8 Weeks to Better Golf - Week 2

By Kelly BlackburnFebruary 13, 2007, 5:00 pm
Prepare to hit the links stronger off the tee and one less club to the green! Whether its in the gym, on the road or at home you will have more options than ever before with this golf fitness class! Each week I will demonstrate exercises specifically for your golf muscles using training aids you will find in a fitness facility or to travel with or to use in the comfort of your home. If you need to purchase any of the items used simply visit the golf fitness pro shop to order!
 
Getting Started:
The first step is to take the fitness analyzer to determine your level of fitness. I have used the term par, birdie or eagle level since 1994 to equate a golfers physical fitness ability, and lets face it ' none of us are bothered by starting at par! The best motivation for my golf fitness programs has been the fact that there are no bogeys! The results from the analyzer will tell you the amount of weight to use, the amount of repetitions to do, and the length of cardio time you should perform. Next you will print a training log. Here you will document the exercise, the amount of weight used, number of repetitions you completed and the length of cardio you accomplished! You will be amazed by your progress over the period of the class when you see it in black and white!
 
Each week we will do exercises for both the lower and upper body. I will show you options for each from the gym, on the road or in the home.
 
This week on TOUR: Phil Mickelson, winner of the AT&T Pebble Beach Pro Am, has prioritized his routine to include a fitness workout conducive to his game in order to maintain consistency on TOUR this year! Vijay Singhs workout was featured during the broadcast this week to show the viewer just how important fitness has become to the golfing athlete. Vijay trains on Ponte Vedra Beach where I too work with my players and concentrates on exercises for his core. This week you have an opportunity to do the same exercises for your game!
 
Lets get started!
 
Lower Body ' Strength and flexibility are very important when it comes to the lower body. A strong lower body will provide more stability through the golf swing and help to promote more distance off the tee.
 
In the Gym:
 
8 Weeks to Better Golf! - Week 1 8 Weeks to Better Golf! - Week 1

Locate the machine to work your hamstring region. In most fitness facilities this will be labeled hamstring curl. You may have the option of a lying curl machine (face down) or a seated curl like the one demonstrated below. From a seated position, place your ankles over the extended pad and lightly grip the upright handles. Flex your feet (opposite of point) and bending the knees, press the pad downward. Return to the start position and repeat. Remember to lift and lower the weight slowly. The negative resistance (lowering of the weight) is where we build strength. To prevent a pendulum action, count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position. Strong hamstrings help to create a more stable base and better balance. Consult your analyzer results for recommendations.
 
At Home:
 
This exercise increases your core strength as you saw Vijay Singh demonstrate the week of Pebble Beach.
 
Stabilized Leg Curl

 
On the Road:
 
8 Weeks to Better Golf! - Week 2 8 Weeks to Better Golf! - Week 2

Place one foot center of the tubing and place the opposite foot back. Raise the tubing to shoulder height to increase tension. Bending the knees, slowly descend downward being careful not to move forward over the front knee. It should take you to the count of 4 to get to a comfortable lunge position. Now hold for 4 counts. Pressing through the heel of the front foot to engage the hamstring, slowly press upward to the start position for 4 counts and repeat. Repeat the same for the opposite side. Consult your analyzer results for recommendations.
 
Upper Body ' Strength and flexibility are vital to making an effective when it comes to the upper body. Strengthen the shoulder girdle for more stability at the top of your back swing. Strengthen the trunk which is critical in making an effective turn and strengthen the core muscles for better balance. Strengthen the forearms and wrists for better club control. Strengthen the upper arms for added distance off the tee.
 
In the Gym:
 
8 Weeks to Better Golf! - Week 2 8 Weeks to Better Golf! - Week 2

Locate the machine used to work your chest region. In most fitness facilities this will be labeled seated chest press. From a seated position, grip the handles parallel to the floor and check your posture to ensure you are sitting upright. Flexing your chest muscles, slowly push the handles forward. Return to the start position and repeat. Remember to lift and lower the weight slowly. The negative resistance (lowering of the weight) is where we build strength. To prevent a pendulum action, count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position. Strong chest muscles help maximize effectiveness in the golf swing. Consult your analyzer results for recommendations.
 
At Home:
 
This exercise increases your core strength as you saw Vijay Singh demonstrate the week of Pebble Beach.
 
Balanced Push-Up

 
On the Road:
 
8 Weeks to Better Golf! - Week 2 8 Weeks to Better Golf! - Week 2

Place both feet center of the tubing and raise the handles upward making a goal post position with the arms to create resistance. Slowly press the elbows together just above the chest. It should take you to the count of 4 to get to a comfortable position. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. This exercise strengthens the chest to create balance between the chest and back muscles back which assists with proper set up. Consult your analyzer results for recommendations.
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
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    Editor'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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    Koepka (wrist) likely out until the Masters

    By Ryan LavnerJanuary 19, 2018, 9:08 pm

    Defending U.S. Open champion Brooks Koepka is expected to miss at least the next two months because of a torn tendon in his left wrist.

    Koepka, who suffered a partially torn Extensor Carpi Ulnaris (ECU), is hoping to return in time for the Masters.

    In a statement released by his management company, Koepka said that doctors are unsure when the injury occurred but that he first felt discomfort at the Hero World Challenge, where he finished last in the 18-man event. Playing through pain, he also finished last at the Tournament of Champions, after which he underwent a second MRI that revealed the tear.

    Koepka is expected to miss the next eight to 12 weeks.

    “I am frustrated that I will now not be able to play my intended schedule,” Koepka said. “But I am confident in my doctors and in the treatment they have prescribed, and I look forward to teeing it up at the Masters. … I look forward to a quick and successful recovery.”

    Prior to the injury, Koepka won the Dunlop Phoenix and cracked the top 10 in the world ranking. 

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    Cut Line: Color Rory unafraid of the Ryder Cup

    By Rex HoggardJanuary 19, 2018, 7:09 pm

    In this week’s edition, Rory McIlroy gets things rolling with some early Ryder Cup banter, Dustin Johnson changes his tune on a possible golf ball roll-back, and the PGA Tour rolls ahead with integrity training.


    Made Cut

    Paris or bust. Rory McIlroy, who made his 2018 debut this week on the European Tour, can be one of the game’s most affable athletes. He can also be pointed, particularly when discussing the Ryder Cup.

    Asked this week in Abu Dhabi about the U.S. team, which won the last Ryder Cup and appears to be rejuvenated by a collection of new players, McIlroy didn’t disappoint.

    “If you look at Hazeltine and how they set the course up – big, wide fairways, no rough, pins in the middle of greens – it wasn’t set up for the way the Europeans like to play,” McIlroy said. “I think Paris will be a completely different kettle of fish, so different.”

    McIlroy has come by his confidence honestly, having won three of the four Ryder Cups he’s played, so it’s understandable if he doesn't feel like an underdog heaidng to Paris.

    “The Americans have obviously been buoyant about their chances, but it’s never as easy as that,” he said. “The Ryder Cup is always close. It always comes down to a few key moments, and it will be no different in Paris. I think we’ll have a great team and it definitely won’t be as easy as they think it’s going to be.”

    September can’t get here quick enough.

    Mr. Spieth goes to Ponte Vedra Beach. The Tour announced this year’s player advisory council, the 16-member group that works with the circuit’s policy board to govern.

    There were no real surprises to the PAC, but news that Jordan Spieth had been selected to run for council chair is interesting. Spieth, who is running against Billy Hurley III and would ascend to the policy board next year if he wins the election, served on the PAC last year and would make a fine addition to the policy board, but it is somewhat out of character for a marquee player.

    In recent years, top players like Spieth have largely avoided the distractions that come with the PAC and policy board. Of course, we’ve also learned in recent years that Spieth is not your typical superstar.


    Made Cut-Did Not Finish (MDF)

    On second thought. In December at the Hero World Challenge, Dustin Johnson was asked about a possible golf ball roll-back, which has become an increasingly popular notion in recent years.

    “I don't mind seeing every other professional sport. They play with one ball. All the pros play with the same ball,” he said in the Bahamas. “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.”

    The world No. 1 appeared to dial back that take this week in Abu Dhabi, telling BBC Sport, “It's not like we are dominating golf courses. When was the last time you saw someone make the game too easy?”

    Maybe it didn’t feel that way, but DJ’s eight-stroke romp two weeks ago at the Sentry Tournament of Champions certainly looked pretty easy.

    Long odds. I had a chance to watch the Tour’s 15-minute integrity training video that players have been required view and came away with a mixture of confusion and concern.

    The majority of the video, which includes a Q&A element, focuses on how to avoid match fixing. Although the circuit has made it clear there is no indication of current match fixing, it’s obviously something to keep an eye on.

    The other element that’s worth pointing out is that although the Tour may be taking the new program seriously, some players are not.

    “My agent watched [the training video] for me,” said one Tour pro last week at the Sony Open.


    Missed Cut

    Groundhog Day. To be fair, no one expected Patton Kizzire and James Hahn to need six playoff holes to decide last week’s Sony Open, but the episode does show why variety is the spice of life.

    After finishing 72 holes tied at 17 under, Kizzire and Hahn played the 18th hole again and again and again and again. In total, the duo played the par-5 closing hole at Waialae Country Club five times (including in regulation play) on Sunday.

    It’s worth noting that the playoff finally ended with Kizzire’s par at the sixth extra hole, which was the par-3 17th. Waialae’s 18th is a fine golf hole, but in this case familiarity really did breed contempt.

    Tweet of the week:

    It was a common theme last Saturday on Oahu after an island-wide text alert was issued warning of an inbound ballistic missile and advising citizens to “seek immediate shelter.”

    The alert turned out to be a mistake, someone pushed the wrong button during a shift change, but for many, like Peterson, it was a serious lesson in perspective.

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    Watch: McIlroy gives Fleetwood a birthday cake

    By Golf Channel DigitalJanuary 19, 2018, 2:58 pm

    Tommy Fleetwood turned 27 on Friday. He celebrated with some good golf – a 4-under 68 in Abu Dhabi, leaving him only two shots back in his title defense – and a birthday cake, courtesy of Rory Mcllroy.

    While giving a post-round interview, Fleetwood was surprised to see McIlroy approaching with a cake in hand.

    “I actually baked this before we teed off,” McIlroy joked.

    Fleetwood blew out the three candles – “three wishes!” – and offered McIlroy a slice.  

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    DJ shoots 64 to surge up leaderboard in Abu Dhabi

    By Ryan LavnerJanuary 19, 2018, 1:48 pm

    Dustin Johnson stood out among a star-studded three-ball that combined to shoot 18 under par with just one bogey Friday at the Abu Dhabi HSBC Championship.

    Shaking off a sloppy first round at Abu Dhabi Golf Club, Johnson matched the low round of the day with a 64 that put him within four shots of Thomas Pieters’ lead.

    “I did everything really well,” Johnson said. “It was a pretty easy 64.”

    Johnson made four bogeys during an even-par 72 on Thursday and needed a solid round Friday to make the cut. Before long, he was closer to the lead than the cut line, making birdie on three of the last four holes and setting the pace in a group that also included good rounds from Rory McIlroy (66) and Tommy Fleetwood (68).

    “Everyone was hitting good shots,” McIlroy said. “That’s all we were seeing, and it’s nice when you play in a group like that. You feed off one another.” 


    Full-field scores from the Abu Dhabi HSBC Championship


    Coming off a blowout victory at Kapalua, Johnson is searching for his first regular European Tour title. He tied for second at this event a year ago.

    Johnson’s second-round 64 equaled the low round of the day (Jorge Campillo and Branden Grace). 

    “It was just really solid all day long,” Johnson said. “Hit a lot of great shots, had a lot of looks at birdies, which is what I need to do over the next two days if I want to have a chance to win on Sunday.”