Swing Faults and Fixes - Week 4

By Katherine RobertsJanuary 25, 2007, 5:00 pm
Core Stabilization and Spinal Rotation
 
Programming Note: See you this week on The Golf Channel! I will be giving you fitness tips on The Turn Monday night at 10:00 PM ET.
 
Welcome to the fourth week in this series targeting common swing flaws. During this series we examine various swing flaws, the physical restrictions contributing to swing flaws and the solutions!
 
Lets recap from last week....One of the most common swing flaws I see, particularly in higher handicap golfers is coming over the top. This occurs when the upper body controls the swing leaving the lower body behind and the club head is thrown outside towards the inside swing path.
 
The lower body needs to participate in the kinetic link of the golf swing. If the golfer cannot get the lower body initiated, specifically in the downswing phase of the golf swing, the upper body will take over. Additionally good balance is important if you want to stop coming over the top.
 
As you know I am a big believer in the balance ball. This week and in coming weeks we incorporate the Golf Gym Balance Ball which is available on our website at www.YogaForGolfers.com.
 
Core stabilization pose:
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Prep: extend the arms so they are perpendicular to the body, knees bent and feel flat on the floor.
 
Par Level: Inhale deeply and on your exhalation press your navel AND ribcage against the floor. Hold for five breaths, relax and repeat three times until you feel you are able to hold this position and breath smoothly for five breaths.
 
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While you maintain this action in the core lift the right leg ONE INCH off the floor without moving the core. Lower the leg and switch sides. Repeat ten times.
 
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Birdie / Eagle Level: Inhale deeply and on the exhalation continue to press the ribcage and navel towards the floor. Extend the left leg a couple of inches off the floor and bring the right leg to a ninety degree angle. On your next exhalation switch legs. Repeat ten times.

Oblique Strengthening pose:
This core conditioning exercise facilitates the required explosive movement of the oblique abdominals. Form and the quality of the movement is more important than speed. Practice this pose slowly and when you feel you have mastered the movement add the speed component.
 
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With the knees bent and navel pressed towards the floor, clasp the hands together at chest height. Inhale deeply and on the exhalation twist the torso over the right knee. Switch sides and repeat ten times in each direction.
 
Abdominal Crunches on the Balance Ball:
Katherine Roberts Katherine Roberts

Roll the body down on the ball until the ball is under the lumbar spine. Press the navel towards the spine and curl the torso as if to create the letter C. Place the hands behind the head, supporting the neck. On your inhale lower the body slowly without arching the back. Exhale and lift the upper body focusing on the entire abdominal section. Repeat twenty-five times, rest for one minute and repeat three times or until muscle fatigue.

Forearm Plank pose:
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Eagle Level: I practice this pose everyday! Place the forearms directly under the shoulder, spreading the fingers as wide as possible. Begin on the knees and DRIVE your navel towards your spine. DO NOT allow your back to slope down towards the floor. Extend one leg at a time and hold the pose for ten deep breaths. Relax and repeat. Eventually you will work up to the push-up position on the forearms, holding the pose for three minutes at a time.
 
Spinal Rotation:
In these photos I use a foam roller placed under my shoulder blades. If you do not have a foam roller place a rolled up bath towel under your shoulders or delete using the towel altogether.
 
Katherine Roberts Katherine Roberts

Resting on your left shoulder bring your legs to a ninety degree angle to your body. Bring the palms together. Inhale deeply and on your exhalation open the upper body by bringing the right arm to the floor. Inhale and return to the starting position. Repeat this dynamic spinal rotation ten times and switch sides.
 
TIP: Try to keep the knees together throughout this stretch sequence.
 
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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    Ortiz takes Web.com Tour clubhouse lead in Bahamas

    By Golf Channel DigitalJanuary 16, 2018, 2:19 am

    Former Web.com Tour Player of the Year Carlos Ortiz shot a bogey-free, 4-under-par 68 Monday to take the clubhouse lead in The Bahamas Great Exuma Classic at Sandals Emerald Bay.

    Four other players - Lee McCoy, Brandon Matthews, Sung Jae Im and Mark Anderson - were still on the course and tied with Ortiz at 6-under 210 when third-round play was suspended by darkness at 5:32 p.m. local time. It is scheduled to resume at 7:15 a.m. Tuesday.

    Ortiz, a 26-year-old from Guadalajara, Mexico, is in search of his fourth Web.com Tour victory. In 2014, the former University of North Texas standout earned a three-win promotion on his way to being voted Web.com Tour Player of the Year.

    McCoy, a 23-year-old from Dunedin, Fla., is looking to become the first player to earn medalist honors at Q-School and then win the opening event of the season.

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    Randall's Rant: Can we please have some rivalries?

    By Randall MellJanuary 16, 2018, 12:00 am

    Memo to the golf gods:

    If you haven’t finalized the fates of today’s stars for the new year, could we get you to deliver what the game has lacked for so long?

    Can we get a real, honest-to-goodness rivalry?

    It’s been more than two decades since the sport has been witness to one.

    With world No. 1 Dustin Johnson and former world No. 1 Rory McIlroy at the Abu Dhabi HSBC Championship this week, an early-season showdown would percolate hope that this year might be all about rivalries.

    It seems as if the stars are finally aligned to make up for our long drought of rivalries, of the recurring clashes you have so sparingly granted through the game’s history.

    We’re blessed in a new era of plenty, with so many young stars blossoming, and with Tiger Woods offering hope he may be poised for a comeback. With Johnson, McIlroy, Jordan Spieth, Jason Day, Justin Thomas, Jon Rahm, Hideki Matsuyama, Brooks Koepka and Rickie Fowler among today’s dynamic cast, the possibility these titans will time their runs together on the back nine of Sundays in majors excites.

    We haven’t seen a real rivalry since Greg Norman and Nick Faldo sparred in the late '80s and early '90s.

    Woods vs. Phil Mickelson didn’t really count. While Lefty will be remembered for carving out a Hall of Fame career in the Tiger era, with 33 victories, 16 of them with Tiger in the field, five of them major championships, we get that Tiger had no rival, not in the most historic sense.


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    Phil never reached No. 1, was never named PGA Tour Player of the Year, never won a money title and never dueled with Woods on Sunday on the back nine of a major with the title on the line.  Still, it doesn’t diminish his standing as the best player not named Tiger Woods over the last 20 years. It’s a feat so noteworthy it makes him one of the game’s all-time greats.

    We’ve been waiting for an honest-to-goodness rivalry since Faldo and Norman took turns ruling at world No. 1 and dueling in big events, including the back nine of multiple majors. 

    In the '70s, we had Nicklaus-Watson. In the '60s, it was Nicklaus-Palmer. In the '40s and '50s, it was Hogan, Snead and Nelson in a triumvirate mix, and in the '20s and '30s we had Hagen and Sarazen.

    While dominance is the magic ingredient that can break a sport out of its niche, a dynamic rivalry is the next best elixir.

    Dustin Johnson looks capable of dominating today’s game, but there’s so much proven major championship talent on his heels. It’s hard to imagine him consistently fending off all these challengers, but it’s the fending that would captivate us.

    Johnson vs. McIlroy would be a fireworks show. So would Johnson vs. Thomas, or Thomas vs. Day or McIlroy vs. Rahm or Fowler vs. Koepka ... or any of those combinations.

    Spieth is a wild card that intrigues.

    While he’s not a short hitter, he isn’t the power player these other guys are, but his iron game, short game, putter and moxie combine to make him the most compelling challenger of all. His resolve, resilience and resourcefulness in the final round of his British Open victory at Royal Birkdale make him the most interesting amalgam of skill since Lee Trevino.

    Woods vs. any of them? Well, if we get that, we promise never to ask for anything more.

    So, if that cosmic calendar up there isn’t filled, how about it? How about a year of rivalries to remember?

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    McIlroy: 2018 may be my busiest season ever

    By Will GrayJanuary 15, 2018, 6:28 pm

    With his return to competition just days away, Rory McIlroy believes that the 2018 season may be the most action packed of his pro career.

    The 28-year-old has not teed it up since the Alfred Dunhill Links Championship in early October, a hiatus he will end at this week's Abu Dhabi HSBC Championship. It will be the start of a busy spring for the Ulsterman, who will also play next week in Dubai before a run of six PGA Tour events leading up to the Masters.

    Speaking to the U.K.'s Telegraph, McIlroy confirmed that he will also make a return trip to the British Masters in October and plans to remain busy over the next 12 months.

    "I might play more times this year than any before. I played 28 times in 2008 and I'm on track to beat that," McIlroy said. "I could get to 30 (events), depending on where I'm placed in the Race to Dubai. But I'll see."

    McIlroy's ambitious plan comes in the wake of a frustrating 2017 campaign, when he injured his ribs in his first start and twice missed chunks of time in an effort to recover. He failed to win a worldwide event and finished the year ranked outside the top 10, both of which had not happened since 2008.

    But having had more than three months to get his body and swing in shape, McIlroy is optimistic heading into the first of what he hopes will be eight starts in the 12 weeks before he drives down Magnolia Lane.

    "I've worked hard on my short game and I'm probably feeling better with the putter than I ever have," McIlroy said. "I've had a lot of time to concentrate on everything and it all feels very good and a long way down the road."

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    What's in the Bag: Sony Open winner Kizzire

    By Golf Channel DigitalJanuary 15, 2018, 6:05 pm

    Patton Kizzire earned his second PGA Tour victory by winning a six-hole playoff at the Sony Open in Hawaii. Take a look inside his bag.

    Driver: Titleist 917D3 (10.5 degrees), with Fujikura Atmos Black 6 X shaft

    Fairway Wood: Titleist 917F2 (16.5 degrees), with Aldila Tour Blue 95 TX shaft

    Hybrid: Titleist 913H (19 degrees), with UST Mamiya AXIV Core 100 Hybrid shaft

    Irons: Titleist 718 T-MB (4), 718 CB (5-6), 718 MB (7-9), with True Temper Dynamic Gold X100 shafts

    Wedges: Titleist SM7 prototype (47, 52, 56, 60 degrees), with True Temper Dynamic Gold X100 shafts

    Putter: Scotty Cameron GoLo Tour prototype

    Ball: Titleist Pro V1x