Welcome to Week 5 of our new series, The Core of a Great Golf Swing! With my golf fitness classes you can improve your golf game and increase your fitness level. For this series we are using a weighted power ball and a balance Bosu ball. The weighted ball is 4 lbs. and compact enough to hold in the palm of your hand. Its gel-like shell allows you to grip the ball using an isometric method which helps to increase strength in the hands and forearms. This helps with your club control.
When you incorporate the Bosu balance ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the “core” muscles of the body.
Combining the two is quite possibly the most effective route to improving core stabilization and neutral spinal posture, both of which are the building blocks for moving better through the golf swing. The ability to position the spine and activate the muscles necessary to do so is a key skill as it relates to all movement. Equally important is training the core with the understanding that it links upper and lower body movement.
Take these simple steps before beginning:
Step 1: To determine your current fitness level, take the Fitness Analyzer at KellyBlackburn.com.
Step 2: Print a copy of the training log.
Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will perform the new exercise along with the exercise from weeks prior.
Step 4: Perform the workout 2-3 times a week for maximum results.
Let’s get started ...
Golf & Fitness Connection: This exercise strengthens the hamstrings and quadriceps which will give you a more stable base for your golf swing.
Balanced Power Squat
Place one foot atop the Bosu, the opposite on the floor and hold the power ball at shoulder height. Bending the knees, slowly descend to a squat position as though you were sitting back in a chair. As you start to ascend, press the foot atop the Bosu to propel yourself to place both feet atop the dome. Again descend to a squat position atop the dome. Exit to the opposite side and continue to repeat the action until you have reached the recommended number of reps.
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour 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.