Golf Fitness on the Go with Rock-N-Flex - Week 1

By Kelly BlackburnSeptember 28, 2004, 4:00 pm
This week we will begin our 4th series of Golf Fitness on the Go with the Rock-N-Flex balance board and strength tubing. Many of you email me weekly requesting exercises that can be done from the comfort of home or while traveling. This series is exactly what youve asked for! 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-FlexRock-N-Flex

 
Here are the benefits we will achieve from this series:
 
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 core muscles for better balance
4) Strengthen the forearms and wrists for better club control
5) Strengthen the upper arms for added distance off the tee
6) Strengthen your hip girdle for more power and club head speed
7) Strengthen the upper legs for improved balance during your swing
8) Strengthen the lower legs for more push-off power in the downswing
9) Ultimately increase your overall fitness level and reduce your handicap!
 
Now lets get started!
 
The gastrocnemius, commonly called the calf muscle, drives the lower body through the swing, while the ankle flexors are critical for balance. Here are two simple exercises to ensure that your lower legs are prepared to assist you with more push off power in your downswing!
 
SHIN

Shin stretch with Rock-N-Flex

 
Start: Place the heel of one foot in the center of the Rock-N-Flex balance board.
 
Action: Pointing your toe, slowly rock the board forward until you feel a good stretch in the front lower leg area.
 
Finish: Hold for 5 seconds. Repeat 10 times and do the same for the opposite side.
 
CALF

Calf stretch with Rock-N-Flex

 
Start: Place the toe of one foot in the center of the Rock-N-Flex balance board.
 
Action: pressing your heel, slowly rock the board downward until you feel a good stretch in the rear lower leg area.
 
Finish: Hold for 5 seconds. Repeat 10 times and do the same for the opposite side.
 
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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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    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.

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