12 Weeks to Better Golf - Week 9

By Kelly BlackburnJanuary 27, 2004, 5:00 pm
Many of you have inquired how to utilize all of the exercises weve implement for 8 weeks so this week I have selected exercises at random to give an example of how diverse this training regimen can be. I also want to thank you for sharing your testimonials and I look forward to posting more success stories in the weeks to come.
 
For those of you who are just joining us please take the Golf Fitness Analyzer. You can view weeks 1through 8 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. Keep in mind that your goal is to complete the workout 2-3 times this week. Ive also included a fitness chart so that you can note your progress!
 
January 31st will be the release of the first DVD in my new golf fitness series Building the Golfer in You at the PGA Merchandise Show! As a subscriber and loyal viewer of TheGolfChannel.com fitness section you will receive FREE shipping and handling of the first release of STRENGTH for Your Game featured in the fitness pro shop where you can also find the equipment needed to do these workouts!
 
Now lets get started with this weeks workout!
 
LEGS

Leg Stretch

Standing a comfortable distance from your step platform with a dumbbell in each hand and your arms at your sides, slowly lunge toward the platform. Make sure the entire lead foot lands atop the step. After the foot makes contact with the platform, bend both knees and dip downward, not forward. When the front leg forms a 90-degree angle, slowly return to the start position and repeat with the opposite leg.

BACK

Shoulder Turn 01Shoulder Turn 03

Take your weighted Swing Trainer and place it across the small of your back wrapping your elbows around the club. Assume a mock address position, and slowly turn your upper body so that the clubhead points to the ground while your feet remain firmly planted and your hips stay relatively stationary.

BICEP

Seated Alternate Biceps Curl

Sitting on a step or bench with your legs together and your torso upright, hold a dumbbell in each hand and extend your arms downward. Rotate your wrists so the palms are facing your thighs, and slowly lift one arm to your shoulder, using the elbow as a hinge. Slowly return to the start position and repeat with the opposite arm.

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.

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.
 
TRICEP

ShoulderShoulder

Lie on your back on the floor or on a bench. Place a single weight in each palm holding the head of the weight. Extend the arms upward and angle slightly back over the head. Bending at the elbow, slowly lower the weight to the top of the head. Flexing the tricep region, slowly press the weight upward to the start position. Concentrate on moving from the elbow to wrist only leaving the triceps stationary.
 
ABDOMINAL

Torso Rotation Drill:  Step 1Torso Rotation Drill:  Step 2

Sit on top a bench with your legs together and a Power Ball (a weighted ball, about the size of a basketball, used for strength training drills) extended in front of you just below chest height. Slowly rotate to one side contracting your abdominal muscles, keeping your arms extended as if you were placing the ball on the floor beside you without bending your arms and without lifting your buttocks off the bench. Rotate as far as possible, then slowly return to the start position and repeat.

WRIST & FOREARM

Because the repetitive pronation (rotation of the arm to a palms down position) and supination (rotation of the arm to a palms up position) of the arms during the golf swing can inflame the tendons in the elbows and wrists, a simple exercise to strengthen those flexor muscles and prepare them for the swing is in order. This exercise requires a weighted Swing Trainer.
 
Health & Fitness:  Pronation & SupinationHealth & Fitness:  Pronation & Supination

Hold the club straight up in the air and slowly rotate your hand to a palm up position until the club is parallel to the ground.
 
Health & Fitness:  Pronation & Supination

Slowly return to the start position and then rotate to the opposite side with the hand in a palm down position. Repeat the exercise for one minute and then switch to the other hand.
 

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
  • 12 Weeks to Better Golf - Week 7
  • 12 Weeks to Better Golf - Week 8
  • Health & Fitness Main Page
  • Getty Images

    Hadwin returns to site of last year's 59

    By Will GrayJanuary 17, 2018, 11:04 pm

    Adam Hadwin had a career season last year, one that included shooting a 59 and winning a PGA Tour event. But those two achievements didn't occur in the same week.

    While Hadwin's breakthrough victory came at the Valspar Championship in March, it was at the CareerBuilder Challenge in January when he first made headlines with a third-round 59 at La Quinta Country Club. Hadwin took a lead into the final round as a result, but he ultimately couldn't keep pace with Hudson Swafford.

    He went on to earn a spot at the Tour Championship, and Hadwin made his first career Presidents Cup appearance in October. Now the Canadian returns to Palm Springs, eager to improve on last year's result and hoping to earn a spot in the final group for a third straight year after a T-6 finish in 2016.

    "A lot of good memories here in the desert," Hadwin told reporters. "I feel very comfortable here, very at home. Lots of Canadians, so it's always fun to play well in front of those crowds and hopefully looking forward to another good week."

    Hadwin's 59 last year was somewhat overshadowed, both by the fact that he didn't win the event and that it came just one week after Justin Thomas shot a 59 en route to victory at the Sony Open. But he's still among an exclusive club of just eight players to have broken 60 in competition on Tour and he's eager to get another crack at La Quinta on Saturday.

    "If I'm in the same position on 18, I'm gunning for 58 this year," Hadwin said, "not playing safe for 59."

    Getty Images

    Rahm: If I thought like Phil, I could not hit a shot

    By Will GrayJanuary 17, 2018, 10:39 pm

    When it comes to Jon Rahm and Phil Mickelson, there are plenty of common bonds. Both starred at Arizona State, both are now repped by the same agency and Rahm's former college coach and agent, Tim Mickelson, now serves full-time as his brother's caddie.

    Those commonalities mean the two men have played plenty of practice rounds together, but the roads quickly diverge when it comes to on-course behavior. Rahm is quick, fiery and decisive; Mickelson is one of the most analytical players on Tour. And as Rahm told reporters Wednesday at the CareerBuilder Challenge, those differences won't end anytime soon.

    "I don't need much. 'OK, it's like 120 (yards), this shot, right," Rahm said. "And then you have Phil, it's like, 'Oh, this shot, the moisture, this going on, this is like one mile an hour wind sideways, it's going to affect it one yard. This green is soft, this trajectory. They're thinking, and I'm like, 'I'm lost.' I'm like, 'God if I do that thought process, I could not hit a golf shot.'"


    CareerBuilder Challenge: Articles, photos and videos


    The tactics may be more simplified, but Rahm can't argue with the results. While Mickelson is in the midst of a winless drought that is approaching five years, Rahm won three times around the world last year and will defend a PGA Tour title for the first time next week at Torrey Pines.

    Both men are in the field this week in Palm Springs, where Mickelson will make his 2018 debut with what Rahm fully expects to be another dose of high-level analytics for the five-time major winner with his brother on the bag.

    "It's funny, he gets to the green and then it's the same thing. He's very detail-oriented," Rahm said of Mickelson. "I'm there listening and I'm like, 'Man, I hope we're never paired together for anything because I can't think like this. I would not be able to play golf like that. But for me to listen to all that is really fun."

    Getty Images

    DJ changes tune on golf ball distance debate

    By Will GrayJanuary 17, 2018, 9:16 pm

    World No. 1 Dustin Johnson is already one of the longest hitters in golf, so he's not looking for any changes to be made to golf ball technology - despite comments from him that hinted at just such a notion two months ago.

    Johnson is in the Middle East this week for the Abu Dhabi HSBC Championship, and he told BBC Sport Wednesday that he wouldn't be in favor of making changes to the golf ball in order to remedy some of the eye-popping distances players are hitting the ball with ever-increasing frequency.

    "It's not like we are dominating golf courses," Johnson said. "When was the last time you saw someone make the game too easy? I don't really understand what all the debate is about because it doesn't matter how far it goes; it is about getting it in the hole."

    Johnson's rhetorical question might be answered simply by looking back at his performance at the Sentry Tournament of Champions earlier this month, an eight-shot romp that featured a tee shot on the 433-yard 12th hole that bounded down a slope to within inches of the hole.

    Johnson appeared much more willing to consider a reduced-distance ball option at the Hero World Challenge in November, when he sat next to tournament host Tiger Woods and supported Woods' notion that the ball should be addressed.

    "I don't mind seeing every other professional sport, they play with one ball. All the pros play with the same ball," Johnson said. "In baseball, the guys that are bigger and stronger, they can hit a baseball a lot further than the smaller guys. ... I think there should be some kind of an advantage for guys who work on hitting it far and getting that speed that's needed, so having a ball, like the same ball that everyone plays, there's going to be, you're going to have more of an advantage."

    Speaking Wednesday in Abu Dhabi, Johnson stood by the notion that regardless of whether the rules change or stay the same, he plans to have a leg up on the competition.

    "If the ball is limited then it is going to limit everyone," he said. "I'm still going to hit it that much further than I guess the average Tour player."

    Getty Images

    LPGA lists April date for new LA event

    By Golf Channel DigitalJanuary 17, 2018, 8:18 pm

    The LPGA’s return to Los Angeles will come with the new Hugel-JTBC Open being played at Wilshire Country Club April 19-22, the tour announced Wednesday.

    When the LPGA originally released its schedule, it listed the Los Angeles event with the site to be announced at a later date.

    The Hugel-JTBC Open will feature a 144-player field and a $1.5 million purse. It expands the tour’s West Coast swing, which will now be made up of four events in California in March and April.

    The LPGA last played in Los Angeles in 2005. Wilshire Country Club hosted The Office Depot in 2001, with Annika Sorenstam winning there.