Eight Minutes a Day to a Better Swing - Address

By Katherine RobertsMarch 26, 2004, 5:00 pm
So often I hear from clients who say they want to get into shape to play better golf and to develop greater overall health. The problem is time! We are so stressed with a multi-tasking lifestyle that sometimes what we need the most takes a back seat to other people's demands on us.
For the next eight weeks put yourself first for eight minutes a day. The one constant in my life is the two hours everyday I devote to exercise (and my dogs!). My commitment is not negotiable and I often schedule my appointments around my yoga fitness time. I am sensitive to the time limitations we all face. So, all you need over next eight weeks is eight minutes a day.
Eight phases of the swing in eight minutes a day
Each week will target specific phases of the swing and the areas of the body necessary to successfully execute the swing. The biomechanical information on the eight positions of the swing can fill a library but I have modified them for our purposes. In my upcoming book I explain the biomechanics in more detail. Although I am an avid golfer (if the truth be known I am a fanatical golfer) and an expert in the biomechanics of the swing, I am not a teacher of the golf swing. Please see your PGA teaching professional for specific questions regarding your swing mechanics.
Eight positions of the swing:
  • Address

  • Takeaway

  • Top of the Backswing

  • Downswing

  • Impact

  • Finish

  • Putting Stance

    Week One - Address

    The definition of address is 'the position of your body just prior to initiating the golf swing.' At address the muscle activity is as follows:
    • Arms are relaxed but the forearms, hands and wrists are activated.

    • Core abdominals and back muscles are activated to stabilize the body

    • Lower body muscles such as quads, adductors (inner thighs) hamstrings and calves are active.
    Now let's get started on the exercises that will improve your address position...
    Crescent Lunges with upper back strengthener:

    Yoga for Golfers - Crescent Lunge

    Step the right foot forward, keeping the left heel off the floor. Inhale; raise the arms above the head, stretching from the waist, drawing the navel inward towards the spine. Exhale bending the right knee, bringing the elbows to a 90 degree angle. Focus on squeezing the shoulder blades together as you activate the muscles of the upper and middle back. Repeat this pose five times and switch sides. Note: Focus on keeping the core of the body engaged, do not allow the lower back to arch.
    Hands, Wrist and Forearms:

    Yoga for Golfers - Hands, Wrists & ForearmsYoga for Golfers - Hands, Wrists & Forearms

    PAR Level: Placing the hands directly under the shoulders spread the fingers as wide as possible. Try placing a golf ball between each fingerokay, it sounds weird but give it a try. Press the base of the forefinger into the floor and activate the muscles of the forearms. Focus on lifting out of the wrists, not sinking into the wrists. Hold for a slow count of ten. Now release and turn the hands in the other direction with back of the hand facing the floor. Be gentle and do not put your full weight on your hands. Hold for a count of five.
    PAR Level: Squeeze your hands into as tight a fist as possible, hold for ten seconds, then spread your fingers as wide as possible for ten seconds. Repeat seven times. This is a great exercise if you sit at a computer all day.
    Core Abdominal / Back Strengthener sequence:

    Yoga for Golfers - Core AbdominalYoga for Golfers - Core Abdominal

    On all fours, inhale, draw the navel inward pressing the spine towards the sky. Exhale, pressing the buttocks to the heels.
    Yoga for Golfers - Back StrengthYoga for Golfers - Back Strength

    Inhale bringing the body to a plank position on the knees, exhale and lower the body to the floor.
    Yoga for Golfers - Back Strength

    Inhale, bring the inner thighs together, engage the buttocks and lift the chest off the floor. Repeat three to five times.
    Hands to Foot pose with strap:

    Yoga for Golfers - Hands to Foot pose with strap

    PAR Level: This pose works the hamstrings, inner thighs and low back. Extend the left leg placing the strap around the left foot. Place the right foot to the left inner thigh. Be sure the hips are facing the extended leg. Fold forward over the extended leg and hold for a count of thirty. Switch sides. Remember to breathe!
    BIRDIE Level: Remove the strap and reach for the shin or foot.
    Feel free to print out the next eight weeks of content so you will develop a program specific to the eight positions. In my next series of DVDs I offer a longer sequence of exercise for the address position.
    I recommend you do these exercises a minimum of three days a week with five days a week being the optimal. Finding eight minutes a day to work on your body for the season will reap big rewards, on and off the golf course.
    Related Links:
  • Katherine Roberts Article Archive
  • Health & Fitness Main Page
    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at info@yogaforgolfers.com.
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    Lincicome grouped with two rookies in Barbasol

    By Golf Channel DigitalJuly 17, 2018, 9:54 pm

    Brittany Lincicome will tee it up with a pair of rookies when she makes her first start in a PGA Tour event Thursday at the Barbasol Championship at Keene Trace Golf Club in Nicholasville, Ky.

    Lincicome, an eight-time LPGA winner, is scheduled to go off the 10th tee at 9:59 a.m. ET in the first round with Sam Ryder, 28, and Conrad Shindler, 29. They’re off the first tee Friday at 2:59 p.m. ET

    Lincicome will become just the sixth woman to play in a PGA Tour event, joining Babe Zaharias, Shirley Spork, Annika Sorenstam, Suzy Whaley and Michelle Wie.

    “The first three or four holes, I’ll be a nervous wreck, for sure,” Linicome said.



    Getty Images

    Lincicome thrilled by reception from male pros

    By Randall MellJuly 17, 2018, 8:31 pm

    Brittany Lincicome wondered how PGA Tour pros would greet her when she arrived to play the Barbasol Championship this week.

    She wondered if there would be resentment.

    She also wondered how fans at Keene Trace Golf Club in Nicholasville, Ky., would receive her, and if a social media mob would take up pitchforks.

    “I can’t stop smiling,” Lincicome said Tuesday after her first practice round upon arriving. “Everyone has been coming up to me and wishing me luck. That means a lot.”

    PGA Tour pro Martin Piller, husband of LPGA pro Gerina Piller, welcomed her immediately.

    Other pros sought her out on the practice putting green.

    She said she was also welcomed joining pros at a table in player dining.

    Fans have been stopping her for autographs.

    “It has been an awesome reception,” said Dewald Gouws, her husband, a former long-drive competitor. “I think it’s put her much more at ease, seeing the reception she is getting. There’s a lot of mutual respect.”

    Lincicome, 32, wasn’t sure if she would be playing a practice round alone Tuesday morning, but when she made her way to the first tee, Domenico Geminiani was there, just about to go off.

    He waved Lincicome over.

    “He said, `Hey, Brittany, do you want to join me?’” Gouws said. “Come to find out, Dom’s a pretty cool guy.”

    Geminiani made it into the field as a Monday qualifier.

    “The two of us were both trying to figure things out together,” Lincicome said.

    Keene Trace will play to 7,328 yards on the scorecard. That’s more than 800 yards longer than Highland Meadows, where Lincicome finished second at the LPGA’s Marathon Classic last weekend. Keene Trace was playing even longer than its listed yardage Tuesday, with recent rains softening it.

    Nicknamed “Bam Bam,” Lincicome is one of the longest hitters in the women’s game. Her 269.5 yard average drive is 10th in the LPGA ranks. It would likely be dead last on the PGA Tour, where Brian Stuard (278.2) is the last player on the stats list at No. 201.

    “I think if I keep it in the fairway, I’ll be all right,” Lincicome said.

    Lincicome is an eight-time LPGA winner, with two major championships among those titles. She is just the sixth woman to compete in a PGA Tour event, the first in a decade, since Michelle Wie played the Reno-Tahoe Open, the last of her eight starts against the men.

    Lincicome will join Babe Zaharias, Shirley Spork, Annika Sorenstam, Suzy Whaley and Wie in the elite ranks.

    Zaharias, by the way, is the only woman to make a 36-hole cut in PGA Tour history, making it at the 1945 L.A. Open before missing a 54-hole cut on the weekend.

    What are Lincicome’s expectations?

    She would love to make the cut, but . . .

    “Just going to roll with it and see what happens,” she said. “This is once in a lifetime, probably a one-and-done opportunity. I’m just going to enjoy it.”

    Lincicome grew up playing for the boys’ golf team at Seminole High on the west coast of Florida. She won a couple city championships.

    “I always thought it would be cool to compete against the guys on the PGA Tour,” Lincicome said. “I tend to play more with the guys than women at home. I never would have gone out and told my agent, `Let’s go try to play in a PGA Tour event,’ but when Tom Murray called with this opportunity, I was really blown away and excited by it. I never in a million years thought I would have this opportunity.”

    Tom Murray, the president of Perio, the parent company of Barbasol and Pure Silk, invited Lincicome to accept one of the tournament’s sponsor exemptions. Lincicome represents Pure Silk.

    Lincicome said her desire to play a PGA Tour event is all about satisfying her curiosity, wanting to know how she would stack up at this level. She also wants to see if the experience can help take her to the next level in the women’s game.

    As a girl growing up, she played Little League with the boys, instead of softball with the girls. She said playing the boys in golf at Seminole High helped her get where she is today.

    “The guys were better, and it pushed me to want to be better,” Lincicome said. “I think playing with the guys [on the PGA Tour], I will learn something to take to LPGA events, and it will help my game, for sure.”

    Lincicome has been pleased that her fellow LPGA pros are so supportive. LPGA winner Kris Tamulis is flying into Kentucky as moral support. Other LPGA pros may also be coming in to support her.

    The warm fan reception Lincicome is already getting at Keene Trace matters, too.

    “She’s already picked up some new fans this week, and hopefully she will pick up some more,” Gouws said. “I don’t think she’s putting too much expectation on herself. I think she really does just want to have fun.”

    Getty Images

    Stunner: Inbee Park steps aside for Int. Crown

    By Randall MellJuly 17, 2018, 4:00 pm

    There was a big surprise this week when the LPGA announced the finalized lineups for the UL International Crown.

    Rolex world No. 1 Inbee Park won’t be teeing it up for the host South Koreans Oct. 4-7 in Incheon.

    She has withdrawn, saying she wanted another Korean to be able to experience the thrill of representing her country.

    It’s a stunner given the importance the LPGA has placed on taking the UL International Crown to South Korea and its golf-crazy allegiance to the women’s game in the Crown’s first staging outside the United States.

    Two-time major champion In Gee Chun will replace Park.

    "It was my pleasure and honor to participate in the first UL International Crown in 2014 and at the 2016 Olympics, and I cannot describe in one word how amazing the atmosphere was to compete as a representative of my country,” Park said. “There are so many gifted and talented players in Korea, and I thought it would be great if one of the other players was given the chance to experience the 2018 UL International Crown.”

    Chun, another immensely popular player in South Korea, was the third alternate, so to speak, with the world rankings used to field teams. Hye Jin Choi and Jin Young Ko were higher ranked than Chun but passed because of commitments made to competing in a Korean LPGA major that week. The other South Koreans who previously qualified are So Yeon Ryu, Sung Hyun Park and I.K. Kim.

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    Na: I can admit, 'I went through the yips'

    By Rex HoggardJuly 17, 2018, 3:35 pm

    CARNOUSTIE, Scotland – Following his victory two weeks ago at A Military Tribute at the Greenbrier, Kevin Na said his second triumph on the PGA Tour was the most rewarding of his career.

    Although he declined to go into details as to why the victory was so gratifying at The Greenbrier, as he completed his practice round on Tuesday at the Open Championship, Na shed some light on how difficult the last few years have been.

    “I went through the yips. The whole world saw that. I told people, 'I can’t take the club back,'” Na said on Tuesday at Carnoustie. “People talked about it, 'He’s a slow player. Look at his routine.' I was admitting to the yips. I didn’t use the word ‘yip’ at the time. Nobody wants to use that word, but I’m over it now so I can use it. The whole world saw it.”

    Full-field tee times from the 147th Open Championship

    Full coverage of the 147th Open Championship

    Na, who made headlines for his struggles to begin his backswing when he found himself in the lead at the 2012 Players Championship, said he asked other players who had gone through similar bouts with the game’s most dreaded ailment how they were able to get through it.

    “It took time,” he said. “I forced myself a lot. I tried breathing. I tried a trigger. Some guys will have a forward press or the kick of the right knee. That was hard and the crap I got for it was not easy.”

    The payoff, however, has steadily arrived this season. Na said he’d been confident with his game this season following a runner-up showing at the Genesis Open and a fourth-place finish at the Fort Worth Invitational, and he felt he was close to a breakthrough. But being able to finish a tournament like he did at The Greenbrier, where he won by five strokes, was particularly rewarding.

    “All good now,” he smiled. “I knew I was good enough to win again, but until you do it sometimes you question yourself. It’s just the honest truth.”