Eight Week Challenge Week 3 - Hips and Hamstrings

By Katherine RobertsAugust 28, 2007, 4:00 pm
Hips and Hamstrings
 
Hips initiate the downswing. They are the pivotal element in the chain reaction. Starting them first and moving them correctly ' this one action practically makes the downswing.
- Ben Hogan
 
This quote says it all according to Ben Hogan, possibly the greatest player and student of the game of all time. Tension in the hip and groin area is often a result of sitting for extended periods of time. This constriction of the hip flexors and psoas muscles causes an internal rotation of the pelvis, pulling against the lumbar spine. In addition, the lack of flexibility in the hip flexors impedes the ability of the gluts to engage, depleting maximum power in the golf swing.
 
Benefits of flexibility in the hips and hamstrings:
Increases power and distance
Supports a solid foundation
Enhances balance
Supports greater extension in the finish position.
Supports a healthy back.
Increases blood flow to the abdomen, pelvis and kidneys.

 
To recap:
I. What you can expect from your eight week challenge:
 
Core conditioning: More stability in your abdominals- Week One
More strength and power from your lower and upper abdominals ' Week Two
 
Lower Body: More flexibility in the hips and hamstrings for more hip turn
More strength in the quads and gluts for more power
 
Upper body: More flexibility in the shoulders and upper back for more rotation
More strength in the shoulders and triceps for more control
 
Balance: Get more grounded, centered, balance helps with weight transference
Progressive balance teaches proprioception
 
The Mind: Learn to quiet your mind and visualize your desired outcome.
Restorative / re-energizing poses reduces fatigue
 
II. What you need:
An eight week commitment and an open mind.
Twenty minutes a day, four days a week.
A yoga mat
A yoga block
A Golf Gym stability ball
 
Here we go!
 
Supported bound angle pose:
Bring your spine against the wall, sitting up as straight as possible. Bring the soles of your feet together and gently press the knees towards the floor. Hold for one minute to three minutes.
Tip: For more intensity place five pound sand bags on your knees and hold this stretch for three minutes.
 

 
Modified, supine pigeon pose with towel:
Bring your right ankle to the outside of your left knee. Wrap your towel around your left hamstring. On your exhalation pull the towel towards you focusing on the stretch in the right hip. Hold for ten deep breaths and switch sides. Repeat as many times as you feel is necessary.
 

 
Bridge pose with block:
Place the yoga block between your knees and lift the hips off the floor. Hold for five deep breaths, relax and repeat three times.
 

 
Supine hand to foot pose with spinal twist:
Place the Golf Gym Power swing trainer, resistance tubing or stretch out strap around your left foot. Extend your right leg and flex both feet towards you. Engage your quads and press your left heel as if you intend to kick out the ceiling. Hold for five to seven breaths.
 
Press your right hip down and extend your left leg to the left. Press your navel towards your spine to help stabilize your right hip. Hold for five to seven breaths.
 

 
Switch hands and place the strap in your right hand. Bring the left leg over to the right, allowing your hip to lift off the floor into the spinal twist. Keep your left shoulder connected to the floor. Hold for five to seven breaths and switch sides.
 

 
Next week we tackle strength in the quads and gluts.
 
See you on The Turn, Monday nights on The Golf Channel!
 
Please e-mail me and let me know how you are progressing. I am here to support you in your new eight week commitment to excellence.
 
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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    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.  


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    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.


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    "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.


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    "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.


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    "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.