tiger Woods winning with his "C game" may be a distant memory for golf fans, but no matter what game he brings, his next chance to win comes next week at Torrey Pines during his official comeback to the PGA Tour.

    Brady has a shot at his sixth Super Bowl title in two weeks. The Patriots would probably benefit from him bringing a little better than his "C game" as well.