Generate More Power and Distance

By Katherine RobertsOctober 16, 2008, 4:00 pm
For many women golfers we are looking for more power in our swings and more distance on the course. One of the most common swing flaws experienced by women is sway.
Sway occurs when the lower body moves laterally to the right (in a right handed golfer) versus coiling around the axis of the right hip and spine. This lack of coiling shifts all the weight to the right side, making it challenging to transition to the proper downswing phase.
 
Physically, sway is caused by an inability to internally rotate the hips due to a lack of flexibility and / or a lack of strength in the glutes and adductors (inner thighs). The glutes are considered one of the most powerful muscles in the golf swing. For women too much flexibility or hyper-flexibility in the hips blocks the ability to harness strength in the lower body. Poor strength inhibits control of the hips and depletes power and distance.
 
For the complete lower body strengthening series check out my website at www.KRFlexFit.com
 
Lets get started!
 
Squat / Chair pose with balance ball:
 
Begin with the feet hip width apart, extending the arms at shoulder height. Inhale as you squat down, sitting back as if you are sitting into a chair, maintaining an upright posture in the lower body. When your glutes touch the ball, exhale and return to the starting position. Repeat five to ten times.
 

 
Glute strengthening series ' The bridge pose
 
Prep: Begin on your back, knees bent and feet close to your hips. Pull your navel towards your spine, tuck your hips under and engage your glutes.

Bridge: Lift your hips off the floor. Hold for ten breaths.

Extended right leg: Activate your left glute and extend your right leg at the same height at your left knee. Hold for five to ten breaths and switch sides.

Leg lifts: Keeping the hips level, parallel to the floor lift the right leg. Inhale and lower the leg to the height of your left knee, exhale and lift the leg again. Repeat ten times and switch sides.

 
Clam shell / internal and external hip strengthener:
 
Begin on your left side, the body aligned in a straight line. Stabilize your trunk by engaging your core abdominals. Inhale as you touch your right toe behind your left knee, focusing on the full range of motion in the hip. Exhale and tap your right knee in front of your left knee. Repeat ten to twenty times and switch sides.

 

Please send me an e-mail with your thoughts at Katherine@KRFlexFit.com
 
Related Links:

  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • Health & Fitness Main Page


    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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    McCoy earns medalist honors at Web.com Q-School

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    Full-field scores from the QBE Shootout


    Stricker won 12 times during his PGA Tour career, most recently at the 2012 Tournament of Champions. More recently the 50-year-old has been splitting his time on the PGA Tour Champions and captained the U.S. to a victory at the Presidents Cup in October. O'Hair has four official Tour wins, most recently at the 2011 RBC Canadian Open.

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