Build a more powerful and stable golf swing

By Golf Fitness MagazineSeptember 27, 2010, 5:03 pm

Glutes are key when it comes to the golf swing. The gluteal muscles (which include three muscles: the gluteus maximus, gluteus medius and gluteus minimus) are essential for power and stability during the golf swing. Many golfers’ glutes can be inhibited, while the hamstrings and/or the lower back try to take over their job. This can manifest into several different swing faults. The right glute is needed for stability during the back swing and power on the down swing. The left glute is needed for stability through impact. Swing faults that can occur from weak glute muscles include slide, sway, early extension, loss of posture, reverse spine angle and hanging back. As you can see, glute muscles are needed for a strong and efficient swing. The following exercises are great for the glutes, and you can do them anywhere.

Bridge

This exercise challenges the stability of the pelvis, lower back and core while strengthening the gluteals. There are several variations of this exercise. The basic Bridge starts lying on your back with your knees bent and feet hip-distance apart. Focus on recruiting your gluteals throughout the exercise, not your hamstrings. This will take practice and concentration. Inhale to prepare, and exhale to lift your hips to a bridge position. (Feel as if there is a line from your shoulders to your knees). Inhale to stay in this position, and exhale as you lift one foot slightly off the floor without shifting or dropping either hip. Inhale to return the foot to the floor, and exhale as you lift the other foot, repeating ten repetitions. Inhale as you lower the foot, and exhale as you lower your hips back to the floor.

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Bridge With Leg Extension

Take the basic Bridge exercise and gradually lift the leg higher off the floor. Eventually take the exercise to the full Bridge, where the lifted leg is extended to the ceiling, then lowered parallel to the supporting leg, and lifted back to the ceiling and finally it is returned to the floor. Focus on keeping your hips lifted and level. Try not to rotate or drop the supporting hip. Start with the basic Bridge first, and then progress to the full leg extension as your glutes get stronger.

Concentrate on feeling your glutes throughout each exercise, without letting the hamstrings do all of the work. The glutes are easy to miss during your workout, since the hamstrings and lower back may want to take over. These simple exercises will help strengthen your glutes and help you stabilize during your golf swing. Next time you head to the gym, don’t forget about your glutes.

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Bird Dog

Start on all fours. Shoulders should be directly over your hands, with hips directly above your knees. Engage your abdominals to keep your back and pelvis in a neutral position throughout the exercise. Inhale to prepare. Exhale as you extend your right hip, reaching your foot to the ceiling, keeping your knee bent. Inhale to return, and repeat 10-15 repetitions on each side. Intensify this exercise by wrapping a band around your foot and holding the other end with your hands on the floor. Repeat the exercise with this added resistance.

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Clam Shells

Start lying on your side with your knees bent in front of the hips, with feet stacked. Inhale to prepare while keeping your feet touching, and exhale as you open your top knee as far as possible. Inhale as you bring your legs back together, and repeat. To intensify this exercise, wrap a resistance band around your thighs. This exercise specifically targets the glute medius, and is great for golfers who tend to sway or slide.

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Kelley Ranaudo is a GFM Advisory Team Member and co-founder of Pilates Digest. She has a Masters Degree in Exercise Science and is a Certified Pilates Instructor and Owner of The Fitness Studio of Orlando and a Level 1 Certified TPI Instructor.

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Watch: Full replays of The Open coverage

By Golf Channel DigitalJuly 21, 2018, 12:20 pm

NBC Sports and Golf Channel are showcasing nearly 50 hours of live coverage of the 147th Open. Missed anything? Well, you can catch up right here. Click on the links below for replays from Carnoustie, broken down into daily segments:

Saturday, Day 3 (Times ET)

4:30-7AM (Watch): Sunny skies and birdies were on the menu early in Round 3, as Justin Rose made his way around Carnoustie in 64 strokes. Click here or on the image below to watch.


Friday, Day 2 (Times ET)

8:20AM-3PM (Watch): As the skies cleared on Friday afternoon, defending champion Jordan Spieth made a run to try and regain the claret jug. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Jordan Spieth, Justin Rose and Kiradech Aphibarnrat.

1:30-8:20AM (Watch): On a rainy Friday morning at Carnoustie, Rory McIlroy shot 69 to reach 4 under, while Zach Johnson fired a 67 for the early lead. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Brooks Koepka, Ian Poulter and Cameron Smith.


Thursday, Day 1 (Times ET)

Noon-4PM (Watch): Tiger Woods was up and down in the afternoon, as winds picked up a little and no one could catch Kevin Kisner. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Woods, Russell Knox and Hideki Matsuyama.

1:30-8:25AM (Watch): Defending champion Jordan Spieth got off to a good start, while Kevin Kisner (66) set the early pace. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Rickie Fowler, Jon Rahm and Chris Wood.

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Tiger Tracker: 147th Open Championship

By Tiger TrackerJuly 21, 2018, 12:15 pm

Tiger Woods, in search of his 15th career major championship title, started the weekend six off the lead at Carnoustie. We're tracking him in Round 3 of The Open.


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How to watch The Open on TV and online

By Golf Channel DigitalJuly 21, 2018, 8:30 am

You want to watch the 147th Open? Here’s how you can do it.

Golf Channel and NBC Sports will be televising 182 hours of overall programming from the men's third major of the year at Carnoustie

In addition to the traditional coverage, the two networks will showcase three live alternate feeds: marquee groups, featured holes (our new 3-hole channel) and spotlight action. You can also watch replays of full-day coverage, Thursday-Sunday, in the Golf Channel app, NBC Sports apps, and on GolfChannel.com.  

Here’s the weekly TV schedule, with live stream links in parentheses. You can view all the action on the Golf Channel mobile, as well. Alternate coverage is noted in italics:

(All times Eastern; GC=Golf Channel; NBC=NBC Sports; GC.com=GolfChannel.com or check the GLE app)

Monday, July 16

GC: 7-9AM: Morning Drive (stream.golfchannel.com)

GC: 9-11AM: Live From The Open (www.golfchannel.com/livefromstream)

GC: 7-9PM: Live From The Open (www.golfchannel.com/livefromstream)


Tuesday, July 17

GC: 6AM-2PM: Live From The Open (www.golfchannel.com/livefromstream)


Wednesday, July 18

GC: 6AM-2PM: Live From The Open (www.golfchannel.com/livefromstream)


Thursday, July 19

GC: Midnight-1:30AM: Midnight Drive (stream.golfchannel.com)

GC: Day 1: The Open, live coverage: 1:30AM-4PM (www.golfchannel.com/theopen)

GC.com: Day 1: The Open, Spotlight: 1:30AM-4PM (www.golfchannel.com/spotlight)

GC.com: Day 1: The Open, Marquee Groups: 4AM-3PM (www.golfchannel.com/marqueegroup)

GC.com: Day 1: The Open, 3-Hole Channel: 4AM-3PM (www.golfchannel.com/3holechannel)

GC: Live From The Open: 4-5PM (www.golfchannel.com/livefromstream)


Friday, July 20

GC: Day 2: The Open, live coverage: 1:30AM-4PM (www.golfchannel.com/theopen)

GC.com: Day 2: The Open, Spotlight: 1:30AM-4PM (www.golfchannel.com/spotlight)

GC.com: Day 2: The Open, Marquee Groups: 4AM-3PM (www.golfchannel.com/marqueegroup)

GC.com: Day 2: The Open, 3-Hole Channel: 4AM-3PM (www.golfchannel.com/3holechannel)

GC: Live From The Open: 4-5PM (www.golfchannel.com/livefromstream)


Saturday, July 21

GC: Day 3: The Open, live coverage: 4:30-7AM (www.golfchannel.com/theopen)

NBC: Rd. 3: The Open, live coverage: 7AM-3PM (www.golfchannel.com/theopen)

GC.com: Day 3: The Open, Spotlight: 4:30AM-3PM (www.golfchannel.com/spotlight)

GC.com: Day 3: The Open, Marquee Groups: 5AM-3PM (www.golfchannel.com/marqueegroup)

GC.com: Day 3: The Open, 3-Hole Channel: 5AM-3PM (www.golfchannel.com/3holechannel)

GC: Live From The Open: 3-4PM (www.golfchannel.com/livefromstream)


Sunday, July 22

GC: Day 4: The Open, live coverage: 4:30-7AM (www.golfchannel.com/theopen)

NBC: Rd. 4: The Open, live coverage: 7AM-2:30PM (www.golfchannel.com/theopen)

GC.com: Day 4: The Open, Spotlight: 4:30AM-2:30PM (www.golfchannel.com/spotlight)

GC.com: Day 4: The Open, Marquee Groups: 5AM-2PM (www.golfchannel.com/marqueegroup)

GC.com: Day 4: The Open, 3-Hole Channel: 5AM-2PM (www.golfchannel.com/3holechannel)

GC: Live From The Open: 2:30-4PM (www.golfchannel.com/livefromstream)

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Storms halt Barbasol before Lincicome tees off

By Associated PressJuly 20, 2018, 11:29 pm

NICHOLASVILLE, Ky. - Brittany Lincicome will have to wait until the weekend to resume her bid to make the cut in a PGA Tour event.

Overnight storms delayed the start of the second round Friday in the Barbasol Championship, and an afternoon thunderstorm suspended competition for good. The round will resume Saturday morning with much of the field still to play.

The second stoppage at Champions Trace at Keene Trace Golf Club came 20 minutes before Lincicome's scheduled tee time.

Lincicome was near the bottom of the field after opening with a 6-over 78 on Thursday. The first LPGA player since Michelle Wie in 2008 to start a PGA Tour event, she needs a huge rebound to join Babe Zaharias (1945) as the only female players to make the cut.

Troy Merritt had the clubhouse lead at 15 under, following an opening 62 with a 67.