Welcome to the eight week challenge week one mobility

By Katherine RobertsFebruary 8, 2010, 1:50 pm

Welcome to the eight week challenge!

This eight week challenge is separated into four sections. Each category represents two weeks of golf fitness tips.

Here is the synopsis of the topics we will cover:

1. Mobility:
We focus on increasing flexibility in the body, specifically the hips, hamstrings, torso and shoulders.

2. Stability:
Works areas of the body requiring stability, such as the core (abdominals and back muscles).

3. Balance:
Exercises designed to enhance balance and a greater sense of body awareness or feel.

4. Power:
Now that we are establishing more flexibility, stability and balance we implement “power” building exercises for more speed and strength in your swing.

This week we focus on the hips and hamstrings.

The joints and muscles around the hips are responsible for a tremendous amount of power in the golf swing. From a flexibility or mobility perspective the ability to rotate your hips with in the “barrel” of the golf swing is critical. As I point out in my new book many of the most common swing flaws, such as sway or coming over the top, are a result of a lack of proper rotation in the hips.

Let’s get started!

Articulating bridge position

Knees bent feet placed approximately one foot from the glutes. Inhale as you press your lumbar spine towards the floor and engage the glutes. Exhale as you lift your hips off the floor, one vertebra at a time. Reverse the movement as you lower your gluts back to the floor. Repeat five to ten times.

Articulating bridge position

4 x 4 hip stretch

4 x 4 hip stretch

Place the left ankle over the right knee. Press your left knee away from your body. Place your strap around your right hamstring and lift your right leg off the floor. Hold for five breaths and switch sides.

Spinal/hip/hamstring series with strap

Place a strap or belt around your right foot and extend your left leg. Flex both feet and activate both quads. Press your left hip towards the floor, extend your left arm perpendicular to your body. Hold for five breaths. Extend your right leg to the right (maintain connection between your left glute and the floor). Hold for five breaths.

Place the strap in the left hand, extend the right arm perpendicular to the body and bring the right leg and hip to the left. Hold for five breaths and switch sides.

Spinal/hip/hamstring series with strap

Practice tee warm-up

Practice tee warm-upThis video tip called “leg swings” helps you develop more movement in the lower body, thus giving you the opportunity to build more strength and power generation from the lower body.


Editor's Note: Katherine Roberts, founder of www.KRFlexFit.com and www.YogaForGolfers.com has over 20 years of experience in golf specific fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRFlexFit.com
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Watch: Tiger's Saturday birdies at Honda

By Golf Channel DigitalFebruary 24, 2018, 9:20 pm

Tiger Woods was in almost total control of his game for the majority of his third round Saturday at PGA National. And although he was once again bit by the Bear Trap, the 14-time major winner tapped in for birdie at the par-5 18th to post a round of 1-under 69 and fight his way back to even par for the week.

Four back to start the day, Woods parred his first seven holes before pouring in his first birdie via this flagged iron from 139 at the par-4 eighth:

Woods hit three more quality approaches at 9, 10 and 11 but couldn't get a putt to drop.

The lid finally came off the hole at No. 12 when he holed a key 17-footer for par to keep his scorecard clean.

One hole later, Woods added a second circle to that card, converting this 14-footer for a birdie-3 that moved him back into red figures at 1 under par for the week.

Unfortunately, the Bear Trap would ensnare Tiger for the second day in a row. Woods, whose iron play had looked as crisp as it had in years, sailed approaches long and left at both the par-3 15th and par-3 17th, leading to bogeys which erased the two birdies he worked so hard to secure.

But just like on Friday, Woods rallied back with a late birdie, this one at the home hole, to steal back a shot.

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O. Fisher, Pepperell share lead at Qatar Masters

By Associated PressFebruary 24, 2018, 5:13 pm

DOHA, Qatar - Oliver Fisher birdied his last four holes in the Qatar Masters third round to share the lead at Doha Golf Club on Saturday.

The 29-year-old Englishman shot a 7-under 65 for an overall 16-under 200. Eddie Pepperell (66) picked up shots on the 16th and 18th to catch his compatriot and the pair enjoy a two-shot lead over American Sean Crocker (67) in third.

David Horsey (65) was the biggest mover of the day with the Englishman improving 31 places for a share of fourth place at 12 under with, among others, Frenchman Gregory Havret and Italian Andrea Pavan.

Fisher, winner of the 2011 Czech Open, made some stunning putts on his way in. After an eight-footer on the par-4 15th, he then drove the green on the short par-4 16th for an easy birdie, before making a 12-footer on the 17th and a 15-footer on the 18th.

Like Pepperell, Fisher also had just one bogey to show on his card, also on the 12th hole.


Full-field scores from the Commercial Bank Qatar Masters


''I gave myself some chances coming in and thankfully I made them,'' said Fisher, who has dropped to 369th in the world rankings.

''You can quite easily make a few bogeys without doing that much wrong here, so it's important to be patient and keep giving yourself chances.''

Pepperell, ranked 154th in the world after a strong finish to his 2017 season, has been a picture of consistency in the tournament. He was once again rock-solid throughout the day, except one bad hole - the par-4 12th. His approach shot came up short and landed in the rocks, the third ricocheted back off the rocks, and he duffed his fourth shot to stay in the waste area.

But just when a double bogey or worse looked imminent, Pepperell holed his fifth shot for what was a remarkable bogey. And he celebrated that escape with a 40-feet birdie putt on the 13th.

''I maybe lost a little feeling through the turn, but I bounced back nicely and I didn't let it bother me,'' said the 27-year-old Pepperell, who hit his third shot to within four feet on the par-5 18th to join Fisher on top.

The long-hitting Crocker is playing on invites on the European Tour. He made a third eagle in three days - on the par-4 16th for the second successive round.

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Tiger Tracker: Honda Classic

By Tiger TrackerFebruary 24, 2018, 4:45 pm

Tiger Woods is making his third start of the year at the Honda Classic. We're tracking him at PGA National in Palm Beach Gardens, Fla.


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Uihlein fires back at Jack in ongoing distance debate

By Randall MellFebruary 24, 2018, 4:32 pm

PALM BEACH GARDENS, Fla. – Wally Uihlein challenged Jack Nicklaus’ assault this week on the golf ball.

Uihlein, an industry force as president and CEO of Titleist and FootJoy parent company Acushnet for almost 20 years, retired at year’s start but remains an adviser.

In an interview with ScoreGolf on Friday, Uihlein reacted to Nicklaus’ assertions that the ball is responsible for contributing to a lot of the troubles the game faces today, from slow play and sagging participation to the soaring cost to play.

Uihlein also took the USGA and The R&A to task.

The ball became a topic when Nicklaus met with reporters Tuesday at the Honda Classic and was asked about slow play. Nicklaus said the ball was “the biggest culprit” of that.

“It appears from the press conference that Mr. Nicklaus was blaming slow play on technology and the golf ball in particular,” Uihlein said. “I don’t think anyone in the world believes that the golf ball has contributed to the game’s pace of play issues.”

Nicklaus told reporters that USGA executive director Mike Davis pledged over dinner with him to address the distance the golf ball is flying and the problems Nicklaus believes the distance explosion is creating in the game.

“Mike Davis has not told us that he is close, and he has not asked us for help if and when he gets there,” Uihlein said.

ScoreGolf pointed out that the Vancouver Protocol of 2011 was created after a closed-door meeting among the USGA, The R&A and equipment manufacturers, with the intent to make any proposed changes to equipment rules or testing procedures more transparent and to allow participation in the process.

“There are no golf courses being closed due to the advent of evolving technology,” Uihlein said. “There is no talk from the PGA Tour and its players about technology making their commercial product less attractive. Quite the opposite, the PGA Tour revenues are at record levels. The PGA of America is not asking for a roll back of technology. The game’s everyday player is not advocating a roll back of technology.”

ScoreGolf said Uihlein questioned why the USGA and The R&A choose courses that “supposedly” can no longer challenge the game’s best players as preferred venues for the U.S. Open, The Open and other high-profile events.

“It seems to me at some point in time that the media should be asking about the conflict of interest between the ruling bodies while at the same time conducting major championships on venues that maybe both the athletes and the technology have outgrown,” he said. “Because it is the potential obsolescence of some of these championship venues which is really at the core of this discussion.”