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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