Workout like the Pros - Week 1

By Katherine RobertsDecember 7, 2006, 5:00 pm
To talk about Tiger and not mention his physical prowess would be a disservice. He has single handedly raised the bar on the level of talent and physicality required to win. You would be hard pressed to find a tour player who does not incorporate a golf specific fitness program into their daily practice routine. You may not have the commitment, inherent genetics or talent of Tiger, but you can develop a powerful upper body just as Tiger has done.
 
Developing more upper body strength and flexibility are key components to generating more power which will help you accelerate the club head during the downswing. In addition, getting out of the deep rough, bad lies and heavy sand, also requires a tremendous amount of strength.
 
Benefits of upper body strength:
  • Better posture

  • More club head speed

  • More power for driving and iron shots

  • More shoulder turn

  • Reduces the risk of injury

  • Strengthens the hands, wrists and forearms
Guidelines for working your upper body:
  1. Circuit train: Practice all the exercises in one continuous circuit, maxing out your muscle fatigue at fifteen reps and practice each exercise three times.

  2. Engage your core stabilizing muscles by drawing the navel towards the spine before beginning the exercise.

  3. Practice the exercises through the full range of motion.

  4. Do not use momentum but focus on the quality of the movement.

  5. Breathe deeply and exhale on the exertion phase of the exercise.

  6. To intensify the exercise and recruit the core stabilizing muscles, balance on one foot.
Let's get started with exercises for strength....
FOR STRENGTH:
 
Back:
 
Cable Row / The Wood Chop: This exercise works the core trunk muscles, specifically the obliques, lats, deltoids, forearms and wrists. Additionally this exercise repeats the same movement pattern of the top of the backswing to impact.
 
Katherine Roberts

Securely place your resistance tubing in the door hinge and place your body perpendicular to door. Bring the outside hand, or left hand to the cable handle and then place the right hand over the left. Slightly bend the knees, engage the core and on your exhalation pull the handle down and across the body as if bringing the cable to outside of the opposite pants pocket.
 
Tip: This exercise is initiated from the trunk and the arms and hands follow the trunk.

Repeat ten to fifteen times and switch sides.
 
One Arm Row to Tricep Extension: This exercise builds strength in the lats, deltoids and triceps, strengthens the shoulder girdle, reduces risk of shoulder injury and increases power off the tee.
 
Katherine Roberts Katherine Roberts Katherine Roberts

Standing in a triangle pose position , engage the core and roll your torso so you are facing the floor. Extend the right arm feeling the stretch in the back (lats) and shoulders (deltoids). On the exhalation, pull the arm back inline with the body. Squeeze the arm against the body and hold for an additional two seconds. Now extend the lower part of the right arm back focusing on the tricep. Hold for two more seconds, repeat fifteen times and switch sides.
 
Shoulders and Chest:
 
This series of exercises target all the muscles of the shoulders, primarily the deltoids. Strengthening the shoulders helps you generate more turn, club head speed and reduces the risk of the most common injury in golf ' the shoulders.
 
Note: In the photos below I use resistance tubing, which I use in my 8 Minutes to a Better Swing DVD. You may substitute the tubing with weights.
 
Katherine Roberts Katherine Roberts

Front raises: Sitting on a Balance Ball ( see our product section for the Balance Ball) or balance on one foot, turn the palms towards the quads. Maintain a slight bend in the arms. Lift the arms to shoulder height.
 
Katherine Roberts Katherine Roberts

Lateral raises: Internally rotate the arms and palms touch the outer thigh. Lift the arms to shoulder height.
 
Repeat fifteen times.
 
Now it's time to focus on exercises for flexibility....
FOR FLEXIBILITY:
 
Dolphin pose stretch: Bring the elbows to the ball, hands pressed together and the upper body parallel to the floor. Focus on the shoulder stretch. Pull the navel towards the spine. Hold for five deep breaths.
 
Katherine Roberts

 
This stretch targets the shoulder, triceps and lats, increases flexibility and increases shoulder turn for more power.
 
Chest opener on the ball: This exercise stretches the pectorals, abdominals and strengthens the gluts and hamstrings. This pose supports better posture and reduces soreness.
 
Katherine Roberts

With the upper body and head supported by the ball, use the strength in the core and gluts to bring the lower body parallel to the floor. Open arms with the palms facing the ceiling. Hold for thirty seconds and repeat three times.
 
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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    Snedeker leads by one heading into final round

    By Associated PressAugust 19, 2018, 3:26 pm

    GREENSBORO, N.C. – Brandt Snedeker took a one-stroke lead into the final round of the weather-delayed Wyndham Championship after finishing the third round Sunday with a 2-under 68.

    Snedeker was at 16-under 194 through three rounds of the final PGA Tour event of the regular season. Brian Gay and David Hearn were at 15 under, with Gay shooting a 62 and Hearn a 64.

    Thirty players were on the course Saturday when play was suspended because of severe weather. After a delay of 3 hours, 23 minutes, organizers chose to hold things up until Sunday morning.

    Snedeker, who shot an opening-round 59 to become just the 10th tour player to break 60, is chasing his first victory since 2016 and his second career win at this tournament.

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    Olesen edges past Poulter in Ryder Cup standings

    By Will GrayAugust 19, 2018, 3:10 pm

    With only two weeks left in the qualification window, Thorbjorn Olesen is now in position to make his Ryder Cup debut.

    Olesen finished alone in fourth place at the Nordea Masters, two shots out of a playoff between Thomas Aiken and eventual winner Paul Waring. Olesen carded four straight sub-70 rounds in Sweden, including a final-round 67 that featured three birdies over his final seven holes.

    It's a tight race for the fourth and final Ryder Cup spot via the World Points list, and Olesen's showing this week will allow him to move past Paul Casey and Ian Poulter, both of whom didn't play this week, into the No. 4 slot. Olesen is now also less than 40,000 Euros behind Tommy Fleetwood to qualify via the European Points list.

    The top four players from both lists on Sept. 2 will qualify for next month's matches, with captain Thomas Bjorn rounding out the roster with four selections on Sept. 4. Poulter and Casey will both have a chance to move back in front next week at The Northern Trust, while the final qualifying week will include the PGA Tour event at TPC Boston and Olesen headlining the field in his homeland at the Made in Denmark.

    Even if Olesen fails to qualify automatically for Paris, the 28-year-old continues to bolster his credentials for a possible pick from his countryman, Bjorn. Olesen won the Italian Open in June, finished second at the BMW International Open three weeks later and has now compiled four top-12 finishes over his last five worldwide starts including a T-3 result at the WGC-Bridgestone Invitational earlier this month.

    In addition to the players who fail to qualify from the Olesen-Poulter-Casey trio, other candidates for Bjorn's quartet of picks will likely include major champions Sergio Garcia and Henrik Stenson.

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    Thompson bounces back from rule violation

    By Randall MellAugust 19, 2018, 2:22 am

    If Lexi Thompson’s trouble in the sixth fairway brought back any painful memories Saturday at the Indy Women in Tech Championship, she shook them off in a hurry.

    If the approach of another rules official amid a spirited run of brilliant play rattled her, she didn’t show it.

    Thompson posted an 8-under-par 64 in the third round despite another awkward rules infraction.

    Her round was impressively bogey free but not mistake free, and so her work will be a little harder Sunday chasing Lizette Salas.

    After incurring a one-shot penalty for violating a local rule in effect for preferred lies, Thompson will start the final round five shots back instead of four.

    She knows she’s fortunate she isn’t six back.

    If a rules official hadn’t witnessed Thompson in the middle of committing the infraction, she could have been assessed an additional penalty shot for playing from the wrong spot.

    Thompson got the penalty after stepping on the 10th tee and blowing her drive right, into the sixth fairway. She got it after picking up her ball over there and lifting, cleaning and placing it. She got it because she wasn’t allowed to do that in any other fairway except for the fairway of the hole she was playing.

    The preferred-lie rule was distributed to players earlier in the week.

    The story here isn’t really the penalty.


    Full-field scores from Indy Women in Tech Championship


    It’s Thompson’s reaction to it, because she opened this week in such heartfelt fashion. After skipping the Ricoh Women’s British Open to take a month-long “mental break,” Thompson revealed this week that she has been struggling emotionally in the wake of last year’s highs and lows. She opened up about how trying to “hide” her pain and show strength through it all finally became too much to bear. She needed a break. She also candidly shared how the challenges of being a prodigy who has poured herself into the game have led her to seek therapists’ help in building a life about more than golf.

    That’s a lot for a 23-year-old to unload publicly.

    Last year may have been the best and the worst of Thompson’s career. She said dealing with that controversial four-shot penalty that cost her the ANA Inspiration title, watching her mother battle cancer and losing a grandmother were cumulatively more difficult to deal with than she ever let on. There was also that short missed putt at year’s end that could have vaulted her to Rolex world No. 1 for the first time and led to her winning the Rolex Player of the Year title. She still won twice, won the Vare Trophy for low scoring average and was the Golf Writers Association of America Player of the Year.

    That’s a lot of peaks and valleys for a young soul.

    That’s the kind of year that can make you feel like an old soul in a hurry.

    So seeing a rules official approach her on Saturday, you wondered about Thompson gathering herself so quickly. You wondered what she was thinking stepping up and ripping her next shot 215 majestic yards, about her hitting the green and saving par. You wondered about how she  bounced back to birdie 13 and 14 and finish bogey free.

    With this week’s soul bearing, you wondered a lot about what rebounding like that meant to her.

    We’re left to wonder from afar, though, because she wasn’t asked any of those questions by local reporters afterward. The transcript showed three brief answers to three short questions, none about the penalty or the challenge she met.

    Of course, there were other questions to be asked, because local rules have been an issue this year. Did she read the local notes with the preferred lies explanation? She got hit with another local rules issue in Thailand this year, when she hit her ball near an advertising sign and moved the sign, not realizing a local rule made the sign a temporary immovable obstruction.

    Of course, there were other good stories in Indy, too, with Sung Hyun Park poised to overtake Ariya Jutanugarn and return to Rolex world No. 1, with Salas holding off Park so brilliantly down the stretch Saturday.

    Thompson, though, is the highest ranked American in the world. She’s the face of American women’s golf now. A face more tender, resolute and vulnerable than we have ever seen it.

    Folks along the ropes watching her on the back nine in Indy Saturday got to see that better than any of us.

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    Salas capitalizes on Park gaffe to take Indy lead

    By Associated PressAugust 19, 2018, 2:07 am

    INDIANAPOLIS – Lizette Salas waited patiently for Sung Hyun Park to make a rare mistake Saturday.

    When the South Korean mishit her approach shot into the water on the par-4 16th, Salas capitalized quickly.

    She rolled in her birdie putt then watched Park make double bogey – a three-shot swing that gave Salas the lead and the momentum heading into the final round of the Indy Women in Tech Championship. Salas closed out her 8-under 64 with a birdie on No. 18 to reach 21 under – two shots ahead of Park and Amy Yang.

    “I have been striking the ball really well, and I just had to stay patient,” Salas said. “And yeah, putts dropped for sure. I just really felt comfortable.”

    If she keeps it up one more day, Salas could be celebrating her first tour win since the 2014 Kingsmill Championship and her second overall. With five of the next six players on the leader board ranked in the world’s top 30, Salas knows it won’t be easy.

    The changing weather conditions weather might not help, either. If the forecast for mostly sunny conditions Sunday holds, the soft greens that have kept scores at near record-lows through the first three rounds could suddenly become quicker and less forgiving.

    But the 29-year-old Californian seems to have the perfect touch for this course, which weaves around and inside the historic Indianapolis Motor Speedway.

    She shot three sub-par rounds and finished tied for fifth last year here. This year, she has three more sub-par rounds including a course record-tying 62 on Thursday and has been atop the leader board each of the first three days.

    “I have been so confident the whole year,” Salas said. “I have a different mentality, I’m a different player. So I’m just going to go out and play as if I’m behind.”


    Full-field scores from Indy Women in Tech Championship


    Salas’ toughest challenge still could from Park, who spent most of Saturday flirting with a 54-hole scoring record.

    She birdied the last four holes on the front side and made back-to-back birdies on Nos. 13 and 14 to reach 21 under with a chance to become the sixth LPGA player to ever finish three rounds at 23 under.

    The miscue at No. 16 changed everything.

    She never really recovered after dropping two shots, settling for par on the final two holes for a 66 after shooting 68 and 63 the first two days. Yang finished with a 65 after going 68 and 64.

    “I was a little weary with right-to-left wind,” Park said. “I think a little bit of weariness got to me, but overall, it’s OK.”

    Defending champion Lexi Thompson was five shots back after completing the final nine of the second round in 2 under 34 and shooting 64 in the afternoon.

    She made up ground despite being assessed a one-stroke penalty after hitting her tee shot on No. 10 into the sixth fairway and lifting the ball without authority. Rules officials had implemented the preferred lies rule because more than an inch of rain had doused the course.

    Thompson still made her par on the hole though it temporarily broke her momentum after making six birdies on the front nine in her first appearance since taking a monthlong break to recover from physical and mental exhaustion.

    “Twenty-seven holes, I definitely had a few tired swings toward the end,” said Thompson, who finished each of the first two rounds with 68s. “But overall, a lot of positives. I hit it great. I made some really good putts.”

    Three players – Nasa Hataoka of Japan, Jin Young Ko of South Korea and Mina Harigae – were tied at 15 under. Ko started the third round with a share of the lead but had three bogeys in a round of 70.

    Now, all Salas has to do is cash in one more time.

    “I’ve been knocking on the door quite a bit in the last four years, haven’t been able to get it done,” Salas said. “I’ve got good players behind me, I’ve just got to play my game.”