The Plane Workout - Week 5

By Katherine RobertsJune 17, 2005, 4:00 pm
The two plane golf swing utilizes the muscles of the chest, upper back, shoulders and lats to bring the arms back into plane. The three exercises from last week focused on increasing flexibility in the shoulders while this week we focus on building strength in the shoulder girdle and upper back. I often incorporate the use of strength tubing in my yoga based fitness program. The increased resistance is very effective and the tubing is great for travel! On my website we offer four levels of resistance tubing. My suggestion is that you purchase the level two and work up to a higher intensity. Remember the alignment in the pose is more important than the intensity. Breathe and focus directly on the area of the body you intend to strengthen. The mind is a powerful tool.use it to your benefit.
Building strength in the upper body directly benefits your swing by increasing:
  • Shoulder turn
  • Consistency
  • Power and club head speed
  • Club control
    Triangle pose with strength tubing:

    Katherine Roberts Katherine Roberts

    Place the left foot forward approximately four feet in front of the right foot. Revolve the right leg inward so the foot is now at a 45 degree angle. Place the tubing under the left foot and the handle in the right hand. Revolve your torso so your chest if facing the floor.
    Inhale deeply as you draw your navel towards your spine. On the exhalation revolve the torso and arm towards the ceiling. Repeat ten times and switch sides.
    Balancing Upper body strengthener:

    Katherine Roberts Katherine Roberts Katherine Roberts

    Wrap the tubing around your hands to increase the intensity. Drive the navel towards the spine, hinge at the hips and balance on one leg. Lift the arms to shoulder height and on the exhalation pull the elbows back, shoulder blades together. Note: Keep the traps down and neck in a neutral position.
    Repeat ten times and switch legs.
    The Yoga of Golf: Expectations
    Stewart Cink, the number one putter on tour, was recently featured on the Golf Channel show, Playing with the Pros. He was discussing the concept of expectations and putting pressure on yourself in tournament play.
    He said, I let go of the expectations and now he scores better and has more enjoyment. The higher the rankings, he put more and more pressure on himself to achieve higher expectations.
    He continued to say that he is no longer defined by his current score on the course. I used to walk around with a bubble over my head with the score in the bubble but he is no longer defined by the score.
    Golf is a game of imagination. Use your imagination!
    - - Stewart Cink, #1 putter on tour.
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  • Katherine Roberts Article Archive
  • Health & Fitness Main Page
    Editor'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 or visit
  • Cabreras take 1-shot lead in Father/Son

    By Associated PressDecember 16, 2017, 11:23 pm

    ORLANDO, Fla. - Two-time major champion Angel Cabrera and Angel Cabrera Jr. birdied their last three holes for a 13-under 59 to take a one-shot lead Saturday in the PNC Father-Son Challenge.

    Cabrera, a Masters and U.S. Open champion, is making his debut in this popular 36-hole scramble. His son said he practiced hard for 10 days. What helped put him at ease was watching his father make so many putts.

    ''We combined very well,'' Cabrera said. ''When I hit a bad shot, he hit a good one. That's the key.''

    They had a one-shot lead over Mark O'Meara and Shaun O'Meara, who are playing for the first time. That included a birdie on the last hole, which O'Meara attributed to the strength of his son.

    ''My little man hit it 58 yards by me on the 18th,'' said O'Meara, the Masters and British Open champion in 1998. ''It's a little easier coming in with a 6-iron.''

    Defending champions David Duval and Nick Karavites rallied over the back nine at the Ritz-Carlton Golf Club for a 61. They are trying to become the first father-son team to repeat as winners since Bernhard and Stefan Langer in 2006. Larry Nelson won two years in a row in 2007 and 2008, but with different sons.

    ''I'd imagine we have to break 60 tomorrow to have a chance to win, but hey, stranger things have happened,'' Duval said. ''I've even done it myself.''

    Duval shot 59 at the Bob Hope Classic to win in 1999 on his way to reaching No. 1 in the world that year.

    Duval and his stepson were tied with Bernhard Langer and 17-year-old Jason Langer, who made two eagles on the last five holes. This Langer tandem won in 2014.

    Jack Nicklaus, playing with grandson G.T., opened with a 68.

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    Woods' 2018 schedule coming into focus ... or is it?

    By Golf Channel DigitalDecember 16, 2017, 5:46 pm

    Two weeks after his successful return to competition at the Hero World Challenge, Tiger Woods’ 2018 schedule may be coming into focus.

    Golfweek reported on Saturday that Woods hopes to play the Genesis Open in February according to an unidentified source with “direct knowledge of the situation.”

    Woods’ agent Mark Steinberg declined to confirm the 14-time major champion would play the event and told that Woods – who underwent fusion surgery to his lower back in April – is still formulating his ’18 schedule.

    Woods’ foundation is the host organization for the Genesis Open and the event supports the Tiger Woods Learning Center in Anaheim, Calif.

    The Genesis Open would be Woods’ first start on the PGA Tour since he missed the cut last January at the Farmers Insurance Open.

    Rose weathering delayed Indonesian Masters

    By Associated PressDecember 16, 2017, 3:52 pm

    JAKARTA, Indonesia - Justin Rose held a three-stroke lead after eight holes of the third round Saturday when play was suspended for the day due to bad weather at the Indonesian Masters.

    Rose was 3-under on the day and led his playing partners Kiradech Aphibarnrat and Scott Vincent. The Englishman led both players by a stroke after the second round was completed Saturday morning due to weather delays on Friday.

    Brandt Snedeker withdrew with apparent heat exhaustion on Friday on the 11th hole of the second round. Ranked 51st in the world, he flew to Jakarta looking to move inside the top 50 by the end of the year and ensure a spot in next year's Masters.

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    Lexi (wrist) WDs from Diamond Resorts Invitational

    By Golf Channel DigitalDecember 15, 2017, 11:27 pm

    Lexi Thompson on Friday withdrew from the Diamond Resorts Invitational, citing inflammation in her wrist. Thompson, who teamed with Tony Finau to finish tied for fourth place in last week's QBE Shootout, said she is under strict doctor's order not to hit golf balls until mid-January.

    The Diamond Resorts Invitational is scheduled Jan. 12-14 at Tranquilo Golf Club in Orlando, Fla. The field for te 54-hole event includes LPGA and PGA Tour Champions players, as well as celebrities from the worlds or sports and entertainment.