Add Power to Your Swing - Week 7

By Kelly BlackburnApril 12, 2005, 4:00 pm
We only have a few more weeks of this series and many of you have emailed me with some terrific results youve already seen from this fitness routine.
Michael from Century City says: After 3 weeks I could tell a difference in my rotation and have added distance.
Bob from Naples says: I noticed a big change in my ability to make it through 18 holes and not be stiff in my back or shoulders after my round.
Jeff from Austin says: I cant believe how easy these exercises are and how good I feel. Ive started doing the stretch trainer routine every morning and every evening.
Are you ready for week 7 of our 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 round 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.
Laura BaughKelly Blackburn

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 through 6. 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 through 7 for a total of 7 pre-round and 7 post round exercises!
Now lets get started...
Pre-Round Tricep Warm Up

Tricep Stretch with Swing TrainerTricep Stretch with Swing Trainer

Stand with both feet shoulder width apart and hips rotated forward. Raise one arm overhead and place the club behind you. Reach around with the opposite hand and grip the club. Pull downward on the club 4-6 inches and then release and lift the club upward 4-6 inches. Repeat the same action to the opposite side.
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
If you have questions about your current golf fitness level, take the Fitness Analyzer on
Post Round Tricep Stretch

Tricep StretchTricep StretchTricep Stretch

Stand with both feet shoulder width apart and hips rotated forward. Place the loop into your hand and extend the stretch trainer overhead. Place the opposite hand behind the back and grip the stretch trainer. Bend the elbow of the extended arm and slowly pull downward on the stretch trainer. Once you have found a comfortable stretch hold this position for 30 seconds. Release the tension and repeat, but the second time increase the stretch.

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 11 years. Kelly welcomes your email questions and comments, contact her at Visit to learn more about health and fitness for golf.
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    Watch: Tiger birdies 3 of 4, then goes OB

    By Golf Channel DigitalMarch 18, 2018, 8:30 pm

    Starting Sunday five off the lead, Tiger Woods teed off in 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 he 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 the 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.

    His momentum was slowed by his first bogey of the day at No. 9, the product of an errant drive and its ensuing complications. As a result, Woods made the turn 2 under on his round, 9 under for the week, and still five off the lead, like when he started the day.

    But Woods wouldn't wait long to make up for his mistake, immediately responding with another flagged iron and another birdie at No. 10.

    He continued his assault on Bay Hill's par-5s at the 12th, getting up and down from the sand for a birdie-4 that moved him to 11 under par, just two off the lead.

    And with this roll at 13 giving him his third birdie in four holes, the charge was officially on, with Woods just one back.

    Just when it looked like Woods was primed for a late run at his 80th PGA Tour victory, Woods stepped to the tee at the par-5 16th, where he had missed wide right three days in a row, and sniped his drive out of bounds into a backyard miles left.

    He made 4 on his second ball for a bogey-6 to drop back to 11 under, three behind.

    (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.”

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    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.