Add Power to Your Swing - Week 3

By Kelly BlackburnMarch 15, 2005, 5:00 pm
Welcome to week 3 of our new series Add Power to Your Swing. In this series we are improving flexibility by using a dynamic method prior to your round and a static method after your round. We are using a club on the range and a golf specific stretch trainer for your post exercises. The stretch trainer is specifically designed with foot webbing and handgrips to implement a static stretching process. If you do not have a stretch trainer you can acquire one in the Pro Shop.
Remember: Flexibility is one of the most important components of your golf swing. Stretching can lengthen your golf swing and increase your club head speed. As flexibility decreases, a golfer will try to compensate for the lack of flexibility in the hips, legs and back by altering their swing. If your swing is hindered by poor flexibility you could create stress on the low back region. A thorough golf specific stretching program enhances your capacity to lengthen your muscles which in turn increases your movement range and improving your flexibility.
Review the exercises from weeks 1 & 2. This series is a progression program. Each week you will have a pre-round and post round exercise to do. For example, complete the exercises from weeks 1, 2 & 3 for a total of three pre-round and three post round exercises!
Now lets get started!
Pre-Round Hamstring Warm Up

Hamstring Warm UpHamstring Warm Up

Hold your club upright with the clubhead facing you. Place one foot to the rear. Straighten the front leg, bend the rear knee and sit back stretching the hamstring of the front leg. Return to the start position. Start slowly and gradually increase your speed.
Par Level: 10 reps to each side
Birdie Level: 15 reps to each side
Eagle Level: 20 reps to each side

Post Round Hamstring Stretch

Hamstring Stretch with Stretch TrainerHamstring Stretch with Stretch Trainer

Wrap the stretch trainer around the arch of one foot and bend the opposite knee. Slowly lie back stretching the leg upward. Once you have found a comfortable stretch hold this position for 30 seconds. Slowly return to the start position and repeat only this time try to stretch just a bit farther.
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 11 years. Kelly welcomes your email questions and comments, contact her at Visit to learn more about health and fitness for golf.
  • Getty Images

    Watch: Tiger throws dart, pours in birdie at 8

    By Golf Channel DigitalMarch 18, 2018, 6:31 pm

    Starting Sunday five off the lead, Tiger Woods teed off his final round of the Arnold Palmer Invitational with a laced 2-iron and a par at No. 1.

    Woods hit the green at the par-3 second but left himself a 50-foot birdie putt and a 6-footer to save par, which we walked in.

    A two-putt 4 at the par-5 fourth gave Woods his first birdie of the day and moved him to 8 under for the week. Apparently energized, Tiger pulled driver at the short par-4 fifth and unleashed this violent swing.

    A pitch from the thick rough hit a sprinkler head and stopped on the apron, leading to this birdie try, which fortunately hit the pin but unfortunately didn't fall.

    Looking to pick up another stroke - or two - at the par-5 sixth, Woods took his drive 317 yards over the water and hit this second shot from 227 yards to 13 feet, leading to another two-putt birdie when his eagle try burned the right edge.

    Returning to his trusty 2-iron, Tiger found the fairway at par-4 eighth and then threw this dart from 176 yards to 6 feet and rolled in his third birdie putt of the day to move to 10 under.

    (More coming...)

    Getty Images

    Tiger Tracker: Arnold Palmer Invitational

    By Tiger TrackerMarch 18, 2018, 5:00 pm

    Tiger Woods will start Sunday five off the lead at the Arnold Palmer Invitational. How will he follow up last week's runner-up? We're tracking him at Bay Hill.

    Getty Images

    McIlroy: Time for Tour to limit alcohol sales on course

    By Ryan LavnerMarch 18, 2018, 1:50 pm

    ORLANDO, Fla. – Rory McIlroy suggested Saturday that the PGA Tour might need to consider curbing alcohol sales to stop some of the abusive fan behavior that has become more prevalent at events.

    McIlroy said that a fan repeatedly yelled his wife’s name (Erica) during the third round at the Arnold Palmer Invitational.

    “I was going to go over and have a chat with him,” McIlroy said. “I think it’s gotten a little much, to be honest. I think they need to limit the alcohol sales on the course, or they need to do something, because every week it seems like guys are complaining about it more and more.

    Full-field scores from the Arnold Palmer Invitational

    Arnold Palmer Invitational: Articles, photos and videos

    “I know that people want to come and enjoy themselves, and I’m all for that, but sometimes when the comments get personal and people get a little bit rowdy, it can get a little much.”

    This isn’t the first time that McIlroy has voiced concerns about fan behavior on Tour. Last month at Riviera, he said the rowdy spectators probably cost Tiger Woods a half-shot a round, and after two days in his featured group he had a splitting headache.

    A week later, at the Honda Classic, Justin Thomas had a fan removed late in the final round.

    McIlroy believes the issue is part of a larger problem, as more events try to replicate the success of the Waste Management Phoenix Open, which has one of the liveliest atmospheres on Tour.

    “It’s great for that tournament, it’s great for us, but golf is different than a football game, and there’s etiquette involved and you don’t want people to be put off from bringing their kids when people are shouting stuff out,” he said. “You want people to enjoy themselves, have a good day.”

    As for a solution, well, McIlroy isn’t quite sure.

    “It used to be you bring beers onto the course or buy beers, but not liquor,” he said. “And now it seems like everyone’s walking around with a cocktail. I don’t know whether (the solution) is to go back to letting people walking around with beers in their hands. That’s fine, but I don’t know.”

    Getty Images

    Confident Lincicome lurking after 54 holes at Founders

    By Randy SmithMarch 18, 2018, 2:45 am

    PHOENIX – Brittany Lincicome is farther back than she wanted to be going into Sunday at the Bank of Hope Founders Cup, but she’s in a good place.

    She’s keeping the momentum of her season-opening Pure Silk Bahamas Classic victory going this year.

    Her confidence is high.

    “Last year, I won in the Bahamas, but then I didn't do anything after that,” Lincicome said. “I don't even know if I had a top 10 after my win in the Bahamas. Obviously, this year, I want to be more consistent.”

    Lincicome followed up her victory in the Bahamas this year with a tie for seventh in her next start at the Honda LPGA Thailand. And now she’s right back on another leaderboard with the year’s first major championship just two weeks away. She is, by the way, a two-time winner at the ANA Inspiration.

    Missy Pederson, Lincicome’s caddie, is helping her player keep that momentum going with more focus on honing in the scoring clubs.

    “One of our major goals is being more consistent,” Pederson said. “She’s so talented, a once in a generation talent. I’m just trying to help out in how to best approach every golf course.”

    Full-field scores from the Bank of Hope Founders Cup

    Pederson has helped Lincicome identify the clubs they’re likely to attack most with on the particular course they are playing that week, to spend more time working with those clubs in practice. It’s building confidence.

    “I know the more greens we hit, and the more chances we give ourselves, the more our chances are to be in contention,” Pederson said. “Britt is not big into stats or details, so I have to figure out how to best consolidate that information, to get us exactly where we need to be.”

    Lincicome’s growing comfort with clubs she can attack with is helping her confidence through a round.

    “I’ve most noticed consistency in her mental game, being able to handle some of the hiccups that happen over the course of a round,” Pederson said. “Whereas before, something might get under her skin, where she might say, `That’s what always happens,’ now, it’s, `All right, I know I’m good enough to get this back.’ I try to get her in positions to hit the clubs we are really hitting well right now.”

    That’s leading to a lot more birdies, fewer bogeys and more appearances on leaderboards in the start to this year.