Building a Better Game From Head to Toe Week Six

By Katherine RobertsJune 27, 2007, 4:00 pm
In the golf swing the gluts and hips support a solid foundation for stability in the lower body as well as the source for power and distance in your swing. Strength and flexibility in the hips supports the loading and acceleration phase of the golf swing. The ability to access power from your gluts is a direct correlation of proper flexibility in the hip flexors, quadriceps, psoas and glut muscles.
 
In addition, low back discomfort originates from shortened hip flexors and tight hamstrings (more on hamstrings next week). Another common problem effecting effective hip function is when a golfer over trains his or her abdominals without the balance of erector spine strengthening muscles. Although it is important to build a strong core (see last weeks article) the balance of the front and back body is critical.
 
In one of our yoga poses this week I ask you to move deeper, body and mind. The bound angle pose against the wall offers you a place to allow gravity to move you deeper into the pose. I ask you to relax and breathe into the stretch vs. using your muscular strength to push harder. My own experiences, in addition to the athletes I work with, prove the benefits of this style of static stretching.
 
Quads / Gluts / Hip Flexors / Psoas poses:
 
Golf benefit: Stretching the hip flexors enables greater extension in the swing and allows the gluts to engage, generating more power, club head speed and distance in your swing.
 
Health benefit: Decreases the onset of low back pain caused by spinal compression from the golf swing, sitting for extended periods of time or riding in the golf cart.
 
Here we go!
 
PAR Level:
Articulating hip lifts:
Bend your left knee placing your left foot on the floor. Extend your right leg, arms parallel to your body. Inhale, as you prepare for the exercise, exhale as you lift your left hip off the floor. TIP: Focus on your left glut as you lift the hip off the floor. Imagine the left hip is lifting towards the ceiling. Repeat ten times and switch sides.
 

 
PAR Level:
Dynamic pigeon pose with the balance ball:
Place the left ankle over right knee. Inhale and pull the ball towards you focusing on the stretch in the right glut. Hold for one breath and repeat ten times. Switch sides.
 

 
Bound angle pose at the wall:
Preparation: place your spine against the wall, roll the shoulder back and zip up the lower abdominals. Pull the navel towards your spine and lift the ribcage off the waist.
 
PAR Level:
Soles of the feet are positioned away from the groin.
 

 
BIRDIE / EAGLE Levels:
Pull the feet closer to the groin.
 

 
Hold for one to three minutes.
 
Adductor / abductor window washer stretch:
 
In the supine position, knees bent, place your feet wider than your yoga mat. Inhale and allow your knees to fall to the left. Exhale as you bring your legs back to the starting position. Repeat ten times in each direction and now place your left foot on top of your right knee and hold for five deep breaths. Switch sides again.
 

 
Crescent lunge pose with club:
This pose strengthens the gluts, quads and hamstrings.
 

 
Place the right foot forward, left foot back and lift high onto you left toes. Inhale as you bring you right quad parallel to the floor. Inhale as you lower your quad towards the floor, exhale as you bring you right leg to the starting position. Repeat ten times and switch sides. TIP: Pull your navel towards your spine, maintaining an upright upper body posture.
 

Related Links:
  • Katherine Roberts Article Archive
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    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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    Hammer in position (again) to co-medal at U.S. Am

    By Ryan LavnerAugust 14, 2018, 10:37 pm

    PEBBLE BEACH, Calif. – Cole Hammer is in position to go for a rare sweep in this summer’s biggest events.

    Two weeks ago, Hammer, an incoming freshman at Texas, was the co-medalist at the Western Amateur and went on to take the match-play portion, as well.

    Here at the U.S. Amateur, Hammer shot rounds of 69-68 and was once again in position to earn co-medalist honors. At 6-under 137, he was tied with 19-year-old Daniel Hillier of New Zealand.

    “It would mean a lot, especially after being medalist at the Western Am,” Hammer said afterward. “It’s pretty special.”

    No stroke-play medalist has prevailed in the 64-man match-play bracket since Ryan Moore in 2004. Before that, Tiger Woods (1996) was the most recent medalist champion.  


    Match scoring from U.S. Amateur

    U.S. Amateur: Articles, photos and videos


    On the strength of his Western Am title, Hammer, 18, has soared to No. 18 in the World Amateur Golf Ranking. He credited his work with swing coach Cameron McCormick and mental coach Bob Rotella.

    “Just really started controlling my iron shots really well,” said Hammer, who has worked with McCormick since 2015, when he qualified for the U.S. Open at Chambers Bay as a 15-year-old.

    “Distance control with my wedges and all my iron shots, playing different shots, has become really a strength in my game. I’ve really turned the putter on this year, and I’m seeing the lines and matching the line with the speed really well. I think that’s been the key to my summer.”

    A two-time New Zealand Amateur champion, Hillier is ranked 27th in the world. He said that, entering the tournament, he would have been pleased just to make it to match play.

    “But to come out on top, it’s amazing,” Hillier said. “Cole is a really good golfer and has been playing well lately. So, yeah, I’m in good company.”

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    Faldo: Woods told fellow Masters champ 'I'm done' in '17

    By Will GrayAugust 14, 2018, 7:42 pm

    Fresh off his runner-up finish at the PGA Championship, it's easy to get caught up in the recent success and ebullient optimism surrounding Tiger Woods. But it was not that long ago that Woods even hitting another competitive shot was very much in doubt.

    Six-time major champ Sir Nick Faldo shed light on those darker times during a recent appearance on the Dan Patrick Show when he relayed a story from the 2017 Masters champions' dinner. The annual meal is one of golf's most exclusive fraternities, as only the chairman of Augusta National Golf Club is allowed to dine with the men who have each donned a green jacket.

    Last spring Woods had not yet undergone spinal fusion surgery, and Faldo explained that Woods at one point turned to an unnamed Masters champ and grimly assessed his future playing chances.


    Wyndham Championship: Articles, photos and videos


    "I know he whispered to another Masters champion, two Masters dinners ago, 'I'm done. I won't play golf again,'" Faldo said. "He said, 'I'm done. I'm done, my back is done.' He was in agony. He was in pain. His leg, the pain down his legs, there was nothing enjoyable. He couldn't move. If you watched footage of him, he couldn't even get in and out of the golf cart at the (2016) Ryder Cup when he was a vice captain."

    But Woods opted for fusion surgery a few weeks later, and after a lengthy rehab process he returned to competition in December. His 2018 campaign has been nothing short of remarkable, with a pair of runner-up finishes to go along with a T-6 result at The Open when he held the outright lead on the back nine on Sunday.

    After apparently even counting himself out, Woods is back up to 26th in the latest world rankings and appears in line to be added as a captain's pick for the Ryder Cup next month.

    "What he's been able to do is unbelievable," Faldo said. "To turn this aruond, to get this spine fusion, it's completely taken away the pain. To have this mobility is absolutely amazing. Great on him, and great for golf."

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    McDowell needs Wyndham result to maintain status

    By Will GrayAugust 14, 2018, 5:56 pm

    For the first time in nearly three years, Graeme McDowell heads into an event with his PGA Tour status hanging in the balance.

    The Ulsterman joined the Tour in 2006, and he has had nearly uninterrupted status since winning the 2010 U.S. Open. But McDowell's two-season exemption for winning the 2015 OHL Classic at Mayakoba only extends through this week, where he will start the Wyndham Championship at No. 143 in the season-long points race.

    McDowell tied for fifth at Sedgefield Country Club in 2016, and he will likely need a similar result to crack the top 125 in the standings and retain his fully exempt status for the 2019 season. While he finished T-10 in Las Vegas in November, that remains his lone top-10 finish of the Tour season. The veteran's best results this year have come in Europe, where he tied for fifth at the Italian Open and finished T-12 at the BMW PGA Championship.


    Wyndham Championship: Articles, photos and videos


    "I'm trying not to put too much pressure on myself. I feel like it's not a do-or-die scenario for me," McDowell told reporters earlier this month at the Barracuda Championship. "I feel if I was 25 years old without a European Tour card to fall back on, it would be a do-or-die scenario. Certainly trying to put the pressure off, if I don't get myself into the top 125 it's not the end of the world for me. I still feel like I can play a great schedule next season."

    By finishing Nos. 126-150 in points after this week, McDowell would retain conditional status that would likely ensure him at least 12-15 starts next season. He would also still have privileges as a past tournament champion.

    But he's not the only winner from the 2015-16 season whose two-year exemption is on the verge of running out. Fabian Gomez (160th), Peter Malnati (164th) and Billy Hurley III (202nd) all need big results in Greensboro to keep their cards, while Shane Lowry, David Lingmerth and Matt Every all earned three-year exemptions for victories in 2015 but currently sit Nos. 139, 140 and 184 in points, respectively.

    Last year four players moved into the top 125 thanks to strong play at Wyndham, with the biggest jump coming from Rory Sabbatini, who went from No. 148 to No. 122 after tying for fourth place.

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    Vogel Monday qualifies for eighth time this season

    By Will GrayAugust 14, 2018, 5:27 pm

    The PGA Tour's regular season ended with another tally for the Monday King.

    While Monday qualifiers are a notoriously difficult puzzle to solve, with dozens of decorated professionals vying for no more than four spots in a given tournament field, T.J. Vogel has turned them into his personal playground this season. That trend continued this week when he earned a spot into the season-ending Wyndham Championship, shooting a 5-under 66 and surviving a 4-for-3 playoff for the final spots.

    It marks Vogel's eighth successful Monday qualification this season, extending the unofficial record he set when he earned start No. 7 last month at The Greenbrier. Patrick Reed earned the nickname "Mr. Monday" when he successfully qualified six different times during the 2012 season before securing full-time status.

    There have been 24 different Monday qualifiers throughout the season, with Vogel impressively turning 19 qualifier starts into eight tournament appearances.

    Vogel started the year with only conditional Web.com Tour status, and explained at the AT&T Byron Nelson in May that he devised his summer schedule based on his belief that it's easier to Monday qualify for a PGA Tour event than a Web.com tournament.


    Wyndham Championship: Articles, photos and videos


    "The courses that the PGA Tour sets the qualifiers up, they're more difficult and sometimes they're not a full field whereas the Web, since there's no pre-qualifier, you have two full fields for six spots each and the courses aren't as tough," Vogel said. "So I feel like if you take a look at the numbers, a lot of the Web qualifiers you have to shoot 8-under."

    Vogel has made three cuts in his previous seven starts this year, topping out with a T-16 finish at the Valspar Championship in March. The 27-year-old also played the weekend at the Nelson and the Wells Fargo Championship, missing the cut at The Greenbrier in addition to the RSM Classic, Honda Classic and FedEx St. Jude Classic.

    While Vogel won't have another Monday qualifier opportunity until October, he has a chance to secure some 2019 status this week in Greensboro. His 51 non-member FedExCup points would currently slot him 205th in the season-long race, 13 points behind Rod Pampling at No. 200. If Vogel earns enough points to reach the equivalent of No. 200 after this week, he'd clinch a spot in the upcoming Web.com Tour Finals where he would have a chance to compete for a full PGA Tour card for the 2018-19 season.