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
  • Trump playing 'quickly' with Tiger, DJ

    By Golf Channel DigitalNovember 24, 2017, 1:33 pm

    Updated at 11:14 a.m. ET

    An Instagram user known as hwalks posted photos to her account that included images of Tiger Woods, President Trump and Dustin Johnson Friday at Trump National, as well as video of Woods' swing.



    Original story:

    Tiger Woods is scheduled to make his return to competition next week at his Hero World Challenge. But first, a (quick) round with the President.

    President Donald Trump tweeted on Friday that he was going to play at Trump National Golf Club in Jupiter, Fla., alongside Woods and world No. 1 Dustin Johnson.



    Woods and President Trump previously played last December. Trump, who, according to trumpgolfcount.com has played 75 rounds since taking over the presidency, has also played over the last year with Rory McIlroy, Ernie Els and Hideki Matsuyama.

    Chawrasia leads major champs in Hong Kong

    By Associated PressNovember 24, 2017, 1:19 pm

    HONG KONG – S.S.P. Chawrasia extended his lead at the Hong Kong Open to two strokes Friday after a 4-under 66 in the second round.

    Chawrasia, who had led by one at the Hong Kong Golf Club, is at 9-under 131 overall and took as much as a five-stroke lead at one point.

    ''Yesterday I was putting very well, and today, also I make some up and downs. I saved a couple of short putts. That's why I think I'm leading by two shots most probably,'' the Indian said. ''The next two days, I'm just looking forward.''


    Full-field scores from the UBS Hong Kong Open


    Thomas Aiken (64) is second, followed by Alexander Bjork (66), Joakim Lagergren (66), Poom Saksansin (68) and Julian Suri (67) at 5 under 135.

    Aiken's round was the lowest of the tournament.

    ''It is tough out there. The greens are really firm. You've got to hit the fairway,'' Aiken said. ''If you get above the holes, putts can get away from you.''

    Justin Rose (69) had six birdies, but three bogeys and a double-bogey at the par 3 12th kept him at 3 under for the tournament.

    Masters champion Sergio Garcia (71), playing for the first time in Hong Kong, was at even par, as was defending champion Sam Brazel (71) and 2014 champion Scott Hend (67).

    ''I have to play better,'' Garcia said. ''The way I felt like I played, it's difficult. This kind of course, you need to play well to shoot a good score.''

    Day (68) just one back at Australian Open

    By Nick MentaNovember 24, 2017, 6:40 am

    Jason Day posted a second-round 68 to move himself just one off the lead held by Lucas Herbert through two rounds at the Emirates Australian Open. Here’s where things stand after 36 holes in Sydney.

    Leaderboard: Herbert (-9), Day (-8), Cameron Davis (-7), Anthony Quayle (-6), Matt Jones (-4), Cameron Smith (-4), Nick Cullen (-4), Richard Green (-4)

    What it means: Day is in search of his first worldwide victory of 2017. The former world No. 1 last visited the winner’s circle in May 2016, when he won The Players at TPC Sawgrass. A win this week would close out a difficult year for the Aussie who struggled with his game while also helping his mother in her battle with cancer. Day’s last victory on his native soil came in 2013, when he partnered with Adam Scott to win the World Cup of Golf for Australia at Royal Melbourne.


    Full-field scores from the Emirates Australian Open


    Round of the day: Herbert followed an opening 67 with a round of 66 to vault himself into the lead at The Australian Golf Club. He made six birdies, including four on his second nine, against a lone bogey to take the outright lead. The 22-year-old, who held the lead at this event last year and captured low-amateur honors in 2014, is coming off a runner-up finish at the NSW Open Championship, which boosted him from 714th to 429th in the Official World Golf Ranking. His 5-under score was matched by Dale Brandt-Richards and Josh Cabban.

    Best of the rest: Matt Jones, who won this event over Jordan Spieth and Adam Scott two years ago, turned in 4-under 67. Jones is best known to American audiences for his playoff victory at the 2014 Shell Houston Open and for holding the 36-hole lead at the 2015 PGA Championship at Whistling Straits, which was eventually won by Day. Jones will start the weekend five shots off the lead, at 4 under par.

    Biggest disappointment: Spieth has a lot of work to do this weekend if he expects to be in the title picture for the fourth year in a row. Rounds of 70-71 have him eight shots behind the lead held by Herbert. Spieth made a birdie and a bogey on each side Friday to turn in level par. The reigning champion golfer of the year has finished first, second and first at this event over the last three years.

    Storyline to watch this weekend: The Australian Open is the first event of the 2018 Open Qualifying Series. The leading three players who finish in the top 10 and who are not otherwise exempt will receive invites into next summer’s Open Championship at Carnoustie.

    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.