Ladies Tee

By Golf Fitness MagazineOctober 16, 2008, 4:00 pm
As the weather turns colder many avid golfers are faced with the fact that Mother Nature does not allow them to maintain their golf games year round. All of the long hours and hard work at the golf course seems to come to a halt until the ground thaws. The good news is there are many things that a golfer can do during this downtime to keep their games conditioned and sharp.
For women especially, it becomes easy to lose distance and club head speed during these winter months. I dont want to just single out players that live in northern climates, with the shortened day light hours, it is a great idea for those who live in warmer climates to also use this extra time to better condition their bodies. Golf stores carry all sorts of devices to keep your feel alive. With instructional tools such as swing trainers, hitting nets and putting aids, winter can be the most opportune time to take full advantage and fire up your conditioning.
In developing your routine, it is not only important to build muscle and/or strength, keep joints healthy and keep the body flexible, but to also maintain movement patterns conducive to the golf swing. This not only trains muscles that are utilized within the golf swing but also improves your muscle memory. Outside of flexibility issues, many swing faults can be improved through motions that specifically address the problem. It is like teaching or retraining the body through repetitive corrective exercises.
How often should swing specific exercises be performed, and how much of those types of exercises should be incorporated within ones workout routine? I use a percentage formula of golf specific exercises with my clients depending on what part of the season it is. But for the avid golfer looking to maintain positive swing habits, these types of exercises can and should be performed daily. The equipment is minimal and these exercises can be done at home. A medicine ball ranging from 4lb-12lb. and band tubing with handles (either red, blue, orange or black). Weight and resistance depends on the strength of the individual. A golf club also can be used.
The following are some drills that can be easily performed at home or the gym. They will instill proper muscle memory during the off-season and guarantee that once the course is green, your positive swing habits will not have been forgotten and you will start the season where you left off, moving forwards, not backwards.
Standing medicine ball throw
Take a position identical to your golf stance, practice throwing the medicine ball rotationally into a solid wall or to a partner. Do sets of 20 repetitions to each side (yes, left handed also); perform three sets increasing the distance between you and the intended object with each set.

Standing one leg rotation
Practice balancing on one leg at a time with this exercise. Shift your weight to one foot, lifting the other behind you. Place a golf club horizontally across your shoulders. Take your golf stance and rotate back and through the upper body golf rotation. Perform 20 full rotations on each leg. Repeat for three sets.
Theraband downswing
Attach a theraband (some models come with a doorjamb attachment, if not create a knot within the middle) to the upper portion of a door and then close it securing the band. The band should be approximately the height of the top of your golf swing. Take your golf stance and use the resistance of the band to feel the muscles used in the downward portion of the swing. Stop motion at the impact area. When performed in front of a mirror, the aspect of arm and hip motion can be a great visual tool that will also become ingrained within the body.

Andrea Dodatto is an A.C.E. Certified,C.H.E.K. Golf Biomechanic, and Golf Pilates Specialist. She has been featured on ESPN and the Golf Channel and is a personal trainer to many PGA, LPGA and Futures Tour players and is a GFM Advisory Team Member. To learn more about Andrea, log onto the Golf Fitness Magazine website.
EDITORS NOTE: Golf Fitness Magazine is the only national consumer publication dedicated to golf-specific fitness, mental focus, and improving ability, performance and health among all golfers. Our priority is to maximize your potential, lower your scores, reduce your risk of injury, and extend your golfing years. Each issue has departments dedicated to men, women, seniors, and juniors along with tips, advice and simple exercise routines from GFMs team of experts. If you want to improve your golf game, and hit the ball farther, click here for special offers on a subscription so you can have all this and more in-depth advice delivered right to you! Get cutting edge fitness & mental tips sent to your inbox each month with our FREE golf performance eNewsletter, Shape Your Game. To contact our Senior Editor, Publisher or Online Editor with questions or comments, please visit our web site for more information.
Getty Images

OB tee shot, bunker trouble dooms Rahm to MC

By Ryan LavnerJuly 20, 2018, 7:24 pm

CARNOUSTIE, Scotland – The key to surviving Carnoustie is avoiding the bunkers.

Jon Rahm found three bunkers to close out the front nine Friday, the start of a triple bogey-double-bogey run that led to a second-round 78 and missed cut at The Open.

“All of them were as bad a lie as they could have been,” he said. “Besides that, things didn’t happen. I can’t give an explanation, really. I don’t know.”

Rahm’s troubles started on the seventh hole, a par 4 with a steady left-to-right wind. Out of bounds loomed left, and Rahm, who primarily plays a cut shot, hadn’t missed left all week. This time, his ball didn’t curve, and the OB tee shot led to a triple.

“Whenever I start missing shots to the left,” he said, “it’s really hard for me to play.”  

After a career-best fourth-place finish at the Masters, Rahm has now missed the cut in consecutive majors.

“Right now I’m not in any mental state to think about what happened, to be honest,” he said.

Getty Images

Three of world's top 5 MC; not 60-year-old Langer

By Mercer BaggsJuly 20, 2018, 7:04 pm

CARNOUSTIE, Scotland – Three of the top five players in the world missed the cut at The Open.

Bernhard Langer did not.

The 60-year-old, who is in the field via his victory in last year’s Senior Open Championship, shot even-par 71 on Friday. At 2 over through 36 holes, he safely made it under the plus-3 cut line.

"You know, I've played the Masters [this year], made the cut. I'm here and made the cut. I think it is an accomplishment," he said. "There's a lot of great players in the field, and I've beaten a lot of very good players that are a lot younger than me."

Langer had three birdies and three bogeys in the second round and said afterwards that he was “fighting myself” with his swing. He’s spent the last few days on the phone with his swing coach, Willy Hoffman, trying to find some comfort.

Full-field scores from the 147th Open Championship

Full coverage of the 147th Open Championship

Despite his score, and his made cut, Langer the perfectionist wasn’t satisfied with the way he went about achieving his results.

"I wasn't happy with my ball-striking. My putting was good, but I was unlucky. I had like four lip-outs, no lip-ins. That part was good. But the ball-striking, I wasn't really comfortable with my swing," he said. "Just, it's always tough trying stuff in the middle of a round."

Langer, a two-time Masters champion, has never won The Open. He does, however, have six top-3 finishes in 30 prior starts.

As for finishing higher than some of the top-ranked players in the world, the World Golf Hall of Famer is taking it in stride.

"I'm not going to look and say, 'Oh, I beat Justin Rose or beat whatever.' But it just shows it's not easy. When some of the top 10 or top 20 in the world don't make the cut, it just shows that the setup is not easy," Langer said. "So I got the better half of the draw maybe, too, right? It wasn't much fun playing in the rain, I guess, this morning for five hours. I had to practice in the rain, but I think once I teed off, we never used umbrellas. So that was a blessing."

Getty Images

Kisner doubles 18, defends not laying up

By Rex HoggardJuly 20, 2018, 6:42 pm

CARNOUSTIE, Scotland – It was only fitting that Jean Van de Velde was there working as an on-course reporter on Friday as Kevin Kisner struggled his way up Carnoustie’s 18th fairway.

Rolling along with a two-stroke lead, Kisner’s 8-iron approach shot from an awkward lie in the rough from 160 yards squirted right and bounced into Barry Burn, the winding creek where Van de Velde’s title chances at the 1999 Open Championship began to erode.

Unlike Van de Velde, who made a triple bogey-7 and lost The Open in a playoff, Kisner’s double bogey only cost him the solo lead and he still has 36 holes to make his closing miscue a distant memory. That’s probably why the 34-year-old seemed at ease with his plight.

Full-field scores from the 147th Open Championship

Full coverage of the 147th Open Championship

“It just came out like a high flop shot to the right. It was weird. I don't know if it caught something or what happened,” said Kisner, who was tied with Zach Johnson and Zander Lombard at 6 under par. “You never know out of that grass. It was in a different grass than usual. It was wet, green grass instead of the brown grass. So I hadn't really played from that too much.”

Like most in this week’s field Kisner also understands that rounds on what is widely considered the most difficult major championship venue can quickly unravel even with the most innocent of mistakes.

“To play 35 holes without a double I thought was pretty good,” he said. “I've kept the ball in play, done everything I wanted to do all the way up into that hole. Just one of those things that came out completely different than we expected. I'll live with that more than chipping out and laying up from 20 feet.”

Getty Images

Wind, not rain more a weekend factor at Open

By Mercer BaggsJuly 20, 2018, 6:39 pm

CARNOUSTIE, Scotland – After a half-day of rain in Round 2 of the 147th Open Championship, the weekend offers a much drier forecast.

Saturday at Carnoustie is projected to be mostly cloudy with a high of 62 degrees and only a 20 percent chance of rain.

Full-field scores from the 147th Open Championship

Full coverage of the 147th Open Championship

Sunday calls for much warmer conditions, with temperatures rising upwards of 73 degrees under mostly cloudy skies.

Wind might be the only element the players have to factor in over the final 36 holes. While the winds will be relatively calm on Saturday, expected around 10-15 mph, they could increase to 25 mph in the final round.