Swing Faults and Fixes - Week 6

By Katherine RobertsFebruary 15, 2007, 5:00 pm
The Sway
 
This week concludes our series of articles on swing flaws and the yoga-based exercises to fix these common concerns. Week six tackles one of the most common swing flaws ' sway.
 
Sway occurs in the backswing when the lower body moves laterally and the right hip (in a right handed golfer) moves to the right of the right foot. This shifts all the weight to the right side, making it challenging to transition to the proper downswing phase.
 
Physically, sway is caused by an inability to internally rotate the hips due to a lack of flexibility as well as a lack of strength in the gluts. Poor strength inhibits control of the hips and depletes power and distance. Golf professionals often refer to the X-factor as an optimal hip rotation at 45 degrees while the shoulders rotate to a 90 degree angle.
 

Physical factors effecting sway:
 
Flexibility and strength in the hips.
Hip adduction (inner thigh) and abduction (outer thigh) mobility
Internal and external rotators of the hips
Lack of strength in the gluts
Lack of flexibility in the psoas
 
Lets get started!
 
Hip lifts:

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Par Level: Bend the right knee, placing the right foot next to the left knee. Inhale deeply and on the exhalation slightly lift the right hip. Inhale and return to the starting position. On the next exhalation, lift the hips higher. Move slowly and breathe deeply. Switch sides.
 
Modified lunge pose against the wall:

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All levels: Begin on all fours and place the top of the left foot against the wall. Inhale deeply and on the exhale press the top of the foot into the wall while you press your hip towards the floor. Inhale and release the stretch exhale and repeat. Continue for five to ten reps and switch sides.
 
Tip: For a more challenging position place the foot on the GolfGym balance ball.
 
Double pigeon pose:

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Birdie and Eagle levels: Place the left leg forward, the right leg back and bend both knees at a 90 degree angle. Press the hips towards the front foot and feel the stretch in the hips. For a deeper stretch begin to fold the body over the front leg. Hold for five deep breaths and switch sides.
 
Bridge pose on the ball:

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All levels: Place both feet, hip width apart on the GolfGym balance ball.
Par level: Place feet flat on the floor, heels placed close to the gluts.
 
Inhale, drawing the navel towards the spine, exhale and lift the hips. Focus on the power in the gluts. Inhale and bring the hips down, exhale and lift again. Repeat ten times.
 
Next week we tackle one of the most challenging issues in golf ' an over active mind! 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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    Watch: McIlroy gives Fleetwood a birthday cake

    By Golf Channel DigitalJanuary 19, 2018, 2:58 pm

    Tommy Fleetwood turned 27 on Friday. He celebrated with some good golf – a 4-under 68 in Abu Dhabi, leaving him only two shots back in his title defense – and a birthday cake, courtesy of Rory Mcllroy.

    While giving a post-round interview, Fleetwood was surprised to see McIlroy approaching with a cake in hand.

    “I actually baked this before we teed off,” McIlroy joked.

    Fleetwood blew out the three candles – “three wishes!” – and offered McIlroy a slice.  

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    DJ shoots 64 to surge up leaderboard in Abu Dhabi

    By Ryan LavnerJanuary 19, 2018, 1:48 pm

    Dustin Johnson stood out among a star-studded three-ball that combined to shoot 18 under par with just one bogey Friday at the Abu Dhabi HSBC Championship.

    Shaking off a sloppy first round at Abu Dhabi Golf Club, Johnson matched the low round of the day with a 64 that put him within four shots of Thomas Pieters’ lead.

    “I did everything really well,” Johnson said. “It was a pretty easy 64.”

    Johnson made four bogeys during an even-par 72 on Thursday and needed a solid round Friday to make the cut. Before long, he was closer to the lead than the cut line, making birdie on three of the last four holes and setting the pace in a group that also included good rounds from Rory McIlroy (66) and Tommy Fleetwood (68).

    “Everyone was hitting good shots,” McIlroy said. “That’s all we were seeing, and it’s nice when you play in a group like that. You feed off one another.” 


    Full-field scores from the Abu Dhabi HSBC Championship


    Coming off a blowout victory at Kapalua, Johnson is searching for his first regular European Tour title. He tied for second at this event a year ago.

    Johnson’s second-round 64 equaled the low round of the day (Jorge Campillo and Branden Grace). 

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    Closing eagle moves Rory within 3 in Abu Dhabi

    By Ryan LavnerJanuary 19, 2018, 12:57 pm

    What rust? Rory McIlroy appears to be in midseason form.

    Playing competitively for the first time since Oct. 8, McIlroy completed 36 holes without a bogey Friday, closing with an eagle to shoot 6-under 66 to sit just three shots back at the Abu Dhabi HSBC Championship.

    “I’m right in the mix after two days and I’m really happy in that position,” he told reporters afterward.

    McIlroy took a 3 ½-month break to heal his body, clear his mind and work on his game after his first winless year since 2008, his first full season as a pro.

    He's back on track at a familiar playground, Abu Dhabi Golf Club, where he’s racked up eight top-11s (including six top-3s) in his past nine starts there.


    Full-field scores from the Abu Dhabi HSBC Championship


    McIlroy opened with a 69 Thursday, then gave himself even more chances on Day 2, cruising along at 4 under for the day when he reached the par-5 closing hole. After launching a 249-yard long iron to 25 feet, he poured in the eagle putt to pull within three shots of Thomas Pieters (65). 

    Despite the layoff, McIlroy edged world No. 1 Dustin Johnson, coming off a blowout victory at Kapalua, by a shot over the first two rounds. 

    “DJ is definitely the No. 1 player in the world right now, and one of, if not the best, driver of the golf ball," McIlroy said. "To be up there with him over these first two days, it proves to me that I’m doing the right things and gives me a lot of confidence going forward.”

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    Duke to fill in for injured Pavin at CareerBuilder

    By Ryan LavnerJanuary 19, 2018, 12:25 pm

    Ken Duke will fill in for Corey Pavin for the next two rounds of the CareerBuilder Challenge – with nothing at stake but his amateur partner’s position on the leaderboard.

    Pavin was 4 over par when he withdrew after 17 holes Thursday because of a neck injury. Tournament officials contacted Duke, the first alternate, and asked if he would take Pavin’s spot and partner with Luis Lopez for the next two rounds, even though he would not receive any official money.

    Duke accepted and explained his decision on Twitter:

    Playing on past champion’s status, the 48-year-old Duke has made only four starts this season, with a best finish of a tie for 61st at the RSM Classic.

    Pavin received a sponsor exemption into the event, his first PGA Tour start since the 2015 Colonial.