30 Days to Better Golf - Workout 6 - Week 3

By Kelly BlackburnMarch 27, 2009, 4:00 pm
Welcome to week three of our sixth workout series, 30 Days to Better Golf. This series features a variety of products that are easy to store, compact to travel with and lightweight. The concept is to offer you a different workout every 30 days to prevent boredom and increase your enthusiasm to get fit for your game! This workout series features the PowerCord, a great tool to work on strength for your swing! You can order one from the Pro Shop to get started! You can view all 30 Days to Better Golf workouts.
 
Heres a list of our goals for every 30 day workout:
 
1)Strengthen the shoulder girdle for more stability at the top of your backswing
2)Strengthen the trunk, which is critical in making an effective turn
3)Strengthen the core muscles for better balance
4)Strengthen the forearms and wrists for better club control
5)Strengthen the upper arms for added distance off the tee
6)Strengthen the hip girdle for more power off the tee
7)Strengthen the upper legs for improved balance during your swing
8)Strengthen the lower legs for more push-off power in the downswing
9)Improve flexibility to lower the risk of injuries and improve range of motion
10)Increase flexibility of the shoulder girdle for more stability at the top of your back swing
11)Increase flexibility of the upper legs for improved balance during your swing
12)Increase flexibility of your hip girdle for more power and clubhead speed
13)Increase flexibility of the lower legs for more push-off power in the downswing
14)Increase the flexibility of the trunk, which is critical in making an effective turn
15)Increase the flexibility of the forearms and wrists for better club control
16)Ultimately increase your overall fitness level and reduce your handicap!
 
Take these simple steps before beginning:
 
Step 1: To determine your current fitness level, take the Fitness Analyzer at KellyBlackburn.com
Step 2: Print a copy of the training log.
Step 3: Each week you will receive new exercises. This is a progressive workout which means that every week you will perform the new exercises along with the exercises from weeks prior.
Step 4: Perform the workout three times a week for maximum results!
 
Grab your PowerCord and lets get started!
 
POWER UPRIGHT ROW


Place both feet center of the tubing and spread to shoulder width to create resistance. Bending the elbows, slowly raise the handles to just above the chest. It should take you to the count of 4 to get to a comfortable upright row position. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat.
 
This exercise strengthens the back which assists with proper swing alignment.
 
Tip: Count slowly. Example: 1:1,000 / 2:1,000 / 3:1,000 / 4. Ive worked with some that count so quickly, they might as well be counting by 2s! Remember the slowly the better the benefit!


 
Recommended Reps:
Par Level:8-10 reps
Birdie Level:12-15 reps
Eagle Level:18-20 reps

 
POWER REAR DELTOID


Place one foot on the tubing close to the handle to create resistance and place the opposite foot back for balance. Place one hand atop the knee for stability. Keeping your elbow slightly bent, slowly raise the tube upward to shoulder height. It should take you to the count of 4 to curl upward. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. Repeat to the opposite side. This exercise strengthens the shoulder girdle for more stability at the top of your backswing.



Recommended Reps:
Par Level:8-10 reps
Birdie Level:12-15 reps
Eagle Level:18-20 reps

 

 

Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
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    Kelly Blackburn Health & FitnessEditor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 13 years. Kelly welcomes your email questions and comments, contact her at BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.
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    Fleetwood rallies to defend Abu Dhabi title

    By Will GrayJanuary 21, 2018, 12:48 pm

    The 2018 European Tour season has begun just as the 2017 one ended: with Tommy Fleetwood's name atop the standings.

    Facing the most difficult conditions of the week, Fleetwood charged down the stretch to shoot a 7-under 65 in the final round of the Abu Dhabi HSBC Championship, good enough for a two-shot win and a successful title defense.

    Abu Dhabi was the start of Fleetwood's resurgence a year ago, the first of two European Tour victories en route to the season-long Race to Dubai title. This time around the Englishman started the final round two shots off the lead but rallied with six birdies over his final nine holes to reclaim the trophy.


    Full-field scores from the Abu Dhabi HSBC Championship


    Fleetwood was five shots behind countryman Ross Fisher when he made the turn, but he birdied the par-5 10th and then added four birdies in a five-hole stretch from Nos. 12-16. The decisive shot came on the final hole, when his pitch from the left rough nestled within a few feet of the hole for a closing birdie.

    Fleetwood's 22-under total left him two shots ahead of Fisher and four shots clear of Rory McIlroy and Matthew Fitzpatrick. After entering the week ranked No. 18, Fleetwood is expected to move to at least No. 12 in the world when the new rankings are published.

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    Garcia cruises to five-shot win in Singapore

    By Associated PressJanuary 21, 2018, 12:10 pm

    SINGAPORE - Sergio Garcia played 27 holes on the last day without dropping a shot to win the Singapore Open by five strokes Sunday in an ominous display of his newfound self-belief as he prepares to defend his Masters title.

    Still brimming with confidence after claiming his first major title at Augusta National last year, Garcia started his new season with a runaway victory at the Sentosa Golf Club, finishing at 14-under 270.

    Returning to the course just after dawn to complete his third round after play was suspended on Saturday because of lightning strikes, Garcia finished his last nine holes in 4 under for a round of 66 to take a one-shot lead into the final round.

    With organizers desperate to avert the constant threat of more bad weather and finish the tournament on time, Garcia promptly returned to the first tee shortly after and fired a flawless 3-under 68, cruising to victory with 10 straight pars as his rivals floundered in the stifling humidity.

    ''It may have looked easy, but it wasn't easy. You still have to hit a lot of good shots out there,'' Garcia said. ''It's always great to start with a win, to do it here at this golf course against a good field in Asia on conditions that weren't easy. Hopefully I can ride on this momentum.''

    Garcia's closest rivals at the end were Japan's Satoshi Kodaira (71) and South African Shaun Norris (70). Both birdied the last hole to share second spot but neither was ever close enough on the last day to challenge the leader.


    Full-field scores from the Singapore Open


    ''I could not reach Sergio. I was thinking, 12 or 13 under for the win, but he went beyond that,'' Kodaira said.

    Jazz Janewattananond (71) and his fellow Thai Danthai Bonnma (73) finished equal fourth at 8 under, earning themselves a spot in this year's British Open, while American Sean Crocker, who was given an invitation to the event after turning pro late last year, also won a place at Carnoustie by finishing in a tie for sixth.

    Garcia made just three bogeys in 72 holes and his victory provided the 38-year-old with the 33rd title of his professional career and his sixth on the Asian Tour.

    He has also won three titles in the last 12 months, including the Masters, and his game looks to be in better shape now than it was a year ago.

    He credits the Singapore Open as having played a part in toughening him up for Augusta National because of the steamy conditions and the testing stop-start nature of the tournament, which is regularly stopped because of inclement weather.

    Although he finished tied for 11th in Singapore a year ago, Garcia won the Dubai Desert Classic the next week and was in peak form when he won the Masters two months later.

    "I'm extremely happy with how the week went. It was a tough day and a tough week, with the stopping and going. Fortunately, the weather held on. Still, it was hard to play 27 holes under this heat and I can't wait to get a cold shower,'' Garcia said. ''I came with some good confidence and wishing that I will play well. I hit the ball solid the whole week and didn't miss many shots.''

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    Kelly beats Monty with two-shot swing on final hole

    By Associated PressJanuary 21, 2018, 3:21 am

    KAILUA-KONA, Hawaii – Jerry Kelly made an 18-foot birdie putt on the final hole, Colin Montgomerie missed a 6-footer for par and Kelly turned a one-shot deficit into a victory Saturday in the Mitsubishi Electric Championship, the season opener on the PGA Tour Champions.

    After Kelly drove it well right into lava rocks on the par-4 16th, leading to bogey and giving Montgomerie the lead, Montgomerie made a mistake with his tee shot on the last, finding a fairway bunker. Montgomerie's approach went over the green and after Kelly converted his birdie, the 54-year-old Scot jammed his par putt well past the hole.


    Full-field scores from the Mitsubishi Electric Championship


    It was the third win on the over-50 tour for the 51-year-old Kelly, who finished tied for 14th last week at the PGA Tour's Sony Open in Honolulu. That gave him confidence as he hopped over to the Big Island for his tournament debut at Hualalai. The limited-field event includes winners from last season, past champions of the event, major champions and Hall of Famers.

    Kelly closed with a 6-under 66 for a three-day total of 18-under 198. Montgomerie shot 69. David Toms shot 67 and finished two shots back, and Miguel Angel Jimenez was another stroke behind after a 66.

    Bernhard Langer, defending the first of his seven 2017 titles, closed with a 70 to finish at 10 under.

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    Rahm manages frustration, two back at CareerBuilder

    By Randall MellJanuary 21, 2018, 1:21 am

    Jon Rahm managed the winds and his frustrations Saturday at the CareerBuilder Challenge to give himself a chance to win his fourth worldwide title in the last year.

    Rahm’s 2-under-par 70 on the PGA West Stadium Course left him two shots off the lead going into the final round.

    “I wasn’t really dealing with the wind that much,” Rahm said of his frustrations. “I was dealing with not being as fluid as I was the last two days.”


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    The world’s No. 3 ranked player opened with a 62 at La Quinta Country Club on Thursday and followed it up with a 67 on Friday at PGA West. He made six birdies and four bogeys on the Stadium Course on Saturday.

    “The first day, everything was outstanding,” Rahm said. “Yesterday, my driver was a little shaky but my irons shots were perfect. Today, my driver was shaky and my irons shots were shaky. On a course like this, it’s punishing, but luckily on the holes where I found the fairway I was able to make birdies.”

    Rahm is projected to move to No. 2 in the world rankings with a finish of sixth or better on Sunday.