Strengthening the Glutes

By Katherine RobertsJune 25, 2004, 4:00 pm
Have you been instructed by a PGA professional to use more power from the hips or conversely that you are lacking stability in the hips? If this is the case then this is the pose for you. The bridge pose is one of my favorite poses because it targets not only the muscles necessary for more effective hip function such as the glutes and hip flexors but also targets the hamstrings, core, chest, shoulders, hands and wrists.
 
Some other golf benefits of the Bridge pose:
  • Helps prevent injuries in the hip area.

  • Supports more strength when walking eighteen holes.

  • Supports better balance in an imbalanced stance.

Modified Bridge Pose
Par Level

Bridge pose

On your back, bring the heels close to the glutes, place feet one foot apart and the arms are perpendicular to the body. Take a towel or block between the knees. Squeeze the towel with all your effort. Press the navel towards the floor, engaging the core, internally rotating the pelvis, squeeze the glutes and lift the hips as high as possible. Slowly lower the body to three inches off the floor and lift back up. Repeat ten to fifteen times.
 
Note: You should not feel any discomfort in the low back. If this occurs, focus more intensely on moving the navel towards the spine, internally rotating the pelvis and rest between sets of five.
 
Modified Bridge Pose
Birdie Level

Bridge pose

Perform the same pose but bring the hands clasped together behind the back. Roll the shoulders under to get more of a stretch in the chest, hands and wrists. Maintain a curve in the neck by keeping the chin slightly away from the chest. Repeat ten to fifteen times.
 
Note: If the hands do not clasp together, use a towel to get the hands as close as possible.
 
Extended Bridge Pose
Eagle Level

Bridge pose

Remove the towel for the knees, lifting the hips as high as possible. After you have completed raising and lowering the hips ten to fifteen times, hold for a slow count of ten.
 
Restorative / Resting Bridge Pose
All Levels

Bridge pose

Place a block or some towels directly under the sacrum, NOT the low back and rest with the eyes closed. Allow gravity to sink the body deeper into the pose. This pose is very effective after the round to offset the stress of the golf swing on the body. If you travel, do this pose in the hotel before bed time combined with a gentle spinal twist. You will rest easier.
 
For maximum results from the Bridge pose, practice the pose four to five days a week. You will gain more strength and stability in the hips for more power and control. Not only is this pose great for your golf game, it keeps your butt looking good at the beach. Not bad!
 
Related Links:
  • 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 info@yogaforgolfers.com.
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    What's in the bag: CareerBuilder winner Rahm

    By Golf Channel DigitalJanuary 22, 2018, 10:37 pm

    Jon Rahm defeated Andrew Landry in a playoff to earn his second PGA Tour title at the CareerBuilder Challenge. Here's what's in his bag:

    Driver: TaylorMade M4 (9.5 degrees), with Aldila Tour Green 75 TX shaft

    Fairway wood: TaylorMade M3 (19 degrees), with Aldila Tour Green 75 TX shaft

    Irons: TaylorMade P790 (3), P750 (4-PW), with Project X 6.5 shafts

    Wedges: TaylorMade Milled Grind (52, 56 degrees), Milled Grind Hi-Toe (60 degrees), with Project X 6.5 shafts

    Putter: TaylorMade Spider Tour Red

    Ball: TaylorMade TP5x

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    Strange irked by Rahm-Landry friendly playoff

    By Jason CrookJanuary 22, 2018, 9:45 pm

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    While Jon Rahm and Andrew Landry were “battling” through four extra holes, Strange, 62, tweeted his issues with the duo’s constant chit-chat and friendly banter down the stretch at La Quinta Country Club, where Rahm eventually came out on top.

    The two-time U.S. Open champ then engaged with some followers to explain his point a little more in depth.

    So, yeah ... don't think he's changing his perspective on this topic anytime soon ever.

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    Randall's Rant: The Euros won't just roll over

    By Randall MellJanuary 22, 2018, 9:36 pm

    The Ryder Cup may not be the King Kong of golf events yet, but you can hear the biennial international team event thumping its chest a full eight months out.

    As anticipation for this year’s big events goes, there is more buzz about Europe’s bid to hold off a rejuvenated American effort in Paris in September than there is about the Masters coming up in April.

    Thank Europe’s phenomenal success last weekend for that.

    And Rory McIlroy’s impassioned remarks in Abu Dhabi.

    And the provocative bulletin board material a certain Sports Illustrated writer provided the Europeans a couple months ago, with a stinging assault on the Euro chances that read like an obituary.

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    The Ryder Cup topped his list.

    Though McIlroy will be trying to complete the career Grand Slam at Augusta National come April, he talked more about the Ryder Cup than he did any of the game’s major championships.

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    McIlroy may have been talking about Alan Shipnuck’s bold prediction after the American Presidents Cup rout last fall.

    Or similar assertions from TV analysts.

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    European Ryder Cup captain Thomas Bjorn won’t find words that will motivate the Euros more than that as he watches his prospective players jockey to make the team.

    And, boy, did they jockey last weekend.

    The Euros dominated across the planet, not that they did it with the Ryder Cup as some rallying cry, because they didn’t. But it was a heck of an encouraging start to the year for Bjorn to witness.

    Spain’s Jon Rahm won the CareerBuilder Challenge on the PGA Tour, England’s Tommy Fleetwood started the week at Abu Dhabi paired with American and world No. 1 Dustin Johnson and won the European Tour event, and Spain’s Sergio Garcia won the Singapore Open in a rout on the Asian Tour.

    And McIlroy looked close to being in midseason form, tying for third in his first start in three months.

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    The Masters is great theater, the U.S. Open a rigorous test, The Open and the PGA Championship historically important, too, but the Ryder Cup touches a nerve none of those do.

    The Ryder Cup stokes more fervor, provokes more passion and incites more vitriol than any other event in golf.

    More bulletin board material, too.

    Yeah, it’s a long way off, but you can already hear the Ryder Cup’s King Kong like footsteps in its distant approach. Watching how the American and European teams come together will be an ongoing drama through spring and summer.

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    Quail Hollow officials promise players easier conditions

    By Rex HoggardJanuary 22, 2018, 9:14 pm

    Quail Hollow Club - a staple on the PGA Tour since 2003 - debuted as a longer, tougher version of itself at last year’s PGA Championship, receiving mixed reviews from players.

    The course played to a lengthened 7,600 yards at last year’s PGA and a 73.46 stroke average, the toughest course in relation to par on Tour in 2017. As a result, it left some players less than excited to return to the Charlotte, N.C.-area layout later this spring for the Wells Fargo Championship.

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    Harris also explained that the greens, which became too fast for some, will be “softer” for this year’s Wells Fargo Championship.