Eight Week Challenge Week 5 - Upper body flexibility - COPIED

By Katherine RobertsSeptember 19, 2007, 4:00 pm
Upper body flexibility
 
A golfer who learns to swing hard initially can usually acquire accuracy later, whereas a golfer who gets too accuracy conscious at the outset will rarely be able to make himself hit the ball harder later on.
- Jack Nicklaus
 
I often use this quote from Mr. Nicklaus because it so succinctly highlights the importance of your intention ' on and off the course. What are your goals? What do you want to draw (golf pun intended) into your game? Do you move through life with an imbalance of too power or not enough accuracy?
 
As I travel the world teaching not just fitness for golf but the subtleties of parallels of golf and life. It is often said if you want to find out about someones character, get them out on the golf course. As we conduct ourselves in life is often as we conduct ourselves on the course.
 
We are now beginning the second half of the eight week challenge and it is a time to re-evaluate your intention. Are you on path with you intention for your program? If so stay the course, if not, drop back and punt!
 
This week we move into the upper body flexibility sequence of our series. You will need a Golf Gym balance ball for this session.
 
Golf benefits of week five:
Improves shoulder turn, specifically in the backswing.
Increases club control at address and at the top of the backswing.
Supports better posture at address and throughout the entire swing.

 
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!
 
Chest / pec stretch at the wall:
Step your right foot forward, left leg back and your right hand against the wall slightly below shoulder height. Pull your navel towards your spine and on your exhalation press your right hand into the wall and your chest away from the wall. Focus on the deep stretch in the chest, not your back. Repeat ten times and switch sides.
 

 
Down dog pose with club:
Place hands on the top of the club. Step feet out wider than shoulder width apart and create a 90-degree angle from the body to the legs. Roll shoulders apart, moving the shoulders away from the ears. Hold for five to tem breaths.
Tip: If you are warming up for your round practice this pose dynamically.
 

 
Extended side angle pose:
Bend deeply into your right knee, internally rotating your left leg. Place your right elbow on your right knee and lift out of our right shoulder. Extend your left arm over your head, focusing on the stretch in the left shoulder and intercostals. Hold for ten breaths and switch sides.
 

 
More shoulder turn with the dolphin pose on the ball:
Place your elbows on the ball, body placed parallel to the floor. Pull your navel towards your spine, supporting your lumbar spine. Roll your arms away from your body, focusing on the stretch in the shoulders. Hold for three breaths and roll onto your left elbow, allowing your right arm to lift from the ball. Feel the stretch from the left shoulder to the left hip. Hold for five breaths and switch sides.
 


 
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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    'The Golf Club 2019' adds Elvy to commentary team

    By Nick MentaJuly 19, 2018, 4:45 pm

    “The Golf Club 2019” is adding a new name to its commentary team.

    Broadcaster Luke Elvy will join returning announcer and HB Studios developer John McCarthy for the title's third installment.

    Golf fans will recognize Elvy from his recent work with CBS in addition to his time with Sky Sports, FOX Sports, TNT, PGA Tour Live and PGA Tour Radio.

    A 25-year media veteran from Australia, he now works in the United States and lives with his family in Canada.

    "Ian Baker-Finch was my right-hand man on Australian televison," Elvy told GolfChannel.com in an interview at the Quicken Loans National. "And Finchy said to me, 'What are you doing here? You should be with me in the States.’ He introduced me to a few people over here and that's how the transition has happened over the last five or six years."

    Elvy didn't have any prior relationship with HB Studios, who reached out to him via his management at CAA. As for why he got the job, he pseudo-jokes: "They heard the accent, and said, 'We like that. That works for us. Let's go.' That's literally how it happened."

    He participated in two separate recording sessions over three days, first at his home back in February and then at the HB Studios shortly after The Players Championship. He teased his involvement when the game was announced in May.

    Although he doesn't describe himself as a "gamer," Elvy lauded the game's immediate playability, even for a novice.

    “It’s exactly how you’d want golf to be,” he said.

    "The Golf Club 2019" will be the first in the HB series to feature PGA Tour branding. The Tour had previously licensed its video game rights to EA Sports.

    In addition to a career mode that will take players from the Web.com Tour all the way through the FedExCup Playoffs, "The Golf Club 2019" will also feature at launch replicas of six TPC courses played annually on Tour – TPC Summerlin (Shriners Hospitals for Children Open), TPC Scottsdale's Stadium Course (Waste Management Phoenix Open), TPC Sawgrass’ Stadium Course (The Players Championship), TPC Southwind (FedEx St. Jude Classic/WGC-FedEx St. Jude Championship), TPC Deere Run (John Deere Classic), and TPC Boston (Dell Technologies Championship).

    “I played nine holes at Scottsdale,” Elvy added. “It’s a very close comparison. Visually, it’s very realistic."

    The Golf Club 2019 is due out this August on PlayStation 4, XBOX One, and PC.

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    Expired visa, helicopter, odd clubs all part of Vegas' journey

    By Ryan LavnerJuly 19, 2018, 3:48 pm

    CARNOUSTIE, Scotland – Jhonattan Vegas thought someone was playing a practical joke on him.

    Or maybe he was stuck in the middle of a horror movie.

    Scheduled to leave for The Open a week ago, he didn’t arrive at Carnoustie until a little more than an hour before his first-round tee time Thursday.

    “Even if somebody tried to do that on purpose,” he said, “you couldn’t really do it.”

    The problem was an expired visa.

    Vegas said that he must have gotten confused by the transposed date on the visa – “Guessing I’ve been living in America too long” – and assumed that he was cleared to travel.

    No problem, he was told. He’d have a new visa in 24 hours.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Except the consulate in New York didn’t respond to his application the next day, keeping him in limbo through the weekend. Then, on Monday, he was told that he’d applied for the wrong visa. UPS got shut down in New York and his visa never left, so Vegas waited in vain for seven hours in front of the consulate in Houston. He finally secured his visa on Wednesday morning, boarded a flight from Houston to Toronto, and then flew to Glasgow, the final leg of a 14-hour journey.

    His agent arranged a helicopter ride from Glasgow to Carnoustie to ensure that he could make his 10:31 a.m. (local) tee time.

    One more issue? His clubs never made it. They were left back in Toronto.

    His caddie, Ruben Yorio, scrambled to put together a new bag, with a mismatched set of woods, irons, wedges and putter.

    “Luckily the (equipment) vans are still here,” Vegas said. “Otherwise I probably would have played with members’ clubs today.”

    He hit about 20 balls on the range – “Luckily they were going forward” – but Carnoustie is one of the most challenging links in the world, and Vegas was working off of two hours’ sleep and without his own custom-built clubs. He shot 76 but, hey, at least he tried.

    “It was fun,” he said, “even though the journey was frustrating.”

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    'Brain fart' leads to Spieth's late collapse

    By Rex HoggardJuly 19, 2018, 2:44 pm

    CARNOUSTIE, Scotland – The closing stretch at Carnoustie has famously ruined many a solid round, so Jordan Spieth’s misadventures on Thursday should not have been a complete surprise, but the truth is the defending champion’s miscues were very much self-inflicted.

    Spieth was cruising along at 3 under par, just two shots off the early lead, when he made a combination of errors at the par-4 15th hole. He hit the wrong club off the tee (4-iron) and the wrong club for his approach (6-iron) on his way to a double bogey-6.

    “The problem was on the second shot, I should have hit enough club to reach the front of the green, and even if it goes 20 yards over the green, it's an easy up-and-down,” Spieth said. “I just had a brain fart, and I missed it into the location where the only pot bunker where I could actually get in trouble, and it plugged deep into it. It was a really, really poor decision on the second shot, and that cost me.”


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Spieth continued to compound his problems with a sloppy bogey at the 16th hole, and a drive that sailed left at 18 found the Barry Burn en route to a closing bogey and a 1-over 72.

    The miscues were more mental, a lack of execution, than they were an example of how difficult the closing stretch at Carnoustie can be, and that’s not good enough for Spieth.

    “That's what I would consider as a significant advantage for me is recognizing where the misses are,” said Spieth, who was tied for 68th when he completed his round. “It felt like a missed opportunity.”

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    Perez: R&A does it right, 'not like the USGA'

    By Rex HoggardJuly 19, 2018, 2:28 pm

    CARNOUSTIE, Scotland – Pat Perez didn’t even attempt to hide his frustration with the USGA at last month’s U.S. Open, and after an opening-round 69 at The Open, he took the opportunity to double down on his displeasure.

    “They (the R&A) do it right, not like the USGA,” Perez said of the setup at Carnoustie. “They've got the opposite [philosophy] here. I told them, you guys have it right, let the course get baked, but you've got the greens receptive. They're not going to run and be out of control. They could have easily had the greens just like the fairway, but they didn't. The course is just set up perfect.”


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Concerns at Shinnecock Hills reached a crescendo on Saturday when the scoring average ballooned to 75.3 and only three players broke the par of 70. Of particular concern for many players, including Perez, were some of the hole locations, given how fast and firm the greens were.

    “The U.S. Open could have been like this more if they wanted to. They could have made the greens a bit more receptive,” Perez said. “These greens are really flat compared to Shinnecock. So that was kind of the problem there is they let it get out of control and they made the greens too hard.”