Golf Fitness on the Go - Add More Swing Consistency

By Kelly BlackburnNovember 2, 2004, 5:00 pm
This week we will strengthen the chest muscles for more consistency throughout your swing! We are using the Rock-N-Flex balance board and strength tubing to accomplish these exercises that can be done from the comfort of home or while traveling. These easy to follow exercises will prepare you for the stress of the game, increase your fitness level and enhance your on-course performance.
 
This program was featured on The Natural Golf Makeover Challenge. The Rock-N-Flex is two pieces of equipment in one. The balance board is used for core strengthening exercises while the strength tubing concentrates on upper body strength for your game. Combine the two for an overall total body golf conditioning workout! The Rock-N-Flex can be found in the pro shop.
 
Rock-N-Flex

 
Now lets get started!
 
A strong chest draws the arms closer at address and keeps the relationship between the arms consistent throughout the swing. The pectoral muscles provide critical balance to the muscles in the upper back that must be strong and active in the swing. A strong 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. An exercise as simple as a push up will help strengthen your chest, but by using a balance board you will also strengthen the core muscles of your torso.
 
BALANCED PUSH UP

 
Balanced Push Up

 
Start: Place your palms at each end of the balance board and assume the push up position either military or modified as shown above.
 
Action: Flex your abdomen and slowly descend your torso towards the board. Hold for a few seconds and slowly return to the start position. Repeat 10 times.
 
TUBE CHEST PRESS

 
Tube Chest PressTube Chest Press

 
Start: Place one foot in the tubing and place the opposite forward. Place the tubing behind your upper arms and place the arms in a simulated goal post position.
 
Action: Slowly press both arms forward across your chest leading with your elbows. Hold for a few seconds and return to the start position. Repeat 10 times.
 
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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.
     
    Kelly
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  • Newsmaker of the Year: No. 1, Justin Thomas

    By Golf Channel DigitalDecember 18, 2017, 1:00 pm

    He won a major, captured the FedExCup and was named the PGA Tour’s Player of the Year. It should come as no surprise that Justin Thomas holds the top spot on our Newsmakers list for 2017.

    Thomas entered the year ranked outside the top 20, and few might have pegged him for a transcendent campaign. But he kicked off January with a win in Hawaii, added another before leaving the Aloha State and never looked back.

    Thomas’ seminal moment came in August when he captured the PGA Championship at Quail Hollow for his breakthrough major title. One month after greeting Jordan Spieth behind the final green at Royal Birkdale, this time it was Thomas’ turn to have friends stick around to snap pictures with the trophy that signaled his arrival among golf’s upper echelon.


    Full list of 2017 Newsmakers of the Year


    In addition to racking up the hardware – five in total, including the inaugural CJ Cup at Nine Bridges in his first start of the new wraparound season – Thomas dazzled with style. His runaway win at the Sony Open included an opening-round 59, and his third-round 63 at Erin Hills marked the first time anyone had ever shot 9 under on a U.S. Open venue.

    Thomas’ consistency was rewarded at East Lake, when a runner-up finish at the Tour Championship netted him the season-long title and $10 million prize. It was in the subsequent press conference where he shared the goals list he had written into his cell phone in February, having ticked off nearly every one. It showed a dedicated attention to detail as well the tactical approach with which Thomas had steered his rapid ascent.

    Heading into a new year, he’s now very clearly entrenched as one of the world’s best. And as his career progresses, it’s likely we’ll look back at 2017 as the point where Thomas first transformed great potential into eye-popping results.

    Win No. 1: Title defense at the CIMB Classic

    Article: Thomas (64) rallies to defend CIMB title


    Win Nos. 2 and 3: The Hawaiian double

    Article: Thomas refuses to let disastrous hole derail TOC win

    Article: Worst week ever ends with another title at Sony Open


    Record Round No. 1: 59 at the Sony Open

    Article: Thomas becomes youngest player to shoot 59

    Take a look: Thomas’ scorecard from his amazing 59


    Record Round No. 2: 63 at the U.S. Open

    Article: Thomas sets U.S. Open record with 9-under 63


    Temporary Slide: Open MC makes it three in a row

    Watch: Thomas loses club, makes 9, misses Open cut


    Mr. Major (and win No. 4): PGA champ at Quail Hollow

    Article: Thomas joins the club – the major club


    Win No. 5: Dell Technologies Championship

    Article: Thomas wins the battle of buddies over Spieth


    The $10 Million Man: FedExCup champ


    Biggest Win of All? Player of the Year


    And One to Grow On: Wins at CJ Cup in 2017-18 season

    Article: Thomas caps torrid 12-month run with CJ Cup win


    Photo Galleries: Best of ...

    Best of: Justin Thomas and Jillian Wisniewski

    Best of: Justin Thomas through the years

    Getty Images

    Newsmakers of the Year: Top 10 in 2017

    By Golf Channel DigitalDecember 18, 2017, 12:30 pm

    Cabreras win PNC Father/Son Challenge

    By Associated PressDecember 17, 2017, 11:36 pm

    ORLANDO, Fla. - Angel Cabrera and Angel Cabrera Jr. closed with a 12-under 60 for a three-shot victory in their debut at the PNC Father/Son Challenge.

    The Cabreras opened with a 59 at The Ritz-Carlton Golf Club and were challenged briefly by the defending champions, David Duval and Nick Karavites, in the scramble format Sunday. The Argentines went out in 30, and they had a two-shot lead with Cabrera's son came within an inch of chipping in for eagle on the final hole.

    They finished at 25-under 199 for a three-shot victory over Duval and Karavites, and Bernhard Langer and Jason Langer. The Langer team won in 2014.

    Mark O'Meara and Shaun O'Meara tied for fourth at 21 under with Jerry Pate and Wesley Pate.

    Cabrera wasn't even in the field until two-time U.S. Open champion Curtis Strange and his son, Tom Strange, had to withdraw.

    Duval and his stepson went out in 28, but the Cabreras regained control by starting the back nine with back-to-back birdies, and then making birdies on the 13th, 14th and 16th. The final birdie allowed them to tie the tournament scoring record.

    ''This is certain my best week of the year,'' said Cabrera, the 2009 Masters champion and 2007 U.S. Open champion at Oakmont. ''To play alongside all the legends ... as well as playing alongside my son, has been the greatest week of the year.''

    The popular event is for players who have won a major championship or The Players Championship. It is a scramble format both days.

    In some cases, the major champions lean on the power of their sons for the distance. O'Meara said Saturday that his ''little man'' hit it 58 yards by him on the 18th. And on Sunday, Stewart Cink said son Reagan told him after outdriving him on the opening four holes, ''In this tournament I may be your son, but right now I'm your Daddy!''

    Jack Nicklaus played with his grandson, G.T. They closed with a 64 and tied for 15th in the field of 20 teams.

    Rose wins; Aphibarnrat earns Masters bid in Indonesia

    By Will GrayDecember 17, 2017, 1:59 pm

    Justin Rose continued his recent run of dominance in Indonesia, while Kiradech Aphibarnrat snagged a Masters invite with some 72nd-hole dramatics.

    Rose cruised to an eight-shot victory at the Indonesian Masters, carding bookend rounds of 10-under 62 that featured a brief run at a 59 during the final round. The Englishman was the highest-ranked player in the field and he led wire-to-wire, with Thailand's Phachara Khongwatmai finishing second.

    Rose closes out the year as perhaps the hottest player in the world, with top-10 finishes in each of his final 10 worldwide starts. That stretch includes three victories, as Rose also won the WGC-HSBC Champions and Turkish Airlines Open. He hasn't finished outside the top 10 in a tournament since missing the cut at the PGA Championship.

    Meanwhile, it took until the final hole of the final tournament of 2017 for Aphibarnrat to secure a return to the Masters. The Thai entered the week ranked No. 56 in the world, with the top 50 in the year-end world rankings earning invites to Augusta National. Needing an eagle on the 72nd hole, Aphibarnrat got just that to snag solo fifth place.

    It means that he is projected to end the year ranked No. 49, while Japan's Yusaku Miyazato - who started the week ranked No. 58 and finished alone in fourth - is projected to finish No. 50. Aphibarnrat finished T-15 in his Masters debut in 2016, while Miyazato will make his first appearance in the spring.

    The results in Indonesia mean that American Peter Uihlein and South Africa's Dylan Frittelli are projected to barely miss the year-end, top-50 cutoff. Their options for Masters qualification will include winning a full-point PGA Tour event in early 2018 or cracking the top 50 by the final March 25 cutoff.