8 Weeks to Better Golf - Week 3

By Kelly BlackburnFebruary 20, 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. If you are just joining us please review weeks 1 & 2.
 
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 3 8 Weeks to Better Golf! - Week 3

Locate the machine used to work your inner thigh (adductor) region. In most fitness facilities this will be labeled seated adductor. From a seated position, place the pads just above your knee and slowly open the machine to a comfortable stretch position. Press your legs together and check your posture to ensure you are sitting upright. 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. A strong hip girdle will add power behind the ball. Consult your analyzer results for recommendations.
 
At Home:
 
Adductor Hip Lift

 
On the Road:
 
8 Weeks to Better Golf! - Week 3 8 Weeks to Better Golf! - Week 3

Place both feet center of the tubing and raise the handles upward making a goal post position with the arms to create resistance. Flex one foot and slowly press the leg away from the body creating resistance for the outer thigh of the leg in motion and the inner thigh of the stable leg. 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. Do the same for the opposite side. This exercise strengthens the abductors to create strength in the hip girdle for more power behind the ball. 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 3 8 Weeks to Better Golf! - Week 3

Locate the machine used to work the deltoid (shoulder) region. This should be labeled side lateral or side deltoid raise. From a seated position, place your arms in the machine to where the pads are resting just below the shoulder region. Concentrate on lifting the weight leading with your elbows so that you are working the deltoid region. 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 shoulders add more stability to the top of the backswing. Consult your analyzer results for recommendations.
 
At Home:
 
Balanced External Shoulder Raise

 
On the Road:
 
8 Weeks to Better Golf! - Week 3 8 Weeks to Better Golf! - Week 3

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. Consult your analyzer results for recommendations.
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
Kelly Blackburn Health & FitnessRelated Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    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.
  • 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.