Eight Minutes to a Better Swing - Week 3

By Katherine RobertsMarch 19, 2008, 4:00 pm

Top of the Backswing
 
One of my DVDs is designed to address one lifes biggest challenges ' time! Eight Minutes to a Better Swing provides ten, 8-10 minute sequences of exercises targeting every part of your body. From the hips, back and trunk, to balance and pre-round warm-up, the DVD is intended to give you quick, simple solutions. www.YogaForGolfers.com This week continues our new series based on a sequence of exercises requiring a minimal amount of time. If you have eight to ten minutes, I have the program for you!
 
Last week our program focused on the take away phase of the swing while this week we focus on the top of the backswing, one of the most physically active phases of the swing.
 
The following is an excerpt from Golf Biomechanics section of my book Yoga for Golfers ' A Unique Mind/Body Approach to Golf Fitness.
 
Summary of Backswing Biomechanics
Movement during this phase of the golf swing occurs as a dynamic sequence of events.
Rotation of the head towards the left
Counter rotation at the shoulders, mid-back and lumbar spine towards the right (approximately 90?)
Rotation of the lower extremities (approximately 45?)
The hips experience relative rotation towards the left as compared to the trunk above, allowing the golfer to maintain a stable base.
The knees will maintain a slightly bent position
A weight shift occurs causing the golfer to load the inner part of the right foot between the ball and heel
 
Summary of Muscle Activity
As we have seen the backswing is a complicated sequence of movements that occur as the golfer rotates the trunk and lifts the club with the upper extremities.
The shoulder muscles are active as the club moves away from the ball. The shoulder girdle will remain active, including the rotator cuff, as the golfer lifts the club.
The hand and wrist muscles all work to control the weight of the club as the club is positioned above the head at the top of the backswing.
The oblique abdominals and the erector spinae or spine extensors are working to rotate the trunk.
The right hip internal rotators and left hip external rotators are active.
 
Lets get started!
 

Supine hand to foot pose with strap:
This pose targets the hamstrings, hips and spine, designed to increase your range of motion in the trunk.
 
Begin on your back as you place a strap on the ball of your left foot. Extend the right leg, flexing the right foot towards you. Inhale as you slightly bend your left leg, exhale and straighten the leg. Repeat this dynamic stretch five times. Extend legs, flexing the feet and flexing the quads. Press your navel to your spine, stabilizing your right hip against the floor as you extend the left leg to the left. Focus on the stretch in the hip. Hold for five breaths. Place the strap in the right hand and bring the left leg to the right, allowing the left hip to lift off the floor. Maintain connection between the left shoulder and the floor. Hold for five to ten breaths. Switch sides.
 


 

Extended table pose:
Strengthens the muscles of the back and gluts.
 
Begin on all fours as you pull your navel to your spine, stabilizing your core. Note: Do not allow your back to arch! Extend your right leg back and left arm forward. Lift the leg and arm higher with each exhalation, focusing on the strength in the core, back and gluts. Hold for five to ten breaths and switch sides.
 


 

Revolving side angle pose:
Increases range of motion in the upper back, specifically your shoulder turn while stabilizing the hips.
 
Bring the left leg forward into a ninety degree angle, the knee placed directly over the ankle. Slide the right leg back so you are not placing any pressure on the top of the right knee. Note: if necessary place a towel under your right knee. Place the right elbow on the outside of the left knee. Place the left hand over the right fist. Inhale deeply as you pull your navel towards the spine; exhale as your lift the right shoulder AWAY from the right ear. Note: focus on initiating the stretch from the belly and feel the stretch from the shoulder down to the waist. Hold for five to ten breaths and switch sides.
 

 
Great job!
 
See you on The Turn!
 
Please send me an e-mail with your thoughts at Katherine@YogaForGolfers.com
 
Related Links:

  • Katherine Roberts Article Archive
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  • Health & Fitness Main Page


    Katherine Roberts - Yoga For GolfersEditor'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.
  • Getty Images

    Woods: New putter should help on slower greens

    By Ryan LavnerJuly 17, 2018, 11:35 am

    CARNOUSTIE, Scotland – Tiger Woods’ ice-cold putting showed at least a few signs of heating up earlier this month at The National, where he switched putters and ranked seventh in the field on the greens.

    The mallet-style putter is still in the bag as Woods prepares for The Open, and he’s hoping the heavier model with grooves will prove valuable at Carnoustie.


    Full-field tee times from the 147th Open Championship

    Full coverage of the 147th Open Championship


    “To be honest with you, I’ve struggled on slower greens throughout my entire career,” Woods said Tuesday. “So for me, it’s going to help on these greens, for sure.”

    To combat the slower greens, Woods usually applied a strip of lead tape to his putter. But this heavier model of putter doesn’t need the extra weight, and the grooves on the putter face allow the ball to get rolling faster and hotter.

    “You don’t necessarily have to do that with the grooves,” he said of the lead tape. “When I putted with the Nike putter, I didn’t have to put lead tape on the putter to get a little more weight to it. I could just leave it just the way it was. This is the same type.”  

    For all of the talk about his putting woes this season, Woods still ranks 56th in strokes gained: putting. More crucial this week: He’s 102nd in approach putt performance, which quantifies how well a player lag putts.

    Getty Images

    Woods: Open best chance for long-term major success

    By Ryan LavnerJuly 17, 2018, 11:26 am

    CARNOUSTIE, Scotland – Tiger Woods is more than a decade removed from his last major title, but he said Tuesday that The Open is the major that gives him the best chance for long-term success.

    “I would say yes, because of the fact that you don’t have to be long to play on a links-style golf course,” Woods said during his pre-tournament news conference. “It certainly can be done.”


    Full-field tee times from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Woods pointed to the late-career success for both Greg Norman (2008) and Tom Watson (2009), both of whom challenged for the claret jug deep into their 50s.

    “Distance becomes a moot point on a links-style golf course,” he said.

    That’s certainly not the case, however, at the Masters, where bombers long have thrived, or the U.S. Open, which places a premium on long and straight driving.

    “You get to places like Augusta National, which is just a big ballpark, and the golf course outgrows you, unfortunately,” he said. “But links-style courses, you can roll the ball. I hit a 3-iron that went down there 330. Even if I get a little bit older, I can still chase some wood or long club down there and hit the ball the same distance.”

    Getty Images

    "Vantage Point with Mike Tirico" set to debut Tuesday, July 17 at 9 p.m. ET on Golf Channel

    By Golf Channel Public RelationsJuly 17, 2018, 10:15 am

    Special Hour Complementing the Network’s Week-Long Golf Central Live From The Open News Coverage; Premiere Scheduled to Include Interview with 2014 Open Runner-Up Rickie Fowler On-Site from Carnoustie

    Features Include Tirico and Curtis Strange Re-watching ’99 Open at Carnoustie & Jim “Bones” Mackay Facilitating Exclusive Conversation with Caddies Michael Greller, John Wood Recounting Final Round Pairing at 2017 Open

    To help set the table ahead of The 147TH Open at Carnoustie, Golf Channel will premiere Vantage Point with Mike Tirico on Tuesday, July 17 at 9 p.m. ET. An extension of the network’s week-long Golf Central Live From The Open comprehensive news coverage, Vantage Point will revisit landmark moments in The Open’s history, uncover personal stories relevant to the fabric of the week and feature a roundtable discussion with past “Champion Golfers of the Year” on golf’s original championship.

    “It’s a thrill to be going back to The Open again this year, which is a fitting setting to launch this new opportunity,” said Tirico, NBC Sports host who this week will celebrate his 22nd consecutive year covering The Open. “I love being a part of the Golf Channel team during golf’s biggest weeks, and anticipate contributing to our commitment to great storytelling with Vantage Point.”

    Kicking off the premiere of Vantage Point will be Tirico’s exclusive interview with 2014 Open runner-up and 2015 PLAYERS champion Rickie Fowler on-site from Carnoustie. One of Fowler’s favorite events, he has missed just one cut in eight previous appearances at The Open. Other highlights within the show include:

    • Jim “Bones” Mackay facilitating an exclusive conversation between caddies Michael Greller (Jordan Spieth) and John Wood (Matt Kuchar) recounting the final round pairing at The Open last July.
    • Tirico hosting a roundtable discussion with past “Champion Golfers of the Year”: David Duval, Tom Lehman and Justin Leonard.
    • A recollection of one of the most unforgettable collapses in major championship golf, when Jean van de Velde surrendered a three-shot lead on the 72nd hole in 1999 at The Open. Tirico and Curtis Strange – both on the live tournament broadcast that year for ABC/ESPN – recently re-watched the telecast together for the first time since calling it live.

     

    “This is harder to watch than I thought it was going to be. I’ve never seen anything like

    that in my life. I don’t think we’ll ever see anything like that again.” – Curtis Strange

     

    “I think I got caught up in the whole deal and felt human for the guy.” – Mike Tirico

     

    Vantage Point with Mike Tirico will complement the network’s Golf Central Live From The Open, which will feature nearly 60 hours of comprehensive news coverage from Carnoustie. In total, NBC Sports will dedicate more than 350 hours to showcasing the third men’s major championship of the year, including nearly 50 live hours of the network’s Emmy-nominated tournament coverage – annually the most live hours of coverage from any golf event – spanning from Thursday’s opening tee shot to Sunday’s final putt.

    Getty Images

    How to watch The Open on TV and online

    By Golf Channel DigitalJuly 17, 2018, 8:40 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)