Fit from 8 to 80 - Week 6

By Kelly BlackburnAugust 30, 2005, 4:00 pm
This is week 6 of Fit from 8 to 80. Its important to structure your golf fitness program to enhance your overall performance on and off the course. Try to avoid the traditional gym machines which focus on isolating specific muscle groups and require no stabilization work by additional muscle groups. Implement some old and new fitness tools which allow you to move your body in a more functional setting. These include cable machines, stability balls, weighted balls, balance boards, traditional dumbbells and the benefit of using your own bodyweight.
 
For the next few weeks we will be using a stability ball to increase both strength and balance for your game. The ball we are using this week can be order in the Golf Fitness Pro Shop.
 
Balancing Your Game!
Inflatable Stability Ball

 
Dont forget to print a Progress Chart to note each exercise and the number of repetitions. As always these training classes progress weekly with two new exercises each week, so at the end of an eight week class you should have 16 exercises on your progress chart completing each of them 2-3 times a week! If you are just joining us for this series please review weeks 1-5 to catch up with us! Lets Get Started!
 
Strong arms make better golf swings. Research has shown that golfers who regularly employ arm-related strength training in their routines have lighter grip pressure, and make fewer hand and arm related mistakes during the swing. The biceps play a critical role in setting the club properly on the backswing. The left bicep is instrumental in putting the club on the correct swing plane as the shoulders turn the club back, and the right bicep flexes and the right arm bends into a 90-degree angle at the elbow at the top of the backswing. Because of those roles, strengthening and stretching the biceps is critical to improving your game.
 
Fit from 8 to 80! Fit from 8 to 80!

Start: Holding your dumbbells, sit on the ball and flex your abdomen for support.
 
Action: Bend the elbows and slowly curl the weight upward flexing your biceps. Hold for a few seconds and return to the start position. Repeat for the recommended number of reps below.
 
Recommended Reps:
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 KellyBlackburn.com.
 
Fit from 8 to 80! Fit from 8 to 80!

Start: Sit on the ball with a dumbbell in each hand. Extend your arms with palms down.
 
Action: Slowly lift the weight upward to shoulder height. Hold for a few seconds and repeat.
 
Its important to keep your abdomen flexed to support your back and work your core muscles during theses exercises!
 
Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
 
Golf Channel subscriber D. Patterson of Naperville, Illinois writes:
Kelly my wife and I have been working with your Flexibility for Your Game and Strength for Your Game DVDs for 12 weeks. We do the flexibility everyday and the strength 3-4 times a week. I have seen an increase of 21 added yards, but more importantly my wife has seen 15 added yards which has kept her interest in playing golf consistently with me. Thank you for your educational informationit works!
 

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 BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.
     

  • Lexi 'applaud's USGA, R&A for rules change

    By Randall MellDecember 11, 2017, 5:15 pm

    Lexi Thompson’s pain may prove to be the rest of golf’s gain.

    David Rickman, the R&A’s executive director of governance, acknowledged on Golf Channel’s "Morning Drive" Monday that the new protocols that will eliminate the use of TV viewer call-ins and emails to apply penalties was hastened by the controversy following Thompson’s four-shot penalty at the ANA Inspiration in early April. The new protocols also set up rules officials to monitor TV broadcasts beginning next year.

    “Clearly, that case has been something of a focus point for us,” Rickman said.

    Thompson reacted to the new protocols in an Instagram post.

    “I applaud the USGA and the R&A for their willingness to revise the Rules of Golf to address certain unfortunate situations that have arisen several times in the game of golf,” Thompson wrote. “In my case, I am thankful no one else will have to deal with an outcome such as mine in the future.”

    Thompson was penalized two shots for improperly returning her ball to its mark on a green during Saturday’s round after a viewer emailed LPGA officials during Sunday’s broadcast. She was penalized two more shots for signing an incorrect scorecard for her Saturday round. Thompson ultimately lost in a playoff to So Yeon Ryu.

    The new protocols will also eliminate the additional two-shot penalty a player receives for failing to include a penalty when a player was unaware of the penalty.

    Shortly after the ANA Inspiration, the USGA and R&A led the formation of a video review working group, which included the PGA Tour, LPGA, European Tour, Ladies European Tour and PGA of America.

    Also, just three weeks after Thompson was hit with the four-shot penalty, the USGA and R&A released a new Rules of Golf decision decision (34-3/10) limiting video evidence in two ways:

    1. If an infraction can’t be seen with the naked eye, there’s no penalty, even if video shows otherwise.

    2. If a tournament committee determines that a player does “all that can be reasonably expected to make an accurate estimation or measurement” in determining a line or position to play from or to spot a ball, then there will be no penalty even if video replay later shows that to be wrong.

    While the USGA and R&A said the new decision wasn’t based on Thompson’s ANA incident, LPGA players immediately began calling it the “Lexi Rule.”

    Getty Images

    PGA Tour, LPGA react to video review rules changes

    By Golf Channel DigitalDecember 11, 2017, 1:32 pm

    The USGA and R&A announced on Monday updates to the Rules of Golf, including no longer accepting call-ins relating to violations. The PGA Tour and LPGA, which were both part of a working group of entities who voted on the changes, issued the following statements:

    PGA Tour:

    The PGA Tour has worked closely with the USGA and R&A on this issue in recent years, and today's announcement is another positive step to ensure the Rules of Golf align with how the game is presented and viewed globally. The PGA Tour will adopt the new Local Rule beginning January 1, 2018 and evolve our protocols for reviewing video evidence as outlined.

    LPGA:

    We are encouraged by the willingness of the governing bodies to fully vet the issues and implement real change at a pace much quicker than the sport has seen previously. These new adaptations, coupled with changes announced earlier this year, are true and meaningful advances for the game. The LPGA plans to adopt fully the protocols and new Local Rule as outlined.

    Getty Images

    Sharma closes on Monday, wins Joburg Open

    By Associated PressDecember 11, 2017, 12:43 pm

    JOHANNESBURG – Shubhankar Sharma won his first European Tour title by a shooting 3-under 69 Monday in the final round of the weather-delayed Joburg Open.

    The 21-year-old Indian resumed his round on the eighth green after play was halted early Sunday afternoon because of storms. He parred that hole, birdied No. 9 and made par on every hole on the back nine.


    Full-field scores from the Joburg Open


    Sharma finished at 23-under 264, three strokes ahead of the pack, and qualified for next year's British Open, too.

    ''I actually wasn't going to come here about a week ago ... so I'm really happy that I came,'' said Sharma, who shot 61 in the second round. ''I don't think I'm ever going forget my first time in South Africa.''

    Erik van Rooyen (66) was second, three strokes ahead of Shaun Norris (65) and Tapio Pulkkanen (68).

    Getty Images

    Newsmakers of the Year: Top 10 in 2017

    By Golf Channel DigitalDecember 11, 2017, 12:30 pm