Flexibility Conditioning - Week 3

By Katherine RobertsOctober 28, 2005, 4:00 pm
Rotation Equals Power
The elusive X-factor! Jim McLeans X-factor refers to the ratio of hip rotation to shoulder rotation. According to Jim, the optimum ratio is a 45 degree hip rotation to a 90 degree shoulder rotation. Although many factors contribute to achieving this turn, hip flexibility, shoulder flexibility, core strength, etc this week we will focus on increasing the range of motion in the torso.
Rotation equals club head speed, club head speed equals power, and power equals distance!
Remember to warm- up using the exercises from week one. Move slowly, breathe deeply and align your body carefully in each pose. The following exercises require concentration. Visualize the muscles of the torso as you stretch the intercostals, expanding the ribcage, twist from the torso and turn from the trunk.
You will need a Balance Ball for this weeks yoga poses. The ball and the new expanded Balance Ball DVD workout is available on my website at www.KRTotalFitness.com.
Here we go!
Dynamic rotation with the ball:

Yoga for Golfers

Place the legs on the ball, arms are placed perpendicular to the body. Drive the navel towards the spine as you engage the lower abdominals. Inhale as you bring the legs to the right. Exhale and return to the starting position. Switch sides and repeat ten times. Focus on the obliques and feel the stretch in the torso.
Side stretch on the ball:

Yoga for Golfers

Place the ball under the hips and brace the legs against the wall. Allow the left side of the body to stretch as you extend the left arm over the left ear. Hold for five deep breaths. In this pose let the force of gravity move you deeper into the pose and focus on stretching the intercostals. Switch sides.
Note: if you feel tension in your neck turn your face towards the floor.
Russian twist on the ball:

Yoga for Golfers

Place the ball under the shoulders and head. Engage the gluts and lift the hips so the lower body is parallel to the floor. Clasp the hands together and press the navel to the spine. Focus on the torso!
Yoga for Golfers

Inhale and twist the shoulders to the right, exhale and return the starting position.
Yoga for Golfers

Twist to the left and repeat five times in each direction. Initially you will move slowly but as you become more stable in the torso increase the speed of the rotation.
Extended side angle pose on the ball with rotation:

Yoga for Golfers

Place the right leg at a 90 degree angle and internally rotate the left leg and left foot. Place the ball under the right hamstring. Bring the right elbow to the right knee and extend the left arm towards the ceiling.
Yoga for Golfers

Inhale and MOVE FROM THE TORSO as you bring the left arm parallel to the floor. Exhale and revolve the entire torso and left arm towards the ceiling. Repeat ten times and switch sides.
Note: This pose is excellent training for initiating your turn from the torso and not the arms.
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    Katherine Roberts - Total FitnessEditor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRTotalFitness.com or visit www.KRTotalFitness.com.
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    DJ shoots 64 to surge up leaderboard in Abu Dhabi

    By Ryan LavnerJanuary 19, 2018, 1:48 pm

    Dustin Johnson stood out among a star-studded three-ball that combined to shoot 18 under par with just one bogey Friday at the Abu Dhabi HSBC Championship.

    Shaking off a sloppy first round at Abu Dhabi Golf Club, Johnson matched the low round of the day with a 64 that put him within four shots of Thomas Pieters’ lead.

    “I did everything really well,” Johnson said. “It was a pretty easy 64.”

    Johnson made four bogeys during an even-par 72 on Thursday and needed a solid round Friday to make the cut. Before long, he was closer to the lead than the cut line, making birdie on three of the last four holes and setting the pace in a group that also included good rounds from Rory McIlroy (66) and Tommy Fleetwood (68).

    Coming off a blowout victory at Kapalua, Johnson is searching for his first regular European Tour title. He tied for second at this event a year ago.

    Johnson’s second-round 64 equaled the low round of the day (Jorge Campillo and Branden Grace). 

    “It was just really solid all day long,” Johnson said. “Hit a lot of great shots, had a lot of looks at birdies, which is what I need to do over the next two days if I want to have a chance to win on Sunday.” 

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    Closing eagle moves Rory within 3 in Abu Dhabi

    By Ryan LavnerJanuary 19, 2018, 12:57 pm

    What rust? Rory McIlroy appears to be in midseason form.

    Playing competitively for the first time since Oct. 8, McIlroy completed 36 holes without a bogey Friday, closing with an eagle to shoot 6-under 66 to sit just three shots back at the Abu Dhabi HSBC Championship.

    “I’m right in the mix after two days and I’m really happy in that position,” he told reporters afterward.

    McIlroy took a 3 ½-month break to heal his body, clear his mind and work on his game after his first winless year since 2008, his first full season as a pro.

    He's back on track at a familiar playground, Abu Dhabi Golf Club, where he’s racked up eight top-11s (including six top-3s) in his past nine starts there.

    Full-field scores from the Abu Dhabi HSBC Championship

    McIlroy opened with a 69 Thursday, then gave himself even more chances on Day 2, cruising along at 4 under for the day when he reached the par-5 closing hole. After launching a 249-yard long iron to 25 feet, he poured in the eagle putt to pull within three shots of Thomas Pieters (65). 

    Despite the layoff, McIlroy edged world No. 1 Dustin Johnson, coming off a blowout victory at Kapalua, by a shot over the first two rounds. 

    “DJ is definitely the No. 1 player in the world right now, and one of, if not the best, driver of the golf ball," McIlroy said. "To be up there with him over these first two days, it proves to me that I’m doing the right things and gives me a lot of confidence going forward.”

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    Duke to fill in for injured Pavin at CareerBuilder

    By Ryan LavnerJanuary 19, 2018, 12:25 pm

    Ken Duke will fill in for Corey Pavin for the next two rounds of the CareerBuilder Challenge – with nothing at stake but his amateur partner’s position on the leaderboard.

    Pavin was 4 over par when he withdrew after 17 holes Thursday because of a neck injury. Tournament officials phoned Duke, the first alternate, and asked if he would take Pavin’s spot and partner with Luis Lopez for the next two rounds, even though he would not receive any official money.

    Duke accepted and explained his decision on Twitter:

    Playing on past champion’s status, the 48-year-old Duke has made only four starts this season, with a best finish of a tie for 61st at the RSM Classic.

    Pavin received a sponsor exemption into the event, his first PGA Tour start since the 2015 Colonial. 

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    Kelly, Sauers co-lead in Hawaii; Monty, Couples in mix

    By Associated PressJanuary 19, 2018, 3:52 am

    KAILUA-KONA, Hawaii - Fresh off a solid performance on Oahu, Jerry Kelly shot an 8-under 64 on the Big Island on Thursday to share the first-round lead at the Mitsubishi Electric Championship, the season opener on the PGA Tour Champions.

    The 51-year-old Kelly, who tied for 14th at the PGA Tour's Sony Open last week in Honolulu, birdied five of his final seven holes to shoot 30 on the back nine at Hualalai. He won twice last season, his first on the over-50 tour.

    Gene Sauers also shot 64, going bogey-free amid calm conditions. Thirty-two of the 44 players broke par in the limited-field event, which includes winners from last season, past champions of the event, major champions and Hall of Famers.

    Rocco Mediate and Colin Montgomerie were one shot back, and Fred Couples, Kevin Sutherland and Kirk Triplett were another shot behind.

    Bernhard Langer, defending the first of his seven 2017 titles, was in the middle of the pack after a 69.