Fundamentally Fit for Your Game - Recap

By Kelly BlackburnJuly 19, 2005, 4:00 pm
Its the final week of our series Fundamentally Fit for Your Game! Next week we will begin a new series targeted for juniors. For the past 11 weeks, we have used training tools found in the Pro Shop. All Golf Channel subscribers receive a discounted price for each training tool in this series. We are using a wide variety of tools from weighted power balls to your golf cart to keep you fit for your game! This week we are doing a recap of all of the exercises we have implemented for this series. Remember to take the Fitness Analyzer before you begin to determine your fitness level of Par, Birdie or Eagle!
 
Lets begin with the GolfGym. Here are the benefits you can receive from this training aid:
 
1) Strengthen the shoulder girdle for more stability at the top of your back swing
2) Strengthen the trunk which is critical in making an effective turn
3) Strengthen the forearms and wrists for better club control
4) Strengthen the upper arms for added distance off the tee
5) Ultimately increase your overall fitness level and reduce your handicap!
 
GolfGym Exercises
Exercise 1 - Power Turn Torso
Exercise 2 - Wrist Flexion & Extension
Exercise 3 - Shoulder - Part 1
Exercise 4 - Shoulder - Part 2
Exercise 4 - Standing Row
Exercise 5 - Side Bend
Exercise 6 - Wrist & Forearm
Exercise 7 - Upper Arm Bicep
Exercise 8 - Mid Back
Exercise 9 - Standing Squat
Exercise 10 - Standing Tricep Extension
Exercise 11 - Standing Chest Press
 
Now lets work with the Stretch Trainer and Golf Cart. Here are the benefits you can receive from these training aids:
1) Improve flexibility to lower the risk of injuries and improve range of motion
2) Increase flexibility of the shoulder girdle for more stability at the top of your back swing
3) Increase flexibility of the upper legs for improved balance during your swing
4) Increase flexibility of your hip girdle for more power and club head speed
5) Increase flexibility of the lower legs for more push-off power in the downswing
6) Increase the flexibility of the trunk which is critical in making an effective turn
7) Increase the flexibility of the forearms and wrists for better club control
8) Ultimately increase your overall fitness level!
 
Stretch Trainer and Golf Cart Exercises
Exercise 1 - Low Back
Exercise 2 - Mid Back
Exercise 3 - Trunk
Exercise 4 - Hip Girdle Stretch
Exercise 5 - Tricep Stretch
Exercise 6 - Trunk Rotation Stretch
Exercise 7 - Shoulder Stretch
Exercise 8 - Chest Stretch
 

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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.
     
    POWER TURN TORSO

     
    Power Turn Torso Power Turn Torso

    Power Turn Torso

    Start: Place one foot in the loop, place your hands correctly in the training grip and assume address position with your feet.
     
    Action: Slowly raise the GolfGym to shoulder height creating tension and slowly turn the torso to one side.
     
    Finish: Hold for a few seconds and return to the center position. Repeat 8-10 times then continue to the opposite side.
     
    Tip: Strengthen the trunk which is critical in making an effective turn.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    WRIST FLEXION & EXTENSION

     
    Wrist Flexion & Extension Wrist Flexion & Extension

    Start: Place one foot in the loop, place your hands correctly in the training grip. Place one foot back and extend the arms downward.
     
    Action: Slowly bend at the wrists and flex upward.
     
    Finish: Hold for a few seconds and return to the start position. Repeat 8-10 times.
     
    Tip: Strengthen the forearms and wrists for better club control.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    SHOULDER - Part 1

    Shoulder Shoulder

    Start:> Place one foot in the loop, hold the training grip in one hand and place your feet shoulder width apart.
     
    Action: Slowly raise the arm upward.
     
    Finish: Hold at shoulder height for a few seconds and repeat. Do the same for the opposite side.
     
    Tips: Strengthen the shoulder girdle for more stability at the top of your backswing.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    SHOULDER - Part 2

    Shoulder Shoulder

    Start: Place one foot in the loop, hold the training grip in one hand and place your feet shoulder width apart.
     
    Action: Slowly raise the arm upward to the side.
     
    Finish: Hold at shoulder height for a few seconds and repeat 8-10 times. Do the same for the opposite side.
     
    Tips: Strengthen the shoulder girdle for more stability at the top of your back swing.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    STANDING ROW

    Standing Row Standing Row

    Start: Place one foot in the loop, hold the training grip in both hands and place your feet shoulder width apart.
     
    Action: Bend the elbows and slowly raise the arms upward.
     
    Finish: Hold at shoulder height for a few seconds and repeat.
     
    Tip: Strengthen the upper back for more stability at the top of your back swing.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    SIDE BEND

    Side Bend Side Bend

    Start: Place one foot in the loop, hold the training grip in one hand and place your feet shoulder width apart.
     
    Action: Bend at the waist and slowly lean to one side.
     
    Finish: Hold for a few seconds and repeat. Do the same for the opposite side.
     
    Tip: Strengthen the obliques for stronger abs at address.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    WRIST & FOREARM

    Wrist Wrist

    Start: Place one foot in the loop, hold the training grip in one hand palm down and place your feet shoulder width apart.
     
    Action: Slowly bend at the wrists and flex upward.
     
    Finish: Hold for a few seconds and return to the start position. Repeat 8-10 times. Do the same for the opposite side.
     
    Tips: Strengthen the forearms and wrists for better club control
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    UPPER ARM BICEP

    Upper Arm Bicep Upper Arm Bicep

    Start: Place one foot in the loop, hold the training grip in one hand palm up and place your feet shoulder width apart.
     
    Action: Keeping your elbow stable, slowly flex the upper arm and curl the handle upward toward the shoulder.
     
    Finish: Hold for a few seconds, return to the start position and repeat. Do the same for the opposite side.
     
    Tips: Strengthen the upper arms for added distance off the tee
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    MID BACK

    Standing Lunge Standing Lunge

    Start: Place one foot forward in the center of the tubing, grip the handles at shoulder height and place one foot behind you elevating on the toe.
     
    Action: Bend both knees and dip downward (not forward).
     
    Finish: Hold for a few seconds and return to the start position pressing through the heel of the forward foot. Repeat.
     
    Tips: Strengthen the upper leg area for more stability in your golf swing.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    STANDING SQUAT

    Tube Squat Tube Squat

    Start: Place both feet in the center of the tubing, grip the handles at shoulder height and spread the feet to shoulder width apart to increase tension.
     
    Action: Bend both knees and simulate as though you are sitting back in a chair.
     
    Finish: Hold for a few seconds and return to the start position pressing through the heels. Repeat.
     
    Tip: Strengthen the hip girdle for more power in your golf swing
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    STANDING TRICEP EXTENSION

    Kelly Blackburn Kelly Blackburn

    Start: Place one foot in the center of the tubing and place the opposite foot forward. Grip the handles with both hands and extend overhead to increase tension.
     
    Action: Bend both elbows and lower the forearms behind the head keeping your elbows close to your ears.
     
    Finish: Hold for a few seconds and slowly return to the start. Repeat.
     
    Tip: Strengthen the upper arms for more distance off the tee.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    STANDING CHEST PRESS

    Kelly Blackburn Kelly Blackburn

     
    Start: Place one foot in the center of the tubing and place the opposite foot forward. Grip the handles with both hands and extend overhead to create a goal post position and increase tension.
     
    Action: Leading with both elbows pull the upper arms forward across the chest.
     
    Finish: Hold for a few seconds and slowly return to the start. Repeat.
     
    Relation to Your Golf Game: A strong chest draws the arms closer together at address and keeps the relationship between the arms consistent throughout the swing, a fundamental that most instructors maintain is critical to generating maximum speed and consistency. The pecs also provide critical balance to the muscles in the upper back that must be strong and active in the swing. Astrong and flexible chest keeps a strong back properly balanced and allows for all the muscles in the torso to work as a coordinated unit during the swing.

    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    LOW BACK

    Low Back stretch Low Back stretch

    Start: Lie back with both knees bent and feet flat on the floor. Pull the right leg to the chest and wrap the center of the stretch trainer around the back of the thigh.
     
    Action: Hold the stretch trainer equally on both sides and slowly bend the knee into the chest to create the stretch.
     
    Finish: Release the tension and repeat but the second time increase the stretch.
     
    Flexible low back will promote a fuller turn.
     
    MID BACK

    Strengthen Back with Stretch Trainer Strengthen Back with Stretch Trainer

     
    Start: Stand with both feet center strap of the Stretch Trainer.
     
    Action: Slowly bend at the waist towards the floor until your torso is parallel to the floor. Slowly round the back upward and pull tension on the stretch trainer.
     
    Finish: When you have reached a comfortable position hold the position and contract the abdomen. Repeat but the second time, increase the stretch.
     
    TRUNK

    Low Trunk stretch Low Trunk stretch

    Low Trunk stretch

    Start: Lie back with both knees bent and feet flat on the floor. Pull the right leg to the chest and wrap the center of the stretch trainer around the arch of the foot.
     
    Action: Straighten the right leg holding on to both loops equally and slowly pull the leg towards the chest. Hold both loops in the left hand, straighten the opposite leg and extend the right arm to the side. Slowly drop the extended leg to 10 oclock (picture shows 9 oclock) and turn the head to the right. (picture 3 shows finish position from opposite side)
     
    Finish: Hold for 30 seconds, release the tension and repeat but the second time increase the stretch. Repeat to the opposite side.
     
    HIP GIRDLE STRETCH

    Hamstring Stretch with Stretch Trainer Hamstring Stretch with Stretch Trainer

    Start: Sit upright and wrap the center strap of the Stretch Trainer around the arch of one foot. Bend the opposite knee and place the opposite foot on the floor to create equal balance.
     
    Action: Pull tension on the stretch trainer and slowly roll onto your back extending your leg with the strap upward. Gently pull the stretch trainer towards you increasing the range of motion in your hamstring.
     
    Finish: When you have reached a comfortable position hold the position for 30 seconds. Repeat to the opposite side.
     
    Tip: Do not bounce and to increase the stretch, extend the bend knee leg flat to the floor.
     
    TRICEP STRETCH

    Tricep Stretch Tricep Stretch Tricep Stretch

    Start: Stand with both feet shoulder width apart and hips rotated forward. Place the loop into the right hand and extend the stretch trainer overhead. Place the opposite hand behind the back and grip the stretch trainer.
     
    Action: Bend the elbow of the extended arm and slowly pull downward on the stretch trainer. Hold for 30 seconds.
     
    Finish: Release the tension and repeat but the second time increase the stretch.
     
    Tips: Keep the knees and abdomen flexed. Do not arch the back.
     
    TRUNK ROTATION STRETCH

    Golf Cart Stretches:  The Trunk Rotation Stretch

    This stretch helps to maintain flexibility in your trunk during play which gives you a greater consistent turn.
     
    Sitting in the middle of the cart with your back straight and your feet on the floor board, turn your torso to one side and reach for the bar across the back of the seat. Make this turn with as little hip movement as possible and feel the stretch throughout your torso . Hold the stretch for 15 to 30 seconds and repeat on the other side.
     
    SHOULDER STRETCH

    Golf Cart Stretches:  The Shoulder Stretch

    Standing beside the golf cart with your side facing the cart, reach across your body with your outside arm and grab the carts canopy support bar. Slowly turn your torso away from the cart to accelerate the stretch. Hold for 15 to 30 seconds and repeat the stretch from the other side.
     
    CHEST STRETCH

    Kelly Blackburn

    Standing to the side of the cart, reach out the arm closest to the cart and grab the canopy support bar. Now move away from the cart until your arm is fully extended and slowly rotate your torso away from the cart until you feel the stretch in your chest. After you find the stretch, hold it for 15 to 30 seconds before repeating with the other side.
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    Kelly beats Monty with two-shot swing on final hole

    By Associated PressJanuary 21, 2018, 3:21 am

    KAILUA-KONA, Hawaii – Jerry Kelly made an 18-foot birdie putt on the final hole, Colin Montgomerie missed a 6-footer for par and Kelly turned a one-shot deficit into a victory Saturday in the Mitsubishi Electric Championship, the season opener on the PGA Tour Champions.

    After Kelly drove it well right into lava rocks on the par-4 16th, leading to bogey and giving Montgomerie the lead, Montgomerie made a mistake with his tee shot on the last, finding a fairway bunker. Montgomerie's approach went over the green and after Kelly converted his birdie, the 54-year-old Scot jammed his par putt well past the hole.


    Full-field scores from the Mitsubishi Electric Championship


    It was the third win on the over-50 tour for the 51-year-old Kelly, who finished tied for 14th last week at the PGA Tour's Sony Open in Honolulu. That gave him confidence as he hopped over to the Big Island for his tournament debut at Hualalai. The limited-field event includes winners from last season, past champions of the event, major champions and Hall of Famers.

    Kelly closed with a 6-under 66 for a three-day total of 18-under 198. Montgomerie shot 69. David Toms shot 67 and finished two shots back, and Miguel Angel Jimenez was another stroke behind after a 66.

    Bernhard Langer, defending the first of his seven 2017 titles, closed with a 70 to finish at 10 under.

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    Rahm manages frustration, two back at CareerBuilder

    By Randall MellJanuary 21, 2018, 1:21 am

    Jon Rahm managed the winds and his frustrations Saturday at the CareerBuilder Challenge to give himself a chance to win his fourth worldwide title in the last year.

    Rahm’s 2-under-par 70 on the PGA West Stadium Course left him two shots off the lead going into the final round.

    “I wasn’t really dealing with the wind that much,” Rahm said of his frustrations. “I was dealing with not being as fluid as I was the last two days.”


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    The world’s No. 3 ranked player opened with a 62 at La Quinta Country Club on Thursday and followed it up with a 67 on Friday at PGA West. He made six birdies and four bogeys on the Stadium Course on Saturday.

    “The first day, everything was outstanding,” Rahm said. “Yesterday, my driver was a little shaky but my irons shots were perfect. Today, my driver was shaky and my irons shots were shaky. On a course like this, it’s punishing, but luckily on the holes where I found the fairway I was able to make birdies.”

    Rahm is projected to move to No. 2 in the world rankings with a finish of sixth or better on Sunday.

    Getty Images

    Cook leads by one entering final round at CareerBuilder

    By Associated PressJanuary 21, 2018, 12:51 am

    LA QUINTA, Calif. – Austin Cook hit a hybrid into the fairway bunker on the par-4 18th on a breezy Saturday afternoon at La Quinta Country Club, then chunked a wedge and raced a chip 20 feet past the hole.

    Kip Henley, the longtime PGA Tour caddie who guided Cook to a breakthrough victory at Sea Island in November, stepped in to give the 26-year-old former Arkansas star a quick pep talk.

    ''Kip said, 'Let's finish this like we did on the first day at the Nicklaus Course.' We made a big par putt on 18 there and he said, 'Let's just do the same thing. Let's get this line right and if you get the line right it's going in.'''

    It did, giving Cook an 8-under 64 and a one-stroke lead in the CareerBuilder Challenge going into the final round on the Stadium Course at PGA West. Fellow former Razorback Andrew Landry and Martin Piller were tied for second, and Jon Rahm and Scott Piercy were a another stroke back after a tricky day in wind that didn't get close to the predicted gusts of 40 mph.


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    ''I know that I wouldn't have wanted to play the Stadium today,'' Cook said. ''I think we got a great draw with the courses that we got to play on the days that we got to play them.''

    Cook played the final six holes on the front nine in 6 under with an eagle and four birdies.

    ''Starting on my fourth hole, I was able to make a birdie and kind of get the ball rolling and it never really stopped rolling,'' Cook said. ''Kip and I were doing really good at seeing the line on the greens.''

    After a bogey on 10, he birdied 11, 12 and 15 and parred the final three to get to 19-under 197.

    ''I think that tonight the nerves, the butterflies, all that will kind of be a little less,'' Cook said. ''I've been in the situation before and I was able to finish the job on Sunday. I think it would be a little different if I didn't play like I did on Sunday at Sea Island.''

    He's making his first start in the event.

    ''I came in from Hawaii on Monday, so I only had two days to prepare for three courses,'' Cook said.

    Landry, the second-round leader, had a 70 at the Stadium. Piller, the husband of LPGA tour player Gerina Piller, shot a 67 at La Quinta. Winless on the PGA Tour, they will join Cook in the final threesome.

    ''Piller's a good guy and we have played a lot together and same with Cookie,'' said Landry, the only player without a bogey after 54 holes. ''Hope the Hogs are going to come out on top.''

    Rahm had a 70 at the Stadium to reach 17 under. The third-ranked Rahm beat up the par 5s again, but had four bogeys – three on par 3s. He has played the 12 par 5s in 13 under with an eagle and 11 birdies.

    ''A little bit of a survival day,'' Rahm said.

    The wind was more of a factor on the more exposed and tighter Stadium Course.

    ''The course is firming up,'' Rahm said. ''I know if we have similar wind to today, if we shoot something under par, you'll be way up there contesting it over the last few holes.''

    Piercy had a 66 at the Stadium.

    ''I controlled my ball really well today,'' he said.

    Adam Hadwin had a 67 at La Quinta a year after shooting a third-round 59 on the course. The Canadian was 16 under along with Grayson Murray and Brandon Harkins. Murray had a 67 on the Nicklaus Course, and Harkins shot 68 at the Stadium.

    Phil Mickelson missed the cut in his first tournament of the year for the second time in his career, shooting a 74 on the Stadium to finish at 4 under – four strokes from a Sunday tee time. The 47-year-old Hall of Famer was playing for the first time since late October. He also missed the cut in the Phoenix Open in his 2009 opener.

    Charlie Reiter, the Palm Desert High School senior playing on the first sponsor exemption the event has given to an amateur, also missed the cut. He had three early straight double bogeys in a 77 on the Stadium that left him 1 over.

    John Daly had an 80 at La Quinta. He opened with a triple bogey and had six bogeys – four in a row to start his second nine - and only one birdie. The 51-year-old Daly opened with a 69 on the Nicklaus layout and had a 71 on Friday at the Stadium.

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    Phil misses CareerBuilder cut for first time in 24 years

    By Randall MellJanuary 21, 2018, 12:48 am

    Phil Mickelson missed the cut Saturday at the CareerBuilder Challenge. It’s a rare occurrence in his Hall of Fame career.

    He has played the event 15 times, going back to when it was known as the Bob Hope Classic. He has won it twice.

    How rare is his missing the cut there?

    The last time he did so, there was no such thing as a DVD, Wi-Fi, iPods, Xbox, DVR capability or YouTube.


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    The PGA Tour’s Jon Rahm didn’t exist, either.

    The last time Mickelson missed a cut in this event was 1994, nine months before Rahm was born.

    Mickelson struggled to a 2-over-par 74 in the heavy winds Saturday on the PGA West Stadium Course, missing the 54-hole cut by four shots. He hit just four of 14 fairways, just nine of 18 greens. He took a double bogey at the 15th after requiring two shots to escape the steep-walled bunker on the left side of the green.

    Mickelson won’t have to wait long to try to get back in the hunt. He’s scheduled to play the Farmers Insurance Open next week at Torrey Pines in La Jolla, Calif.