12 Weeks to Better Golf - Week 7

By Kelly BlackburnJanuary 13, 2004, 5:00 pm
We are in week 7 and over the hump of our 12-week workout! Many of you have shared your success stories and next week well share those quotes to help motivate others! If you would like to share your results with other viewers, please email me at BlackburnOnTour@aol.com.
 
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 6 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. Go to the golf fitness pro shop to order any of these you may need!
 
Keep in mind that your goal is to complete the workout 2-3 times this week. Remember, when executing any exercise while standing, be aware of slightly bent knees and a tightened abdomen for a good stable base.
 
BACK

Leg Raise

Lie on your back with the knees bent and feet flat on the floor. Cross one ankle over the opposite knee. Flex your abdomen and slowly raise the foot on the floor towards your torso. Hold for 30 seconds and repeat. Its important to keep your moving leg in an L position.
 
BACK

Upright RowUpright Row

Stand with your feet slightly apart, hold a weight in each hand and place the weights on the front of your thighs palm facing you. Keeping the heads of the weights together, bend the elbows and slowly lift the weight to the top of the chest. Slowly return to the start position and repeat.
 
BICEP

CurlCurl

Sit on a bench or in a chair. Holding a weight, place the elbow on the inside of one knee for stability. Slowly lower the weight and flex the bicep curling the weight upward.
 
SHOULDER

Shoulder ShrugShoulder ShrugShoulder Shrug

Stand with the feet slightly apart, hold a weight in each hand and place the weights at your sides palm facing you. The weights will only serve as anchors during this exercise. Slowly lift your shoulders upward towards your ears and then slowly roll the shoulders back and down simulating drawing the letter C. Repeat.
 
BALANCE DRILL

Balance drillBalance drill

Stand with your feet together and assume the address position with your weighted swing trainer. Slowly take the club to the top of your backswing and hold for 5 seconds. Slowly return to the address position and repeat.
 
ABS

Obilique Crunch

Lie on your back with the knees bent and feet flat on the floor. Slowly drop your knees to one side. You may want to place a pillow under your knees until you reach optimum flexibility of placing the knees on the floor.
 
Obilique Crunch

Slowly raise your torso to simulate a crunch. Hold for 5 seconds and slowly return to the start position and repeat.
 

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
  • 12 Weeks to Better Golf - Week 6
  • 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: