The New Year Challenge Week 5

By Katherine RobertsJanuary 29, 2008, 5:00 pm

The New Year Challenge ' Lower Body ' Assessments and Solutions
 
This weeks New Year challenge moves our focus from the lower body to the upper body. This week is a big sports week here in Scottsdale. We have the FBR Open and the Super Bowl all on the same weekend! We have had a tremendous amount of rain here in the Valley of the Sun and that makes for thicker roughs and heavy sand. (I have played the TPC Scottsdale a week before the FBR and trust me, the rough is thick!) When playing in these conditions a strong upper body is critical.
 
The following exercises use the weight of your body against gravity in the push-up position and utilize the Golf Gym Power Swing Trainer (PST) for the other exercises.
 
Lets get started!
 
Note: This series is a snip-it of the total upper body program. For the full program, blending yoga and strength training with resistance tubing check out my DVDs Eight Minutes to a Better Swing or the Golf Gym Workout utilizing the PST at www.yogaforgolfers.com
 
Assessment:
Internal and external shoulder mobility:
This test is a good indicator of the breakdowns that often occur on your golf swing.
Bring your right arm to shoulder height with a ninety degree angle at the elbow. Internally rotate the arm from the shoulder. Measure the internal range of motion.
Externally rotate the arm and measure the external range of motion.
Switch sides.
 
Flexibility solution:
Chest / shoulder stretch at the wall:
Begin in a modified lunge position with the right leg forward. Place your right hand against the wall, slightly lower than shoulder height. Place a moderate amount of pressure against the wall as your rotate your upper body away from the wall. Once you feel you have reached the edge of your stretch, hold for ten deep breaths. Switch sides.
 

 
Golf tip: During your round use the vertical stanchion of the golf cart as resistance in this stretch.
 
Strength solution:
One arm row from the lunge position:
This strength training exercise utilizes the Golf Gym Power Swing Trainer (available at www.yogaforgolfers.com) If you do not have the PST you can use the cable machine at your local gym.
 
Move into a lunge position, left leg forward. Extend your right arm and focus on the stretch in the right shoulder and lat. Inhale as you load the right shoulder, exhale and pull the right arm back, maintaining contact between the arm and the body. Repeat ten times and switch sides.
 
Rear delts / tricep:
Place the PST above the highest hinge of your door jam. Facing the PST, bend your knees and engage your core. With the arm extended, engage your tricep but do not hyper-extend your arm. Exhale as you bring your hand parallel to your hip. Hold for a few seconds and repeat ten times. Switch sides.
 

 
Front and side raises:
Place the PST under your right foot, grip in your right hand. Bend your knees slightly to protect your back. Put a slight bend in your right elbow. With the back of your hand facing the ceiling lift your arm to shoulder height. Hold for a few seconds and slowly lower the arm back to the starting position. Bring the arm parallel to your body and lift to shoulder height. Repeat ten times and switch sides.
 
Push-ups
 
Par Level:
Begin on your knees, core engaged, hands placed directly under your shoulders, fingers spread wide. Inhale as you lower your upper body towards the floor, exhale as you return to the starting position. Repeat the push-up ten to twenty times. Rest for two minutes and repeat three sets.
 

 
Tip: Move slowly, using your muscles, not momentum to build upper body strength.
 
Birdie/Eagle level:
Place your hips on the balance ball. Repeat the push-up ten to twenty times. Rest for two minutes and repeat three sets.
 

 
See you this week on The Turn!
 

Related Links:

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


    Katherine Roberts - Yoga For GolfersEditor'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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    McIlroy 'happy to be back', can 'empathize' with Tiger

    By Associated PressJanuary 16, 2018, 3:50 pm

    ABU DHABI, United Arab Emirates – After a long layoff from golf, Rory McIlroy has some newfound sympathy for Tiger Woods.

    The 28-year-old Northern Irishman is making a comeback at the Abu Dhabi HSBC Championship after ending his season early last year. He has not played a round since the final day of the Alfred Dunhill Links Championship on Oct. 8.

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    McIlroy compared his situation to what Woods has been going through.

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    The Abu Dhabi HSBC Championship will be the first of back-to-back events for McIlroy, who is also playing next week in Dubai.

    ''I think the next two weeks will be a big learning curve, just to see where I'm at,'' McIlroy said. ''I'm obviously coming into the events trying to play as well as I can and trying to compete and trying to win, but I think there will definitely be things I'll have to work on going into that stretch in the States.''

    The tournament, which starts Thursday, has attracted some big names, including top-ranked Dustin Johnson, No. 6 Justin Rose, No. 9 Henrik Stenson, No. 14 Paul Casey and No. 15 Matt Kuchar. No. 18 Tommy Fleetwood is the defending champion.

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    By Grill Room TeamJanuary 16, 2018, 3:29 pm

    If you were under the impression Henrik Stenson's days of engaging in pre-tournament hijinks at HSBC-sponsored events were over, then you don't know the Swedish Superman.

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    If you can't imagine any reason Stenson wouldn't get on a camel, we will point you to the WGC-HSBC Champions back in October, when Stenson, Dustin Johnson, Haotong Li and Hideki Matsuyama took place in this hire-wire act:

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    I’m disappointed to have to pre-emptively withdraw from the Nedbank Golf Challenge Hosted by Gary Player, I was looking forward to this important year-end event on the European Tour. At this point I am back home in Orlando waiting to do a scan on my ribs and get the necessary rest. I am still hoping for a quick recovery and have not ruled out playing in Dubai next week at this point. My comment about not being Superman was a sarcastic way of saying that I am susceptible to injury like any other athlete and sometimes these things happen when you least expect them. I was pleased to help promote the HSBC Champions and to continue my string of success at the event and I was never forced to do anything. HSBC is a great sponsor to golf worldwide and I am not happy to see them being made responsible for my withdrawal. The plan as of now will be to participate in the DP World Championship if my body is back to 100%. H

    A post shared by Henrik Stenson (@henrikstenson) on

    And it would appear he genuinely meant those comments, at least enough to get on a camel.

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    Spieth, McIlroy to support Major Champions Invitational

    By Golf Channel DigitalJanuary 16, 2018, 2:25 pm

    Nick Faldo announced Tuesday the creation of the Major Champions Invitational.

    The event, scheduled for March 12-14, is an extension of the Faldo Series and will feature both male and female junior players at Bella Collina in Montverde, Fla.

    Jordan Spieth, Rory Mcllroy, Annika Sorenstam, Adam Scott, Henrik Stenson, Jerry Pate and John Daly have already committed to supporting the event, which is aimed at mentoring and inspiring the next generation of players.  

    “I’m incredibly excited about hosting the Major Champions Invitational, and about the players who have committed to support the event,” Faldo said. “This event will allow major champions to give something back to the game that has given them so much, and hopefully, in time, it will become one of the most elite junior golf events in the world.”

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    Rosaforte: Woods plays with Obama, gets rave reviews

    By Golf Channel DigitalJanuary 16, 2018, 2:15 pm

    Golf Channel insider Tim Rosaforte reports on Tiger Woods’ recent round at The Floridian in Palm City, Fla., alongside President Barack Obama.

    Check out the video, as Rosaforte says Woods received rave reviews from instructor Claude Harmon.