Power from the Hips - Week 3

By Katherine RobertsOctober 7, 2005, 4:00 pm
This week we continue our efforts to increase hip rotation and strength in the lower body. In the golf swing power is generated from the lower body to the torso and then the upper body. For your maximum performance, you will need a balance of flexibility and strength in the lower body, specifically the hips.
 
The golf benefits of this weeks poses:
  • Supports more power generated in the lower body ' more power equals more distance.

  • Strengthens the gluts ' hip turn and speed in your swing ' more power and consistency.

  • Increases hip rotation and awareness of hip function.

  • Enhances balance and mental focus.

Dancer pose / Quad stretch:

Yoga for Golfers Yoga for Golfers

Begin by focusing your eyes on a spot on the floor approximately four feet in front of your yoga mat. Place your stretching strap around your left foot. Lift the right arm and on your exhalation press your left heel away from the gluts. Note: Keep your knees in alignment with each other. Do not allow the knee to externally rotate. As you press your foot and heel away from your gluts press your foot into the strap and the pull on the strap. This action increases the intensity of the stretch. Hold for two breaths, release the tension and repeat five times. Switch sides.
 
Triangle pose:

Yoga for Golfers Yoga for Golfers

Step the left foot approximately four to five feet in front of the right leg. Internally rotate the right leg and foot. Align the left foot parallel to the edge of your yoga mat. Engage the quads and adductors. Inhale deeply and on the exhalation slide your left hand down your left leg. Once you are at the edge of the stretch hold for five breaths and switch sides. Repeat three times on each side.

Chair pose on the ball:

Yoga for Golfers Yoga for Golfers

Place the feet hip width apart and draw the navel towards the spine. Inhale deeply and squat down as if you are sitting in a chair or on the ball. Repeat five times and hold for five breaths. Rest for one minute and repeat three times. Focus on the gluts and quads.
 
Crescent Warrior lunges:

Yoga for Golfers

Begin standing tall, drawing the navel towards the spine and lift the ribcage off the waist. Pick a spot on the floor approximately four feet in front of your yoga mat. Inhale deeply and step the right foot forward approximately four feet in front of the left. Maintain a ninety degree angle in the right leg. On the inhalation, lunge slightly deeper. On the exhalation, return the body to the starting position. Repeat ten times and switch sides.
 
Combine this week with the last few weeks of archived articles on hips. Practice this series three days a week and you will experience more power, distance and strength in the hips.

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 Katherine@KRTotalFitness.com or visit www.KRTotalFitness.com.

     
  • Getty Images

    Storms halt Barbasol before Lincicome tees off

    By Associated PressJuly 20, 2018, 11:29 pm

    NICHOLASVILLE, Ky. - Brittany Lincicome will have to wait until the weekend to resume her bid to make the cut in a PGA Tour event.

    Overnight storms delayed the start of the second round Friday in the Barbasol Championship, and an afternoon thunderstorm suspended competition for good. The round will resume Saturday morning with much of the field still to play.

    The second stoppage at Champions Trace at Keene Trace Golf Club came 20 minutes before Lincicome's scheduled tee time.

    Lincicome was near the bottom of the field after opening with a 6-over 78 on Thursday. The first LPGA player since Michelle Wie in 2008 to start a PGA Tour event, she needs a huge rebound to join Babe Zaharias (1945) as the only female players to make the cut.

    Troy Merritt had the clubhouse lead at 15 under, following an opening 62 with a 67.

    Getty Images

    Third-round tee times for the 147th Open

    By Golf Channel DigitalJuly 20, 2018, 9:05 pm

    CARNOUSTIE, Scotland – Eighteen major champions made the cut at The Open and will be playing the weekend at Carnoustie, including 60-year-old ageless wonder Bernhard Langer, and both major champs so far this year, Patrick Reed and Brooks Koepka.

    Twenty-four-year-old Gavin Green will be first off solo Saturday at 4:15 a.m. ET. Reed and Rhys Enoch will follow along 10 minutes later.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Phil Mickelson and Tiger Woods, both at even par for the tournament, six shots behind leaders Zach Johnson and Kevin Kisner, are in consecutive groups. Mickelson is playing with Austin Cook at 8:05 a.m. and Woods is with South Africa’s Shaun Norris at 8:15 a.m.

    Jordan Spieth and Rickie Fowler, both three shots off the lead, are also in consecutive groups. Fowler is at 10 a.m. with Thorbjorn Olesen and Spieth is 10 minutes later with Kevin Chappell. Rory McIlroy, looking to win his first major since the 2014 PGA Championship, is at 10:40 a.m. with Xander Schauffele. McIlroy is two shots behind.

    Johnson and Kisner are last off at 11 a.m.

    4:15AM ET: Gavin Green

    4:25AM ET: Rhys Enoch, Patrick Reed

    4:35AM ET: Kiradech Aphibarnrat, Justin Rose

    4:45AM ET: Yusaku Miyazato, Tyrrell Hatton

    4:55AM ET: Ross Fisher, Keegan Bradley

    5:05AM ET: Ryan Fox, Jason Dufner

    5:15AM ET: Bryson DeChambeau, Henrik Stenson

    5:25AM ET: Tom Lewis, Sam Locke (a)

    5:35AM ET: Paul Casey, Chris Wood

    5:45AM ET: Bernhard Langer, Rafa Cabrera Bello

    6:00AM ET: Paul Dunne, Brett Rumford

    6:10AM ET: Masahiro Kawamura, Shubhankar Sharma

    6:20AM ET: Cameron Smith, Brendan Steele

    6:30AM ET: Marc Leishman, Lee Westwood

    6:40AM ET: Byeong Hun An, Kevin Na

    6:50AM ET: Julian Suri, Adam Hadwin

    7:00AM ET: Gary Woodland, Si-Woo Kim

    7:10AM ET: Yuta Ikeda, Satoshi Kodaira

    7:20AM ET: Marcus Kinhult, Thomas Pieters

    7:30AM ET: Beau Hossler, Haotong Li

    7:45AM ET: Cameron Davis, Sean Crocker

    7:55AM ET: Louis Oosthuizen, Stewart Cink

    8:05AM ET: Phil Mickeslon, Austin Cook

    8:15AM ET: Tiger Woods, Shaun Norris

    8:25AM ET: Lucas Herbert, Michael Kim

    8:35AM ET: Jason Day, Francesco Molinari

    8:45AM ET: Sung Kang, Webb Simpson

    8:55AM ET: Patrick Cantlay, Eddie Pepperell

    9:05AM ET: Matthew Southgate, Brooks Koepka

    9:15AM ET: Kyle Stanley, Adam Scott

    9:30AM ET: Charley Hoffman, Alex Noren

    9:40AM ET: Ryan Moore, Brandon Stone

    9:50AM ET: Luke List, Danny Willett

    10:00AM ET: Thorbjorn Olesen, Rickie Fowler

    10:10AM ET: Jordan Spieth, Kevin Chappell

    10:20AM ET: Zander Lombard, Tony Finau

    10:30AM ET: Matt Kuchar, Erik Van Rooyen

    10:40AM ET: Rory McIlroy, Xander Schauffele

    10:50AM ET: Pat Perez, Tommy Fleetwood

    11:00AM ET: Kevin Kisner, Zach Johnson

    Getty Images

    Facial hair Fowler's new good-luck charm

    By Rex HoggardJuly 20, 2018, 8:12 pm

    CARNOUSTIE, Scotland – Before, during and after the Fourth of July, Rickie Fowler missed a few appointments with his razor.

    He arrived in the United Kingdom for last week’s Scottish Open still unshaved and he tied for sixth place. Fowler, like most golfers, can give in to superstition, so he's decided to keep the caveman look going for this week’s Open Championship.

    “There could be some variations,” he smiled following his round on Friday at Carnoustie.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    At this rate, he may never shave again. Fowler followed an opening 70 with a 69 on Friday to move into a tie for 11th place, just three strokes off the lead.

    Fowler also has some friendly competition in the beard department, with his roommate this week Justin Thomas also going for the rugged look.

    “I think he kind of followed my lead in a way. I think he ended up at home, and he had a little bit of scruff going. It's just fun,” Fowler said. “We mess around with it. Obviously, not taking it too seriously. But like I said, ended up playing halfway decent last week, so I couldn't really shave it off going into this week.”

    Getty Images

    Spieth (67) rebounds from tough Round 1 finish

    By Ryan LavnerJuly 20, 2018, 7:55 pm

    CARNOUSTIE, Scotland – Guess whose putter is starting to heat up again at a major?

    Even with a few wayward shots Friday at Carnoustie, Jordan Spieth made a significant climb up the leaderboard in the second round, firing a 4-under 67 to move just three shots off the lead.

    Spieth showed his trademark grit in bouncing back from a rough finish Thursday, when he mis-clubbed on the 15th hole, leading to a double bogey, and ended up playing the last four holes in 4 over.

    “I don’t know if I actually regrouped,” he said. “It more kind of fires me up a little.”


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Spieth missed more than half of his fairways in the second round, but he was able to play his approach shots from the proper side of the hole. Sure, he “stole a few,” particularly with unlikely birdies on Nos. 10 and 11 after errant drives, but he took advantage and put himself in position to defend his claret jug.

    Spieth needed only 25 putts in the second round, and he credited a post-round adjustment Thursday for the improvement. The tweak allows his arms to do more of the work in his stroke, and he said he felt more confident on the greens.

    “It’s come a long way in the last few months, no doubt,” he said.

    More than anything, Spieth was relieved not to have to play “cut-line golf” on Friday, like he’s done each start since his spirited run at the Masters.

    “I know that my swing isn’t exactly where I want it to be; it’s nowhere near where it was at Birkdale,” he said. “But the short game is on point, and the swing is working in the right direction to get the confidence back.”