Build A Better Game From The Head To Toe Week Two

By Katherine RobertsMay 31, 2007, 4:00 pm
According to some of golfs greatest teachers such as Jim Flick and Hank Haney, speed and power are generated from action in the hands, wrists and forearms. My good friend and client, Sean (The Beast) Fister, International Long Drive champion, describes the importance of the power he generates from cocking and un-cocking his wrists, similar to the action created when skipping rocks over water. In addition to generating distance, strength in the hands, wrists and forearms give you the power required to blast the ball out of deep rough or heavy sand.
 
Considering your hands are the only connection to the club it is not surprising that injuries to the hands and wrists rank number three. The following exercises will stretch and strengthen the hands and wrists, reducing the risk of injury.
 
For this series of exercises you need the Golf Gym Squeasy ball. The ball is a FREE offer from Golf Gym! Simply go to www.GolfGym.com and order your FREE Squeasy.
 
Lets get started!
 
Flexibility in the wrists and fingers:
 
Begin in all fours with the hands placed directly under the shoulders. Spread the fingers as wide as possible, pressing your fore fingers into the floor. Hold for five deep breaths; flip the hands over with the back of the hands on the floor, palms facing you, fingers pointed towards your knees. Hold for five more breaths.
 
Hand and wrist strengthening sequence with the Squeasy ball:
 
Exercise #1:
Move the Squeasy to the palm of your hand. Squeeze the Squeasy with all the fingers as tightly as you can. As with all the exercises, hold for the count of 2 and release.
 

 
Exercise #2:
Holding the Squeasy in your extended fingers, squeeze only the finger tips into the Squeasy. Conditioning even these small muscles will make a big difference.
 

 
Exercise #3:
With the Squeasy in your palm, squeeze with the last three fingers on your hand (pinky, fourth and middle). Extend your index finger and thumb completely, isolating the three fingers. After a while, you wont even have to think about how you should be gripping the club, you will just 'feel' it.
 

 
Exercise #4:
Holding the Squeasy in your palm, slowly articulate the fingers, beginning with the pinky and moving to the forefinger. Repeat in the opposite direction.
 

 
Exercise #5:
This is a very effective isometric strengthening exercise for the chest, forearms, hands and wrists. Place the Squeasy between the hands, fingers spread wide and facing your chin. Lower your shoulders and elbows. Press the hands together. Maintain the pressure in the hands and roll the fingers away from you as you extend your arms. Hold for five breaths in each position.
 

 
Video tip: This fitness tip is called the 30 second drill, designed to increase strength in the forearms.
 
Next week we tackle the shoulders and upper back.
 
See you 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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    Weather extends Barbasol to Monday finish

    By Associated PressJuly 23, 2018, 12:25 am

    NICHOLASVILLE, Ky. - A thunderstorm has suspended the fourth round of the PGA Tour's Barbasol Championship until Monday morning.

    Sunday's third stoppage of play at Champions Trace at Keene Trace Golf Club came with the four leaders - Hunter Mahan, Robert Streb, Tom Lovelady and Troy Merritt at 18 under par - and four other contenders waiting to begin the round.

    The tournament will resume at 7:30 a.m. on Monday. Lightning caused one delay, and play was stopped earlier in the afternoon to clear water that accumulated on the course following a morning of steady and sometimes-heavy rain.

    Inclement weather has plagued the tournament throughout the weekend. The second round was completed Saturday morning after being suspended by thunderstorms late Friday afternoon.

    The resumption will mark the PGA Tour's second Monday finish this season. Jason Day won the Farmers Insurance Open in January after darkness delayed the sixth playoff hole, and he needed just 13 minutes to claim the victory.

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    Watch: Spectator films as Woods' shot hits him

    By Will GrayJuly 23, 2018, 12:07 am

    It was a collision watched by millions of fans on television, and one that came at a pivotal juncture as Tiger Woods sought to win The Open. It also gave Colin Hauck the story of a lifetime.

    Hauck was among dozens of fans situated along the left side of the 11th hole during the final round at Carnoustie as the pairing of Woods and Francesco Molinari hit their approach shots. After 10 holes of nearly flawless golf, Woods missed the fairway off the tee and then pulled his iron well left of the target.

    The ball made square contact with Hauck, who hours later tweeted a video showing the entire sequence - even as he continued to record after Woods' shot sent him tumbling to the ground:

    The bounce initially appeared fortuitous for Woods, as his ball bounded away from thicker rough and back toward the green. But an ambitious flop shot came up short, and he eventually made a double bogey to go from leading by a shot to trailing by one. He ultimately shot an even-par 71, tying for sixth two shots behind Molinari.

    For his efforts as a human shield, Hauck received a signed glove and a handshake from Woods - not to mention a firsthand video account that will be sure to spark plenty of conversations in the coming years.

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    Molinari retirement plan: coffee, books and Twitter

    By Will GrayJuly 22, 2018, 9:35 pm

    After breaking through for his first career major, Francesco Molinari now has a five-year exemption on the PGA Tour, a 10-year exemption in Europe and has solidified his standing as one of the best players in the world.

    But not too long ago, the 35-year-old Italian was apparently thinking about life after golf.

    Shortly after Molinari rolled in a final birdie putt to close out a two-shot victory at The Open, fellow Tour player Wesley Bryan tweeted a picture of a note that he wrote after the two played together during the third round of the WGC-HSBC Champions in China in October. In it, Bryan shared Molinari's plans to retire as early as 2020 to hang out at cafes and "become a Twitter troll":

    Molinari is active on the social media platform, with more than 5,600 tweets sent out to nearly 150,000 followers since joining in 2010. But after lifting the claret jug at Carnoustie, it appears one of the few downsides of Molinari's victory is that the golf world won't get to see the veteran turn into a caffeinated, well-read troll anytime soon.

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    Molinari had previously avoided Carnoustie on purpose

    By Rex HoggardJuly 22, 2018, 9:17 pm

    CARNOUSTIE, Scotland – Sometimes a course just fits a player’s eye. They can’t really describe why, but more often than not it leads to solid finishes.

    Francesco Molinari’s relationship with Carnoustie isn’t like that.

    The Italian played his first major at Carnoustie, widely considered the toughest of all The Open venues, in 2007, and his first impression hasn’t really changed.

    “There was nothing comforting about it,” he said on Sunday following a final-round 69 that lifted him to a two-stroke victory.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    In fact, following that first exposure to the Angus coast brute, Molinari has tried to avoid Carnoustie, largely skipping the Dunhill Links Championship, one of the European Tour’s marquee events, throughout his career.

    “To be completely honest, it's one of the reasons why I didn't play the Dunhill Links in the last few years, because I got beaten up around here a few times in the past,” he said. “I didn't particularly enjoy that feeling. It's a really tough course. You can try and play smart golf, but some shots, you just have to hit it straight. There's no way around it. You can't really hide.”

    Molinari’s relative dislike for the layout makes his performance this week even more impressive considering he played his last 37 holes bogey-free.

    “To play the weekend bogey-free, it's unthinkable, to be honest. So very proud of today,” he said.