Swing Faults and Fixes - Week 5

By Katherine RobertsFebruary 1, 2007, 5:00 pm
Reverse Spine Angle
 
This week during the Buick Invitational, one of the television golf analysts evaluated Tigers swing, specifically mentioning his ability to control his spine angle at address. The analyst continued by describing how Tigers spine angle tilts slightly to the right at impact but for most of the dynamic phase of the golf swing Tigers spine angle is consistent.
 
For many amateurs this a challenge. An inconsistent spine angle causes many issues but primarily this inability creates the swing flaw known as a Reverse spine angle.
 
We define this condition as when the upper body bends backwards or bends laterally during the backswing phase of the swing sequence. When my students come to Scottsdale to work with me, I evaluate them physically as well as their swing mechanics with their PGA professional. (If you are interested in our pro evaluating your swing and putting you on a golf specific fitness program send me an e-mail and we will get your program started). I can usually predict an incidence of low back pain simply by identifying a reverse pivot in their video swing analysis.
 
Here are a few physical fixes for the reverse spine angle:
 
1. Work on increasing flexibility in the trunk, allowing the shoulders to rotate separately from the hips and increasing rotation in the lower body. Gaining more flexibility in these areas eliminates lateral or side bending.
 
2. The ability to turn your hips, specifically the right internal hip rotation (for right handed golfers) is critical in fixing a reverse spine angle.
 
3. Lastly, building the core strength to support your spine angle and reduce the risk of lumbar spine injury is advantageous.
 
If you are one of the lucky golfers who does not have a reverse spine angle I suggest you incorporate these yoga postures into your regular fitness routine. These poses will enhance your ability to turn, maintain a consistent spine angle and strengthen the core!
 
Lets get started!
 
Trunk flexibility

Katherine Roberts Katherine Roberts

Supine spinal twist with yoga blocks:
Place the arms perpendicular to the body, heels next to the buttocks and right leg crossed over left. Maintain a connection of the shoulders with the floor. Inhale and allow the legs to fall to the left. Exhale and bring the legs back to the starting position. Repeat this dynamic twist ten times and then hold for one minute. Switch sides and repeat.
 
TIP: Use the yoga blocks under the knees if your knees do not touch the floor.
 
Lat and shoulder flexibility with increased extension

Katherine Roberts Katherine Roberts

Revolving side angle pose:
Place the left leg forward with the knee placed directly over the ankle. Pull the navel towards the spine and bring the right arm to the outside of the left knee. Bring the right elbow to the outside of the left knee. Inhale deeply, pull the navel towards the spine, bring the palms together and lift out of the right shoulder. Focus on the stretch in the lats. Hold for five to ten breaths and switch sides.
 
TIP: Maintain distance between your right ear and right shoulder.
 
Hip flexibility (specifically internal hip rotators)

Katherine Roberts Katherine Roberts

 
Katherine Roberts

 
Quad / hip flexor stretch:
The Sanskrit (the language of yoga) this pose is called Virasana, meaning Hero pose. This is a very deep stretch for the hip flexors and quads.
 
TIP: Pay close attention to protecting the knees by placing a rolled up towel behind the knees and yoga blocks and towels under the buttocks. Additionally focus on tucking the pelvis under, internally rotating the pelvis so the stretch is in the hips and not a strain on the lumbar spine. Additionally this is a stretch for the top of the foot and ankle.
 
With the knees together sit back onto your yoga blocks or towels. With the support of your hands placed behind your back slightly lift the hips off the blocks, tuck the pelvis under and hold for three breaths. Repeat three to five repetitions.
 
Frog Pose

Katherine Roberts

Love this stretch for the adductors, inner thighs!
 
TIP: If your knees are sensitive, place an extra towel under your knees.
Separate the knees as wide as possible, pull the navel towards the spine to protect the lumbar spine and bring the elbows down to the towels or floor. Relax the neck and hold for ten breaths.
 
Breathe deeply in the pose, focus on allowing your body to sink deeper in the pose with each exhalation.
 
Core strength

Katherine Roberts Katherine Roberts

Yoga/ Pilates core strengthener with Golf Gym Balance ball:
Place the yoga block between the legs, the Golf Gym Balance ball between the hands, slightly above shoulder height. Squeeze the block and ball, retracting the shoulder, eyes focus just above the ball. Inhale, pull the navel towards the spine and articulate the upper body towards the floor. Focus on tucking the ribcage towards the hip bone. On the exhalation, roll back to the starting position. Repeat twenty times.
 
TIP: If you feel any strain in your neck, slightly tuck your chin towards the chest.
 
See you Monday nights on The Turn!
 
Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • Health & Fitness Main Page


    Editor'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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    LAAC returning to Casa de Campo in 2019

    By Randall MellJanuary 20, 2018, 8:23 pm

    The Latin America Amateur Championship will return to Casa de Campo in the Dominican Republic in 2019 (Jan. 17-20), event organizers announced Saturday in Chile, where this year’s championship is underway.

    The LAAC champion receives an invitation to play the Masters at Augusta National Golf Club every spring.

    The champion is also exempt into The Amateur, the U.S. Amateur and any other USGA event for which he is eligible to compete. The champion and players who finish runner-up are also exempt into the final stages of qualifying for The Open and the U.S. Open.

    The LAAC was founded by the Masters, the R&A and the USGA, with the purpose of further developing amateur golf in South America, Central America, Mexico and the Caribbean.

    The championship got its start in 2015 with Chile’s Matias Dominguez winning at Pilar Golf in Argentina. In 2016, Casa de Campo hosted, with Costa Rica’s Paul Chaplet winning. At 16, he became the first player from Central America to compete in the Masters. In 2017, Chile’s Toto Gana won the title at  Club de Golf de Panama.

    Getty Images

    Beef's beer goggles: Less drinks = more wins

    By Randall MellJanuary 20, 2018, 6:07 pm

    An offseason spent soul searching is apparently paying quick dividends for Andrew “Beef” Johnston, who is in contention to win Sunday at the Abu Dhabi HSBC Championship.

    Johnston acknowledged he was “burning the candle at both ends” last year, playing both the PGA Tour and the European Tour, but he told reporters Saturday that it wasn’t too much golf that hindered his efforts.

    It was too much “socializing.”

    “I'm a social person,” Johnston said. “If you go out with friends, or you get invited to something, I'll have a beer, please. But I probably had a few too many beers, I would say, to be honest. And it reflected in my golf, and I was disappointed looking back at it. I want to turn that around and have a good season.”

    Johnston posted a 6-under-par 66 Saturday, moving into a tie for sixth, three shots off the lead. He said he arrived in Abu Dhabi a week early to prepare for his first start of the new year. It’s paying off with a Sunday chance to win his second European Tour title.

    “Last year was crazy, and like getting distracted, and things like that,” Johnston said. “You don't know it's happened until you've finished the season. You’re off doing things and you're burning the candle at both ends. When I got back from last season, sort of had time to reflect on it, I sort of said to myself, 'You've got to keep quiet and keep disciplined and get on with your work.’”


    Full-field scores from the Abu Dhabi HSBC Championship


    Johnston finished 189th last year in the PGA Tour’s FedEx Cup standings. He was 116th in the European Tour’s Race to Dubai.

    Johnston’s fun-loving personality, his scruffy beard and his big-bodied shape quickly made him one of the most popular and entertaining players in the game when he earned his PGA Tour card before the 2016-17 season. Golf Digest called him a “quirky outlier,” and while he has had fun with that persona, Johnston is also intent on continuing to prove he belongs among the game’s best players.

    His plan for doing that?

    “Just put the work in,” he said. “I didn’t put enough work in last year. It’s simple. It showed. So, just get down, knuckle down and practice hard.”

    Rory McIlroy at the 2018 Abu Dhabi HSBC Championship Getty Images

    McIlroy making big statement in first start of 2018

    By Randall MellJanuary 20, 2018, 3:40 pm

    Rory McIlroy marched the fairways of Abu Dhabi Golf Club Saturday with that fighter pilot stride of his, with that confident little bob in his step that you see when he is in command of his full arsenal of shots.

    So much for easing into the new year.

    So much for working off rust and treating these first few months of 2018 as a warmup for the Masters and his bid to complete the career Grand Slam.

    McIlroy, 28, is poised to announce his return to golf in spectacular fashion Sunday at the Abu Dhabi HSBC Championship.

    With back-to-back birdies to close his round, McIlroy put up a 7-under-par 65, leaving him just one shot off the lead going into the final round.

    “It’s good,” McIlroy said. “I probably scored a bit better today, short game was needed as well, but I hit the ball very well, so all in all it was another great round and confidence builder, not just for this week but obviously for the rest of the season as well.”

    McIlroy can make a strong statement with a win Sunday.

    If he claims the title in his first start of the year, he sends a message about leaving all the woes of 2017 behind him. He sends a message about his fitness after a nagging rib injury plagued him all of last year. He sends a message about his readiness to reassert himself as the game’s best player in a world suddenly teeming with towering young talent.

    After his first winless year since 2008, his first full season as a pro, McIlroy is eager to show himself, as well as everyone else, that he is ready to challenge for major championships and the world No. 1 title again.

    “It feels like awhile since I’ve won,” McIlroy said. “I’m really looking forward to tomorrow.”


    Full-field scores from the Abu Dhabi HSBC Championship


    A victory would be all the more meaningful because the week started with McIlroy paired with world No. 1 Dustin Johnson and reigning European Tour Player of the Year Tommy Fleetwood.

    McIlroy acknowledged the meaning of that going into Saturday’s round.

    “That proves I’m back to full fitness and 100 percent healthy,” he said. “DJ is definitely the No. 1 player in the world right now and one of, if not the best, drivers of the golf ball, and to be up there with him over the first two days proves to me I’m doing the right things and gives me confidence.”

    It’s worth repeating what 2008 Masters champ Trevor Immelman said last month about pairings and the alpha-dog nature of the world’s best players. He was talking about Tiger Woods’ return at the Hero World Challenge, when Immelman said pairings matter, even in off season events.

    “When you are the elite level, you are always trying to send a message,” Immelman said. “They want to show this guy, `This is what I got.’”

    A victory with Johnson in the field just two weeks after Johnson won the Sentry Tournament of Champions in an eight-shot rout will get the attention of all the elite players.

    A victory also sets this up as a January for the ages, making it the kind of big-bang start the game has struggled to create in the shadow of the NFL playoffs.

    Johnson put on a tour-de-force performance winning in Hawaii and the confident young Spaniard Jon Rahm is just a shot off the lead this week at the CareerBuilder Challenge on the PGA Tour. Sergio Garcia is just two off the lead going into the final round of the Singapore Open. Tiger Woods makes his return to the PGA Tour at Torrey Pines next week.

    To be sure, McIlroy has a lot of work to do Sunday.

    Yet another rising young talent, Thomas Pieters, shares the lead with Ross Fisher. Fleetwood is just two shots back and Johnson five back.

    McIlroy has such a good history at Abu Dhabi. Over the last seven years, he has finished second four times and third twice. Still, even a strong finish that falls short of winning bodes well for McIlroy in his first start of the year.

    “I have never won my first start back out,” McIlroy said.

    A strong start, whether he wins or not, sets McIlroy up well for the ambitious schedule he plans for 2018. He’s also scheduled to play the Dubai Desert Classic next with the possibility he’ll play 30 times this year, two more events than he’s ever played in a year.

    “I’m just really getting my golf head back on,” McIlroy said. “I’ve been really pleased with that.”

    A victory Sunday will make all our heads spin a little b it with the exciting possibilities the game offers this year.

    Getty Images

    Garcia 2 back in weather-delayed Singapore Open

    By Associated PressJanuary 20, 2018, 3:06 pm

    SINGAPORE - Danthai Boonma and Chapchai Nirat built a two-stroke lead over a chasing pack that includes Sergio Garcia and Ryo Ishikawa midway through the third round of the weather-interrupted Singapore Open on Saturday.

    The Thai golfers were locked together at 9 under when play was suspended at the Sentosa Golf Club for the third day in a row because of lightning strikes in the area.

    Masters champion Garcia and former teen prodigy Ishikawa were among seven players leading the chase at 7 under on a heavily congested leaderboard.

    Garcia, one of 78 players who returned to the course just after dawn to complete their second rounds, was on the 10th hole of his third round when the warning siren was sounded to abruptly end play for the day.

    ''Let's see if we can finish the round, that will be nice,'' he said. ''But I think if I can play 4-under I should have a chance.''

    The Spanish golfer credits the Singapore Open as having played a part in toughening him up for his first major championship title at Augusta National because of the stifling humidity of southeast Asia and the testing stop-start nature of the tournament.


    Full-field scores from the Singapore Open


    Although he finished tied for 11th in Singapore in 2017, Garcia won the Dubai Desert Classic the subsequent week and was in peak form when he won the Masters two months later. He is feeling confident of his chances of success this weekend.

    ''I felt like I hit the ball OK,'' Garcia said. ''My putting and all went great but my speed hasn't been great on this green so let's see if I can be a little more aggressive on the rounds this weekend.''

    Ishikawa moved into a share of the lead at the halfway stage after firing a second round of 5-under 66 that featured eight birdies. He birdied the first two holes of his third round to grab the outright lead but slipped back with a double-bogey at the tricky third hole for the third day in a row. He dropped another shot at the par-5 sixth when he drove into a fairway bunker.

    ''It was a short night but I had a good sleep and just putted well,'' Ishikawa said. The ''greens are a little quicker than yesterday but I still figured (out) that speed.

    Ishikawa was thrust into the spotlight more than a decade ago. In 2007, he became the youngest player to win on any of the major tours in the world. He was a 15-year-old amateur when he won the Munsingwear Open KSB Cup.

    He turned pro at 16, first played in the Masters when he was 17 and the Presidents Cup when he was 18. He shot 58 in the final round to win The Crowns in Japan when he was 19.

    Now 26, Ishikawa has struggled with injuries and form in recent years. He lost his PGA Tour card and hasn't played in any of the majors since 2015. He has won 15 times as a professional, but has never won outside his homeland of Japan.

    Chapchai was able to sleep in and put his feet up on Saturday morning after he completed his second round on Friday.

    He bogeyed the third but reeled off three birdies in his next four holes to reach 9-under with the back nine still to play.

    Danthai was tied for 12th at the halfway stage but charged into a share of the lead with seven birdies in the first 15 holes of his penultimate round.