12 Weeks to Better Golf - Week 6

By Kelly BlackburnJanuary 6, 2004, 5:00 pm
This week we are half way through 12 weeks to bettering your health and physically improving your game! We have made through the hardest time of the year for maintaining a regular workout regimen..the holidays! For those of you who are just joining us please take the Golf Fitness Analyzer. Once you have determined your results from the analyzer, print the fitness chart so that you can note your progress. You can view weeks 1through 5 at the end of this article for a variety of exercises. You will need a pair of dumbbells, a stretch trainer, a weighted ball and weighted club to continue these in-home routines. Your goal will be to complete the workout 2-3 days a week.
 
Remember, its very important that on your off days you do a swing training drill workout. Your tempo and timing may change as your body becomes stronger and more flexible so you want to continue to swing a club. Go to the fitness pro shop and order the weighted swing trainer that comes with an easy to follow video!
 
LEGS

Quad Squat

Straddle a step and turn your toes out slightly holding a dumbbell in each hand with your arms at your sides. With your abdominal muscles taut, squat as though youre sitting in a chair by bending your knees and pushing your buttocks back. Keep your weight in your heels and lower your hips to a level even with or slightly above your knees. Never let your hips drop below your knees in this exercise. Then slowly return to the start position by pushing through your heels.
 
BACK

Tuning Up Your Torso

Lying face down with your elbows bent and your hands placed where you can see both thumbs within your peripheral vision, slowly press down, extending your arms upward and arching your back. Hold this stretch for 30 seconds and repeat.
 
CHEST

Saggy Shoulder Solutions - GF Stretch Trainer

Standing with your feet shoulder-width apart and your hips rotated forward, place the Stretch Trainer parallel to the back with your arms extended downward. Pull on both ends of the Stretch Trainer taking out the slack, and slowly lift the arms upward feeling your chest expand and your shoulders stretch. Hold this stretch for 30 seconds and repeat.
 
SHOULDERS

Shoulder a Good Swing 06

Lying on your side and propping your head up with a firm pillow or a rolled towel, tuck your bottom arm close to your body, bending it at the elbow. Then, keeping your triceps against your body and holding a dumbbell in your bottom hand (palm up), slowly lift the weight to your chest in a rotating motion, keeping your elbow planted on the bench or floor. Return to the start position and repeat this action with both arms.
 
TRICEP

Tricep

Sit on a bench or chair with a dumbbell cupped in both hands and extended overhead. Bending at the elbow, slowly drop the weight behind the head. Slowly return to the start position and repeat.
 
SIDE HIP

Side Hip stretchSide Hip stretch

Hold the weighted swing trainer at the grip and clubhead. Bending at the waist, slowly lean to one side engaging the obliques and hip muscles. Hold for 30 seconds and repeat. Do the same for the opposite side. Watch your form and do not let your hip fallout to one side.
 

Click here for training aids needed to start your 12-week program!

 
Related Links:
  • 12 Weeks to Better Golf - Workout Recap
  • 12 Weeks to Better Golf - Week 1
  • 12 Weeks to Better Golf - Week 2
  • 12 Weeks to Better Golf - Week 3
  • 12 Weeks to Better Golf - Week 4
  • 12 Weeks to Better Golf - Week 5
  • Health & Fitness Main Page
  • Ogilvy urges distance rollback of ball

    By Golf Channel DigitalNovember 23, 2017, 8:49 pm

    Add Geoff Ogilvy to the chorus of voices calling for a distance rollback of the golf ball.

    In an interview before the start of the Emirates Australian Open, Ogilvy said a "time-out" is needed for governing bodies to deal with the issue.

    "It's complete nonsense," he said, according to an Australian website. "In my career, it’s gone from 300 yards was a massive hit to you’re a shorter hitter on tour now, legitimately short. It’s changed the way we play great golf courses and that is the crime. It isn’t that the ball goes 400, that’s neither here nor there. It’s the fact the ball going 400 doesn’t makes Augusta work properly, it functions completely wrong.’’


    Full-field scores from the Emirates Australian Open


    Ogilvy used an example from American baseball to help get his point across to an Australian audience.

    “Major League Baseball in America, they use wooden bats, and everywhere else in baseball they use aluminium bats,’’ he said. “And when the major leaguers use aluminium bats they don’t even have to touch it and it completely destroys their stadiums. It’s just comedy.

    “That’s kind of what’s happened to us at least with the drivers of these big hitters; We’ve completely outgrown the stadiums. So do you rebuild every stadium in the world? That’s expensive. Or make the ball go shorter? It seems relatively simple from that perspective.’’

    Ogilvy, an Australian who won the 2006 U.S. Open, said he believes there will be a rollback, but admitted it would be a "challenge" for manufacturers to produce a ball that flies shorter for pros but does not lose distance when struck by recreational players.

    The golf world celebrates Thanksgiving

    By Golf Channel DigitalNovember 23, 2017, 6:01 pm

    Here's a look, through social media, at how the golf world celebrates Thanksgiving.

    Lexi Thompson:

    Baking time!!

    A post shared by Lexi Thompson (@lexi) on

    David Feherty:

    Jack Nicklaus:

    GC Tiger Tracker:

    Steve Stricker:

    Golf Channel:

    Frank Nobilo:

    Ian Poulter:

    Tyrone Van Aswegen:

    Happy Thanksgiving: Biggest turkeys of 2017

    By Grill Room TeamNovember 23, 2017, 3:00 pm

    Thanksgiving brings us golf's biggest turkeys of the year. Donald Trump, Grayson Murray and a certain (now-former) tournament director headline the list. Click here or on the image below to check out all the turkeys.

    Tributes pour in for legendary caddie Sheridan

    By Randall MellNovember 23, 2017, 2:54 pm

    Tributes are pouring in as golf celebrates the life of Greg Sheridan after receiving news of his passing.

    Sheridan, a long-time LPGA caddie who worked for some of the game’s all-time greats, including Kathy Whitworth and Beth Daniel, died Wednesday in Indian Rocks Beach, Fla., at 63. He was diagnosed in July 2016 with brain and lung cancer.

    Sheridan worked the last dozen years or so with Natalie Gulbis, who expressed her grief in an Instagram post on Wednesday:

    “Greg…I miss you so much already and it hasn’t even been a day. 15+ seasons traveling the world you carried me & my bag through the highs and lows of golf and life. You were so much more than my teammate on the course…Thank you.”

    Sheridan was on Whitworth’s bag for the last of her LPGA-record 88 titles.

    “When I first came on tour, I would try to find out how many times Greg won,” Gulbis told Golfweek. “It’s a crazy number, like 50.”

    Matthew Galloway, a caddie and friend to Sheridan, summed up Sheridan’s impressive reach after caddying with him one year at the LPGA Founders Cup, where the game’s pioneers are honored.

    “Best Greg story,” Galloway tweeted on Thanksgiving morning, “coming up 18 at PHX all the founders were in their chairs. Greg goes, `Yep, caddied for her, her and her.’ Legend.”

    In a first-person column for Golf Magazine last year, Gulbis focused on Sheridan while writing about the special bond between players and caddies. She wrote that she won the “looper lottery” when she first hired Sheridan in ’04.

    “Greg and I have traveled the world, and today he is like family,” Gulbis wrote. “Sometimes, he’s a psychologist. Last year, my mom got sick and it was a distraction, but he was great. When I used to have boyfriend issues and breakup issues, he was my confidant. In a world where caddies sometimes spill secrets, Greg has kept a respectful silence, and I can’t thank him enough for that. He’s an extension of me.”

    Four months after Gulbis wrote the column, Sheridan was diagnosed with cancer.

    “The LPGA family is saddened to hear of the loss of long-time tour caddie, Greg Sheridan,” the LPGA tweeted. “Our thoughts and prayers are with his family and players he walked with down the fairways. #RIP.”

    Dean Herden was among the legion of caddies saddened by the news.

    “Greg was a great guy who I respected a lot and taught me some great things over the years,” Herden texted to GolfChannel.com.

    Here are some of heartfelt messages that are rolling across Twitter:

    Retired LPGA great Annika Sorenstam:

    LPGA commissioner Mike Whan in a retweet of Gulbis:

    Golf Channel reporter and former tour player Jerry Foltz:

    Christina Kim:

    LPGA caddie Shaun Clews:

    LPGA caddie Jonny Scott:

    LPGA caddie Kevin Casas:

    LPGA pro Jennie Lee: