Workout like the Pros - Week 1

By Katherine RobertsDecember 7, 2006, 5:00 pm
To talk about Tiger and not mention his physical prowess would be a disservice. He has single handedly raised the bar on the level of talent and physicality required to win. You would be hard pressed to find a tour player who does not incorporate a golf specific fitness program into their daily practice routine. You may not have the commitment, inherent genetics or talent of Tiger, but you can develop a powerful upper body just as Tiger has done.
 
Developing more upper body strength and flexibility are key components to generating more power which will help you accelerate the club head during the downswing. In addition, getting out of the deep rough, bad lies and heavy sand, also requires a tremendous amount of strength.
 
Benefits of upper body strength:
  • Better posture

  • More club head speed

  • More power for driving and iron shots

  • More shoulder turn

  • Reduces the risk of injury

  • Strengthens the hands, wrists and forearms
Guidelines for working your upper body:
  1. Circuit train: Practice all the exercises in one continuous circuit, maxing out your muscle fatigue at fifteen reps and practice each exercise three times.

  2. Engage your core stabilizing muscles by drawing the navel towards the spine before beginning the exercise.

  3. Practice the exercises through the full range of motion.

  4. Do not use momentum but focus on the quality of the movement.

  5. Breathe deeply and exhale on the exertion phase of the exercise.

  6. To intensify the exercise and recruit the core stabilizing muscles, balance on one foot.
Let's get started with exercises for strength....
FOR STRENGTH:
 
Back:
 
Cable Row / The Wood Chop: This exercise works the core trunk muscles, specifically the obliques, lats, deltoids, forearms and wrists. Additionally this exercise repeats the same movement pattern of the top of the backswing to impact.
 
Katherine Roberts

Securely place your resistance tubing in the door hinge and place your body perpendicular to door. Bring the outside hand, or left hand to the cable handle and then place the right hand over the left. Slightly bend the knees, engage the core and on your exhalation pull the handle down and across the body as if bringing the cable to outside of the opposite pants pocket.
 
Tip: This exercise is initiated from the trunk and the arms and hands follow the trunk.

Repeat ten to fifteen times and switch sides.
 
One Arm Row to Tricep Extension: This exercise builds strength in the lats, deltoids and triceps, strengthens the shoulder girdle, reduces risk of shoulder injury and increases power off the tee.
 
Katherine Roberts Katherine Roberts Katherine Roberts

Standing in a triangle pose position , engage the core and roll your torso so you are facing the floor. Extend the right arm feeling the stretch in the back (lats) and shoulders (deltoids). On the exhalation, pull the arm back inline with the body. Squeeze the arm against the body and hold for an additional two seconds. Now extend the lower part of the right arm back focusing on the tricep. Hold for two more seconds, repeat fifteen times and switch sides.
 
Shoulders and Chest:
 
This series of exercises target all the muscles of the shoulders, primarily the deltoids. Strengthening the shoulders helps you generate more turn, club head speed and reduces the risk of the most common injury in golf ' the shoulders.
 
Note: In the photos below I use resistance tubing, which I use in my 8 Minutes to a Better Swing DVD. You may substitute the tubing with weights.
 
Katherine Roberts Katherine Roberts

Front raises: Sitting on a Balance Ball ( see our product section for the Balance Ball) or balance on one foot, turn the palms towards the quads. Maintain a slight bend in the arms. Lift the arms to shoulder height.
 
Katherine Roberts Katherine Roberts

Lateral raises: Internally rotate the arms and palms touch the outer thigh. Lift the arms to shoulder height.
 
Repeat fifteen times.
 
Now it's time to focus on exercises for flexibility....
FOR FLEXIBILITY:
 
Dolphin pose stretch: Bring the elbows to the ball, hands pressed together and the upper body parallel to the floor. Focus on the shoulder stretch. Pull the navel towards the spine. Hold for five deep breaths.
 
Katherine Roberts

 
This stretch targets the shoulder, triceps and lats, increases flexibility and increases shoulder turn for more power.
 
Chest opener on the ball: This exercise stretches the pectorals, abdominals and strengthens the gluts and hamstrings. This pose supports better posture and reduces soreness.
 
Katherine Roberts

With the upper body and head supported by the ball, use the strength in the core and gluts to bring the lower body parallel to the floor. Open arms with the palms facing the ceiling. Hold for thirty seconds and repeat three times.
 
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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    Montana parents can't watch kids play high school golf

    By Grill Room TeamDecember 11, 2017, 9:47 pm

    Well, this is a one new one.

    According to a report from KTVQ in Montana, this line in the Montana State High School Association rule book all but forbids spectators from observing high school golf in that state:

    “No spectators/fans are allowed on the course except for certain locations as designated by the tournament manager and club professional.”

    Part of the issue, according to the report, is that most courses don't bother to designate those "certain locations" leaving parents unable to watch their kids compete.

    “If you tell a parent that they can’t watch their kid play in the Thanksgiving Day football game, they would riot,” Chris Kelley, a high school golf parent, told KTVQ.

    The report lists illegal outside coaching as one of the rule's chief motivations, but Montana State women's golf coach Brittany Basye doesn't quite buy that.

    “I can go to a softball game and I can sit right behind the pitcher. I can make hand signals,” she is quoted in the report. “I can yell out names. I can do the same thing on a softball field that might affect that kid. Football games we can yell as loud as we want when someone is making a pass or a catch.”

    The MHSA has argued that unlike other sports that are played in a confined area, the sprawling nature of a golf course would make it difficult to hire enough marshals to keep unruly spectators in check.

    Meanwhile, there's a lawyer quoted in the report claiming this is some kind of civil rights issue.

    Worth note, Montana is one of only two states that doesn't allow spectators on the course. The other state, Alaska, does not offer high school golf.

    PGA Tour suspends Hensby for anti-doping violation

    By Golf Channel DigitalDecember 11, 2017, 8:02 pm

    Mark Hensby has been suspended for one year by the PGA Tour for violating the Tour’s anti-doping policy by failing to provide a sample after notification.

    The Tour made the announcement Monday, reporting that Hensby will be eligible to return on Oct. 26, 2018.

    The statement reads:

    The PGA Tour announced today that Mark Hensby has violated the Tour Anti-Doping Policy for failing to provide a drug testing sample after notification and has been suspended for a period of one year. He will be eligible to return on Oct. 26, 2018.

    Hensby, 46, won the John Deere Classic in 2004. He played the Web.com Tour this past year, playing just 14 events. He finished 142nd on the money list. He once ranked among the top 30 in the Official World Golf Ranking but ranks No. 1,623 today.

    The Sunshine Tour recently suspended player Etienne Bond for one year for failing a drug test. Players previously suspended by the PGA Tour for violating the anti-doping policy include Scott Stallings and Doug Barron.

    The PGA Tour implemented revisions to its anti-doping program with the start of the 2017-18 season. The revisions include blood testing and the supplementation of the Tour’s prohibited list to include all of the substances and methods on the World Anti-Doping Agency prohibited list. As part of this season’s revisions, the Tour announced it would also begin reporting suspensions due to recreational drug use.

    The Tour said it would not issue further comment on Hensby's suspension.

    Good time to hang up on viewer call-ins

    By Randall MellDecember 11, 2017, 7:40 pm

    Golf announced the most massive layoff in the industry’s history on Monday morning.

    Armchair referees around the world were given their pink slips.

    It’s a glorious jettisoning of unsolicited help.

    Goodbye and good riddance.

    The USGA and R&A’s announcement of a new set of protocols Monday will end the practice of viewer call-ins and emails in the reporting of rules infractions.

    “What we have heard from players and committees is ‘Let’s leave the rules and administration of the event to the players and those responsible for running the tournament,’” said Thomas Pagel, the USGA’s senior director of rules and amateur status.

    Amen.

    The protocols, formed by a working group that included the PGA Tour, LPGA, European Tour, Ladies European Tour and the PGA of America, also establish the use of rules officials to monitor the televised broadcasts of events.

    Additionally, the protocols will eliminate the two-shot penalty when a player signs an incorrect scorecard because the player was unaware of a violation.



    Yes, I can hear you folks saying armchair rules officials help make sure every meaningful infraction comes to light. I hear you saying they make the game better, more honest, by helping reduce the possibility somebody violates the rules to win.

    But at what cost?

    The chaos and mayhem armchair referees create can ruin the spirit of fair play every bit as much as an unreported violation. The chaos and mayhem armchair rules officials create can be as much a threat to fair play as the violations themselves.

    The Rules of Golf are devised to protect the integrity of the game, but perfectly good rules can be undermined by the manner and timeliness of their enforcement.

    We have seen the intervention of armchair referees go beyond the ruin of fair play in how a tournament should be conducted. We have seen it threaten the credibility of the game in the eyes of fans who can’t fathom the stupidity of a sport that cannot separate common-sense enforcement from absolute devotion to the letter of the law.

    In other sports, video review’s timely use helps officials get it right. In golf, video review too often makes it feel like the sport is getting it wrong, because timeliness matters in the spirit of fair play, because the retroactive nature of some punishments are as egregious as the violations themselves.  

    We saw that with Lexi Thompson at the ANA Inspiration this year.

    Yes, she deserved a two-shot penalty for improperly marking her ball, but she didn’t deserve the two-shot penalty for signing an incorrect scorecard. She had no idea she was signing an incorrect scorecard.

    We nearly saw the ruin of the U.S. Open at Oakmont last year, with Dustin Johnson’s victory clouded by the timing of a video review that left us all uncertain if the tournament was playing out under an incorrect scoreboard.

    “What these protocols are put in place for, really, is to make sure there are measures to identify the facts as soon as possible, in real time, so if there is an issue to be dealt with, that it can be handled quickly and decisively,” Pagel said.

    Amen again.

    We have pounded the USGA for making the game more complicated and less enjoyable than it ought to be, for creating controversy where common sense should prevail, so let’s applaud executive director Mike Davis, as well as the R&A, for putting common sense in play.

    Yes, this isn’t a perfect answer to handling rules violations.

    There are trap doors in the protocols that we are bound to see the game stumble into, because the game is so complex, but this is more than a good faith effort to make the game better.

    This is good governance.

    And compared to the glacial pace of major rules change of the past, this is swift.

    This is the USGA and R&A leading a charge.

    We’re seeing that with the radical modernization of the Rules of Golf scheduled to take effect in 2019. We saw it with the release of Decision 34/3-10 three weeks after Thompson’s loss at the ANA, with the decision limiting video review to “reasonable judgment” and “naked eye” standards. We’re hearing it with Davis’ recent comments about the “horrible” impact distance is having on the game, leading us to wonder if the USGA is in some way gearing up to take on the golf ball.

    Yes, the new video review protocols aren’t a panacea. Rules officials will still miss violations that should have been caught. There will be questions about level playing fields, about the fairness of stars getting more video review scrutiny than the rank and file. There will be questions about whether viewer complaints were relayed to rules officials.

    Golf, they say, isn’t a game of perfect, and neither is rules enforcement, though these protocols make too much sense to be pilloried. They should be applauded. They should solve a lot more problems than they create.

    Lexi 'applaud's USGA, R&A for rules change

    By Randall MellDecember 11, 2017, 5:15 pm

    Lexi Thompson’s pain may prove to be the rest of golf’s gain.

    David Rickman, the R&A’s executive director of governance, acknowledged on Golf Channel’s "Morning Drive" Monday that the new protocols that will eliminate the use of TV viewer call-ins and emails to apply penalties was hastened by the controversy following Thompson’s four-shot penalty at the ANA Inspiration in early April. The new protocols also set up rules officials to monitor TV broadcasts beginning next year.

    “Clearly, that case has been something of a focus point for us,” Rickman said.

    Thompson reacted to the new protocols in an Instagram post.

    “I applaud the USGA and the R&A for their willingness to revise the Rules of Golf to address certain unfortunate situations that have arisen several times in the game of golf,” Thompson wrote. “In my case, I am thankful no one else will have to deal with an outcome such as mine in the future.”

    Thompson was penalized two shots for improperly returning her ball to its mark on a green during Saturday’s round after a viewer emailed LPGA officials during Sunday’s broadcast. She was penalized two more shots for signing an incorrect scorecard for her Saturday round. Thompson ultimately lost in a playoff to So Yeon Ryu.

    The new protocols will also eliminate the additional two-shot penalty a player receives for failing to include a penalty when a player was unaware of the penalty.

    Shortly after the ANA Inspiration, the USGA and R&A led the formation of a video review working group, which included the PGA Tour, LPGA, European Tour, Ladies European Tour and PGA of America.

    Also, just three weeks after Thompson was hit with the four-shot penalty, the USGA and R&A released a new Rules of Golf decision decision (34-3/10) limiting video evidence in two ways:

    1. If an infraction can’t be seen with the naked eye, there’s no penalty, even if video shows otherwise.

    2. If a tournament committee determines that a player does “all that can be reasonably expected to make an accurate estimation or measurement” in determining a line or position to play from or to spot a ball, then there will be no penalty even if video replay later shows that to be wrong.

    While the USGA and R&A said the new decision wasn’t based on Thompson’s ANA incident, LPGA players immediately began calling it the “Lexi Rule.”