Welcome to the 8 week challenge week six a powerful swing

By Katherine RobertsMay 13, 2010, 5:58 pm

This week we move from our balance series to our next session which targets power generation. We have all experienced a swing that is powerful and yet it is often a feeling that is difficult to repeat.

As a teacher, I feel it is critical for my students to understand the “Anatomy of the golf swing” which is why I devote an entire chapter to this topic in my new book.

Because we are discussing power over the next two weeks I have included a short synopsis of the two most powerful phases of the golf swing – the downswing and impact positions.


The transition at the top of backswing occurs when the direction of the swing changes from right to left or the uncoiling phase of the swing. This is one of the most physically active phases of the golf swing. The highest forces of side bending, shear and rotation occur at the neck and low back during this phase. To maximize club head speed, proper energy transfer is necessary.


By far the most physically active of any phase of the golf swing is when most parts of the body are moving, maximum velocity is reached, and contact is made with the ball. Controlling the amount of hip slide is crucial from a physical training standpoint.

  • The head and neck experience a side bending motion towards the right combined with a forward bend.
  • Shoulders are brought back to a square position.
  • The mid and low back experience a side bending motion towards the right combined with a rotational motion towards the left.
  • Lower body is turning with the hips being slightly open towards the target.
  • The entire shoulder girdle is working to generate speed at impact.
  • The mid-back muscles stabilize the shoulders.
  • The trunk muscles, abdominals and the erector spinae are active.
  • The muscles of the hips, adductors, abductors and legs are active.

(You can find many more of my power generating exercises in my book, Swing Flaws and Fitness Fixes)

1. Mobility:
We focus on increasing flexibility in the body, specifically the hips, hamstrings, torso and shoulders.

2. Stability:
Works areas of the body requiring stability, such as the core (abdominals and back muscles).

3. Balance:
Exercises designed to enhance balance and a greater sense of body awareness or feel.

4. Power:
Now that we are establishing more flexibility, stability and balance we implement “power” building exercises for more speed and strength in your swing.

 If you missed the previous weels, check out the exercises we implemented by clicking here.

Bridge position with glute strengthening exercise

Phase one:

Knees bent feet placed approximately one foot from the glutes. Inhale as you press your lumbar spine towards the floor and engage the gluts.

Exhale as you lift your hips off the floor, one vertebrae at a time. Reverse the movement as you lower your gluts back to the floor.

Repeat five to ten times.

Phase two:

Bring the feet together and lift the right leg off the floor.

Inhale as you lower your leg to knee height, exhale as you lift the leg again.

Repeat twenty-five times on each leg.

Phase three:

Add a five pound ankle weight to your workout.

Bridge position with glute strengthening exercise

Hip stability / trunk mobility exercise

Hip stability / trunk mobility exercise

Place the right knee on the floor, left leg at a ninety degree angle.

Place the club across the chest and stabilize the hips. Rotate the trunk to the right and the left.

Move with control, focusing on the range of motion in the trunk and stabilizing the hips.


Stand tall, engaging N.T.R.

Inhale as your “sit” down until your glutes touch the ball or the seat of a chair.

Note: maintain an upright posture.

Exhale and return to the starting position. Repeat ten times.


Three point dog leg

Three point dog leg

Begin on your hands and knees.

Lift your right leg, knee at a ninety degree angle.

Focus on activating the glute and stabilizing the core.

Do not arch the back.

Bring your right knee to the outside of the left knee.

Return to the starting position and repeat ten times. Switch sides.

Please e-mail me and let me know how you are progressing.


Editor's Note: Katherine Roberts, founder of www.KRFlexFit.com and www.YogaForGolfers.com has over 20 years of experience in golf specific fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRFlexFit.com
Getty Images

Weather extends Barbasol to Monday finish

By Associated PressJuly 23, 2018, 12:25 am

NICHOLASVILLE, Ky. - A thunderstorm has suspended the fourth round of the PGA Tour's Barbasol Championship until Monday morning.

Sunday's third stoppage of play at Champions Trace at Keene Trace Golf Club came with the four leaders - Hunter Mahan, Robert Streb, Tom Lovelady and Troy Merritt at 18 under par - and four other contenders waiting to begin the round.

The tournament will resume at 7:30 a.m. on Monday. Lightning caused one delay, and play was stopped earlier in the afternoon to clear water that accumulated on the course following a morning of steady and sometimes-heavy rain.

Inclement weather has plagued the tournament throughout the weekend. The second round was completed Saturday morning after being suspended by thunderstorms late Friday afternoon.

The resumption will mark the PGA Tour's second Monday finish this season. Jason Day won the Farmers Insurance Open in January after darkness delayed the sixth playoff hole, and he needed just 13 minutes to claim the victory.

Getty Images

Watch: Spectator films as Woods' shot hits him

By Will GrayJuly 23, 2018, 12:07 am

It was a collision watched by millions of fans on television, and one that came at a pivotal juncture as Tiger Woods sought to win The Open. It also gave Colin Hauck the story of a lifetime.

Hauck was among dozens of fans situated along the left side of the 11th hole during the final round at Carnoustie as the pairing of Woods and Francesco Molinari hit their approach shots. After 10 holes of nearly flawless golf, Woods missed the fairway off the tee and then pulled his iron well left of the target.

The ball made square contact with Hauck, who hours later tweeted a video showing the entire sequence - even as he continued to record after Woods' shot sent him tumbling to the ground:

The bounce initially appeared fortuitous for Woods, as his ball bounded away from thicker rough and back toward the green. But an ambitious flop shot came up short, and he eventually made a double bogey to go from leading by a shot to trailing by one. He ultimately shot an even-par 71, tying for sixth two shots behind Molinari.

For his efforts as a human shield, Hauck received a signed glove and a handshake from Woods - not to mention a firsthand video account that will be sure to spark plenty of conversations in the coming years.

Getty Images

Molinari retirement plan: coffee, books and Twitter

By Will GrayJuly 22, 2018, 9:35 pm

After breaking through for his first career major, Francesco Molinari now has a five-year exemption on the PGA Tour, a 10-year exemption in Europe and has solidified his standing as one of the best players in the world.

But not too long ago, the 35-year-old Italian was apparently thinking about life after golf.

Shortly after Molinari rolled in a final birdie putt to close out a two-shot victory at The Open, fellow Tour player Wesley Bryan tweeted a picture of a note that he wrote after the two played together during the third round of the WGC-HSBC Champions in China in October. In it, Bryan shared Molinari's plans to retire as early as 2020 to hang out at cafes and "become a Twitter troll":

Molinari is active on the social media platform, with more than 5,600 tweets sent out to nearly 150,000 followers since joining in 2010. But after lifting the claret jug at Carnoustie, it appears one of the few downsides of Molinari's victory is that the golf world won't get to see the veteran turn into a caffeinated, well-read troll anytime soon.

Getty Images

Molinari had previously avoided Carnoustie on purpose

By Rex HoggardJuly 22, 2018, 9:17 pm

CARNOUSTIE, Scotland – Sometimes a course just fits a player’s eye. They can’t really describe why, but more often than not it leads to solid finishes.

Francesco Molinari’s relationship with Carnoustie isn’t like that.

The Italian played his first major at Carnoustie, widely considered the toughest of all The Open venues, in 2007, and his first impression hasn’t really changed.

“There was nothing comforting about it,” he said on Sunday following a final-round 69 that lifted him to a two-stroke victory.

Full-field scores from the 147th Open Championship

Full coverage of the 147th Open Championship

In fact, following that first exposure to the Angus coast brute, Molinari has tried to avoid Carnoustie, largely skipping the Dunhill Links Championship, one of the European Tour’s marquee events, throughout his career.

“To be completely honest, it's one of the reasons why I didn't play the Dunhill Links in the last few years, because I got beaten up around here a few times in the past,” he said. “I didn't particularly enjoy that feeling. It's a really tough course. You can try and play smart golf, but some shots, you just have to hit it straight. There's no way around it. You can't really hide.”

Molinari’s relative dislike for the layout makes his performance this week even more impressive considering he played his last 37 holes bogey-free.

“To play the weekend bogey-free, it's unthinkable, to be honest. So very proud of today,” he said.