Getting off the tee with a powerful swing

By Katherine RobertsNovember 6, 2008, 5:00 pm
There are many physical components that contribute to your power output or in some cases the leakage of power in your swing. 3D motion capture proves that the majority of power is a result of good lower body mechanics, including a proper or efficient kinematic sequence. Many swing faults such as coming over the top or casting are a by product of poor lower body mechanics. To generate more power your lower body must initiate the downswing.
An efficient sequence
The Kinematic sequence of the golf swing is an efficient coiling or acceleration in the body as well as an efficient deceleration of the body. This action is how we harness power. The sequence begins in the lower body, travels to the torso or trunk, the shoulders, the arms and out to the club at the top of the backswing. If the sequencing is efficient the downswing begins with the activation of the lower body, torso, shoulders, arms and the club. Swing flaws occur when this order of sequencing is inefficient.
A strong lower body supports a stronger foundation, proper weight distribution; increases speed and follow through for greater accuracy and distance.
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The Crescent lunges and Triangle poses provides a more stable, powerful foundation and give you the ability to generate more power off the tee. In addition these poses will assist in the weight transfer portion of the golf swing by supporting flexibility in the feet and ankles. The Bridge pose increases strength in the gluts as well as increase flexibility in the hip flexors and psoas giving you more extension in the finish position.
Crescent Lunges: Begin standing with the feet hip width apart and the stability ball at chest height. Place the left foot forward bringing the knee to a ninety degree angle and the ball at your chest. Maintain an upright posture. Be sure the knee is NOT placed over the foot. Inhale as you bend your front knee, moving deeper into the pose and exhale returning to the starting position. Repeat five to ten reps and then hold for five breaths. Switch sides.

Triangle pose: Place the left foot forward approximately four feet. Rotate the right leg and foot inward. Maintain the left knee directly in line with the left foot. Flex your left quad. Slide the left hand down the left leg, lifting the right arm. Note: I sometimes use a stability ball as a prop, reminding me to activate the adductors and feel as if I am hugging the ball towards the mid-line of my body. Feel free to remove the ball. For more support practice this pose with your back against the wall. Hold for ten breaths and switch sides.

Bridge pose with feet on the stability ball: Lying on the back, knees bent, place your feet on the stability ball. Press the navel towards the spine, as the low back presses firmly against the floor. Hold for five breaths. Now lift the buttocks off the floor engaging the glutes. Hold for five to ten breaths.

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    Editor's Note: Katherine Roberts, founder of and 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
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    McCoy earns medalist honors at Q-School

    By Will GrayDecember 11, 2017, 12:30 am

    One year after his budding career was derailed by a car accident, Lee McCoy got back on track by earning medalist honors at the final stage of Tour Q-School.

    McCoy shot a final-round 65 at Whirlwind Golf Club in Chandler, Ariz., to finish the 72-hole event at 28 under. That total left him two shots ahead of Sung-Jae Im and guaranteed him fully-exempt status on the developmental circuit in 2018.

    It's an impressive turnaround for the former University of Georgia standout who finished fourth at the 2016 Valspar Championship as an amateur while playing alongside Jordan Spieth in the final round. But he broke his wrist in a car accident the day before second stage of Q-School last year, leaving him without status on any major tour to begin the year.

    McCoy was not the only player who left Arizona smiling. Everyone in the top 10 and ties will be exempt through the first 12 events of the new Tour season, a group that includes former amateur standouts Curtis Luck (T-3), Sam Burns (T-10) and Maverick McNealy (T-10).

    Players who finished outside the top 10 but inside the top 45 and ties earned exemptions into the first eight events of 2018. That group includes Cameron Champ (T-16), who led the field in driving at this year's U.S. Open as an amateur, and Wyndham Clark (T-23).

    Everyone who advanced to the final stage of Q-School will have at least conditional Tour status in 2018. Among those who failed to secure guaranteed starts this week were Robby Shelton, Rico Hoey, Jordan Niebrugge, Joaquin Niemann and Kevin Hall.

    Els honored with Heisman Humanitarian Award

    By Golf Channel DigitalDecember 10, 2017, 11:41 pm

    The annual Heisman Trophy award ceremony is one of the biggest moments in any football season, but there was a touching non-football moment as well on Saturday night as Ernie Els received the Heisman Humanitarian Award.

    The award, which had been announced in August, recognized Els' ongoing efforts on behalf of his Els for Autism foundation. Els received the award at Manhattan's PlayStation Theater, where Oklahoma quarterback Baker Mayfield won the Heisman Trophy.

    Els, 47, founded Els for Autism in 2009 with his wife after their son, Ben, was diagnosed with autism. Their efforts have since flourished into a 26-acre campus in Jupiter, Fla., and the creation of the Els Center for Excellence in 2015.

    The Heisman Humanitarian Award has been given out since 2006. Past recipients include NBA center David Robinson, NFL running back Warrick Dunn, soccer star Mia Hamm and NASCAR driver Jeff Gordon.

    A native of South Africa, Els won the U.S. Open in 1994 and 1997 and The Open in 2002 and 2012. He has won 19 times on the PGA Tour and was inducted into the World Golf Hall of Fame in 2011.

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    Monday finish for Joburg Open; Sharma leads by 4

    By Golf Channel DigitalDecember 10, 2017, 8:57 pm

    Rain, lightning and hail pushed the Joburg Open to a Monday finish, with India’s Shubhankar Sharma holding a four-stroke lead with 11 holes to play in Johannesburg.

    Play is scheduled to resume at 7:30 a.m. local time.

    South Africa’s Erik van Rooyen will have a 3-foot putt for birdie to move within three shots of Sharma wen play resumes at the Randpark Golf Club. Sarma is at 22 under par.

    Tapio Pulkkanen of Finland and James Morrison of England are tied for third at 14 under. Pulkkanen has 10 holes remaining, Morrison 11.

    The top three finishers who are not already exempt, will get spots in next year’s Open Championship at Carnoustie.



    Stricker, O'Hair team to win QBE Shootout

    By Will GrayDecember 10, 2017, 8:55 pm

    It may not count in the official tally, but Steve Stricker is once again in the winner's circle on the PGA Tour.

    Stricker teamed with Sean O'Hair to win the two-person QBE Shootout, as the duo combined for a better-ball 64 in the final round to finish two shots clear of Graeme McDowell and Shane Lowry. It's the second win in this event for both men; Stricker won with Jerry Kelly back in 2009 while O'Hair lifted the trophy with Kenny Perry in 2012.

    Stricker and O'Hair led wire-to-wire in the 54-hole, unofficial event after posting a 15-under 57 during the opening-round scramble.

    "We just really gelled well together," Stricker said. "With his length the first day, getting some clubs into the greens, some short irons for me, we just fed off that first day quite a bit. We felt comfortable with one another."

    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.

    Pat Perez and Brian Harman finished alone in third, four shots behind Stricker and O'Hair. Lexi Thompson and Tony Finau, the lone co-ed pairing in the 12-team event, finished among a tie for fourth.