The Ultimate Hybrid Work-Out Week Three

By Katherine RobertsMay 2, 2007, 4:00 pm
I just returned from presenting my yoga-based golf fitness methodologies at the World Golf Summit. This four day event included thirty of the top experts in the field of golf and fitness. Other than Pia Nilsoon and Lynn Marriot who spoke on the mental aspect of the game, I was the only women invited to speak on golf and physical performance.
 
Many of the speakers presented information on golf biomechanics, research on injury prevention and the importance of training for golf. Although we have our own specific methods for training, we all agreed that core conditioning is essential for good golf and injury prevention.
 
Developing a strong core is essential for consistency, power and longevity in the game.
 
This weeks series incorporates the Golf Gym Power Swing trainer (PST) and yoga mat. You can use the Power Swing Trainer or substitute five and/or ten pound hand weights.
 
These products are available on my website @ www.YogaforGolfers.com
 
Here are a few guidelines for training the core:
  • Breathing: Always move into the exertion phase of the exercise on your exhalation.

  • Initiate every movement by pulling the area below the navel and above the pubic bone towards the spine. This activates the lower abdominal muscles and stabilizes the lumbar spine.

  • In the standing sequence, the arms follow the body and the entire trunk moves as one piece.

  • In the supine position, begin by pressing the navel towards the spine and spine into the floor. Take the arch out of your lumbar spine.

 

Standing core rotation:
Place the PST in the door jam or hold a weight at waist height. Your body is facing parallel to the door. Bend the knees, pull the navel in and rotate away from the door. Remember the arms follow the trunk rotation. Repeat ten to twenty times and switch sides.
 

Oblique strengthener:
Place the feet wider than hip width apart, bend the knees and pull the navel towards the spine. Bring the PST or weight to the right shoulder. Hinge from the waist to the left as if you are crunching on the left side. Now bring your right shoulder to the right focusing on the stretch. Repeat ten times and switch sides.
Note: Move slowly in this exercise and pay attention to your breathing.
 

Core abdominal sequence:
PAR LEVEL:
The PST or weight is place in the hands, elbows tucked next to the body. Inhale deeply as you press your navel towards the spine and spine towards the floor. Exhale and lift the shoulders off the floor. Repeat twenty times, rest for one minute and repeat three sets.
 

 
BIRDIE LEVEL:
Bring the right shoulder to the left knee as you lift the leg off the floor. Switch sides and repeat twenty times in each direction, rest for one minute and repeat three sets.
 

 
EAGLE LEVEL:
Extend the arms over the head bringing the arms to a forty-five degree angle to the floor. Tuck the chin into the chest and lift the upper body on your exhalations. Repeat twenty times, rest and repeat for three more sets.
 

 
Sign up for our free monthly newsletter on www.YogaforGolfers.com. Our newsletter includes yoga / fitness tips, golf tips, mental tips, motivational thoughts and recipes from my kitchen!
 
Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • 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

    'Hungover' Pepperell improbably in mix after 67

    By Rex HoggardJuly 22, 2018, 4:20 pm

    CARNOUSTIE, Scotland – Eddie Pepperell’s 11:40 a.m. tee time on Sunday at The Open was a tad early, and not just because the Englishman was heading out more than three hours before the leaders.

    Following a third-round 71 that dropped him eight strokes off the lead, Pepperell did what many golfers do after a less-than-stellar round – he drank.

    “Honestly, I was a little hungover. I won't lie. I had too much to drink last night,” said Pepperell, who said he went to bed on Friday at around 11:30 p.m. “I was so frustrated yesterday, that today was really, I wouldn't say a write-off, but I didn't feel I was in the golf tournament. Whether I shot 69 or 73 today, it wouldn't have been heartbreaking.”

    Pepperell was much closer to the former on Sunday, posting a round-of-the-day 67 to move to within one stroke of the lead held by multiple players as the leaders made the turn.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Pepperell had just a single bogey on a blustery day at Carnoustie and closed his round with birdies at Nos. 14 and 17. It was one of just four rounds in the 60s on a course that had become increasingly difficult with each gust.

    With six players tied for the lead at 6 under par, including defending champion Jordan Spieth and Rory McIlroy, Pepperell planned to wait and see how the afternoon progressed.

    “The only hope I have is that it's Carnoustie, and the last three, four holes, even though they're downwind, still anything can happen with obviously pressure and all that sort of stuff out here,” he said. “So I'll have to hang around.”

    Getty Images

    Tiger Tracker: 147th Open Championship

    By Tiger TrackerJuly 22, 2018, 4:00 pm

    Tiger Woods is stalking his 15th career major championship trophy. Follow the action with our tracker to see if he can get it done at Carnoustie.


    Getty Images

    Pros melting down on Twitter as they watch Tiger

    By Grill Room TeamJuly 22, 2018, 3:42 pm

    Tiger Woods mounted a final-round charge and took the outright lead at Carnoustie on Sunday.

    His fellow pros have been watching and tweeting like your average fans.

    We're compiling their missives below:

    Getty Images

    Watch: Full replays of The Open coverage

    By Golf Channel DigitalJuly 22, 2018, 11:00 am

    NBC Sports and Golf Channel are showcasing nearly 50 hours of live coverage of the 147th Open. Missed anything? Well, you can catch up right here. Click on the links below for replays from Carnoustie, broken down into daily segments:

    Saturday, Day 3 (Times ET)

    7AM-3PM (Watch): Jordan Spieth fired 65 to move into a three-way share of the 54-hole lead, while Tiger Woods (66) played his way into contention. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Rickie Fowler and Thorbjorn Olesen.

    4:30-7AM (Watch): Sunny skies and birdies were on the menu early in Round 3, as Justin Rose made his way around Carnoustie in 64 strokes. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Henrik Stenson and Bryson DeChambeau.


    Friday, Day 2 (Times ET)

    8:20AM-3PM (Watch): As the skies cleared on Friday afternoon, defending champion Jordan Spieth made a run to try and regain the claret jug. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Jordan Spieth, Justin Rose and Kiradech Aphibarnrat.

    1:30-8:20AM (Watch): On a rainy Friday morning at Carnoustie, Rory McIlroy shot 69 to reach 4 under, while Zach Johnson fired a 67 for the early lead. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Brooks Koepka, Ian Poulter and Cameron Smith.


    Thursday, Day 1 (Times ET)

    Noon-4PM (Watch): Tiger Woods was up and down in the afternoon, as winds picked up a little and no one could catch Kevin Kisner. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Woods, Russell Knox and Hideki Matsuyama.

    1:30-8:25AM (Watch): Defending champion Jordan Spieth got off to a good start, while Kevin Kisner (66) set the early pace. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Rickie Fowler, Jon Rahm and Chris Wood.