Golf Fitness on the Go - Series 2 Recap

By Kelly BlackburnAugust 24, 2004, 4:00 pm
This week we will review our Golf Fitness on the Go series 2 using a weighted club. These easy to follow exercises will prepare you for the stress of the game, increase your fitness level and enhance your on-course performance. Next week we begin a new series with resistance tubing that can be found in the pro shop.
 
Here are the benefits you can receive from this series:
  1. Strengthen the shoulder girdle for more stability at the top of your back swing

  2. Strengthen the upper legs for improved balance during your swing

  3. Strengthen your hip girdle for more power and club head speed

  4. Strengthen the lower legs for more push-off power in the downswing

  5. Strengthen the trunk which is critical in making an effective turn

  6. Strengthen the forearms and wrists for better club control

  7. Strengthen the upper arms for added distance off the tee

  8. Ultimately increase your overall fitness level and reduce your handicap!
Are you ready? Grab your weighted club and and let's get started!
 
Exercise 1 - Hip Flexor
Exercise 2 - Low Back
Exercise 3 - Shoulder
Exercise 4 - Tricep
Exercise 5 - Chest
Exercise 6 - Trunk
Exercise 7 - Calf
Exercise 8 - Side Hip
Exercise 9 - Hamstring
Exercise 10 - Quadricep
Exercise 11 - Backswing
Exercise 12 - Follow-Through
 
Kelly
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    EXERCISE 1- HIP FLEXOR

    Hip Flexor

    Start: Hold the swing trainer for balance with the clubhead facing you. Take a large step back with one foot and lift the heel.
     
    Action: Rotate the hip forward, bend the back knee and lower the torso.
     
    Finish: Slowly return to the start position and repeat to the opposite side.
     
    Tips: Keep the knee over the ankle at all times.
     
    Flexible quadriceps and hip flexors will increase hip turn creating more power behind the ball.
     
    EXERCISE 2 - LOW BACK

    Low BackLow Back

    Start: Place the feet shoulder width apart and place the swing trainer across the quadriceps.
     
    Action: Slowly round the back upward.
     
    Finish: Return to the start position.
     
    Tips: Keep the neck in a neutral position and the abdomen flexed.
     
    Flexible low back will help to alleviate back pain associated with the golf swing.
     
    EXERCISE 3 - SHOULDER

    Saggy Shoulder Solutions - shoulder rotation Saggy Shoulder Solutions - shoulder rotation Saggy Shoulder Solutions - shoulder rotation

    Start: Stand with both feet shoulder width apart, hips rotated forward and holding the swing trainer at the grip and clubhead.
     
    Action: Simultaneously lower the grip down and left while rotating the clubhead over and right to create the stretch.
     
    Finish: Slowly return to the start position and repeat to the opposite side.
     
    Tips: Keep the shoulders relaxed.
     
    Flexible shoulders result in more stability at the top of the backswing.
     
    EXERCISE 4 - TRICEP

    Tricep Stretch with Swing TrainerTricep Stretch with Swing TrainerTricep Stretch with Swing Trainer

    Start: Stand with both feet shoulder width apart with the hips rotated forward and holding the swing trainer at the grip and clubhead. Release the clubhead and slowly drop the shaft behind the back.
     
    Action: Grip the clubhead with the opposite hand and gently pull downward to create the stretch.
     
    Finish: Release the clubhead and repeat to the opposite side.
     
    Tips: Do not arch the back. Keep the neck in a neutral position.
     
    Flexible triceps result in getting the golf club deep in the backswing.
     
    EXERCISE 5 - CHEST

    ChestChest

    Start: Stand with both feet shoulder width apart, hips rotated forward and holding the swing trainer behind the back at the grip and clubhead.
     
    Action: Slowly expand the chest and raise both arms back and up slightly.

    Finish: Return to the start position.
     
    Tips: Do not arch the back. Keep the shoulders relaxed.
     
    EXERCISE 6 - TRUNK

    TrunkTrunkTrunk

    Start: Stand with the feet shoulder width apart, hips rotated forward and the arms extended at shoulder height holding the swing trainer grip and clubhead.
     
    Action: Slowly rotate the torso with minimal turn in the hips to create the stretch.
     
    Finish: Return to the start position and repeat to the opposite side.
     
    Tips: Do not arch the back. Head follows arms.
     
    Flexible upper trunk results in a fuller backswing.
     
    EXERCISE 7 - CALF

    Calf stretchCalf stretch

    Start: Hold the weighted club in front with the clubhead facing you and place one foot back.
     
    Action: Slowly bend the knee of the forward leg and lean slightly forward keeping the heel of the rear leg on the ground.
     
    Finish: Hold for 15 seconds and repeat to the opposite side.
     
    Tips: Keep both knees slightly flexed. Do not arch the back.
     
    Strong calves add more push-off power in the downswing.
     
    EXERCISE 8 - SIDE HIP

    Side Hip stretchSide Hip stretch

    Start: Stand with both feet shoulder width apart, hips rotated forward and holding the swing trainer at the grip and clubhead. Raise swing trainer overhead.

    Action: Flex both knees slightly and slowly bend at the waist to create the stretch.
     
    Finish: Return to the start position and repeat to the opposite side.
     
    Tips: Do not arch the back. Do not tilt the hip outward. Keep the neck in a neutral position.
     
    EXERCISE 9 - HAMSTRING

    HamstringsHamstrings

    Start: Place the swing trainer in front of you with the clubhead facing towards you and place both hands on the grip for balance. Extend one leg forward and pace the heel down and toe upward with both knees slightly flexed.
     
    Action: Bending the back knee, slowly sit back and down creating the stretch.
     
    Finish: Slowly return to the start position and repeat to the opposite side.
     
    Tips: Do not arch the back. Keep the abdomen flexed and the spine and neck in a neutral position.
     
    Flexible hamstrings will increase hip turn and help alleviate low back pain associated with the golf swing.
     
    EXERCISE 10 - QUADRICEP

    Quadriceps & Hip FlexorsQuadriceps & Hip FlexorsQuadriceps & Hip Flexors


    Start: Place the swing trainer in front of you with the clubhead facing towards you and place one hand on the grip for balance.
     
    Action: Bend the knee and slowly raise the foot until you can grip the heel or front of the foot.
     
    Finish: Carefully push the hip forward to create a greater stretch in the upper thigh.
     
    Tips: Keep the knee over the ankle at all times.
     
    Flexible quadriceps and hip flexors will increase hip turn creating more power behind the ball.
     
    EXERCISE 11 - BACKSWING

    Shoulder Turn 01Shoulder Turn 02Shoulder Turn 03

    Start: Place the swing trainer across the back and hook both elbows to secure. Place both feet at address position. Flex the abdomen and place torso at address position.
     
    Action: Slowly rotate the torso to the top of the backswing.
     
    Finish: Return to the start position.
     
    Tips: Keep the head focused at the tee.
     
    EXERCISE 12 - FOLLOW-THROUGH

    Shoulder Turn 01Shoulder Turn 04Shoulder Turn 05

    Start: Place the swing trainer across the back and hook both elbows to secure. Place both feet at address position. Flex the abdomen and place torso at address position.
     
    Action: Slowly rotate the torso to the top of the followthrough position.
     
    Finish: Return to the start position.
     
    Tips: Head follows target
  • Getty Images

    Sergio starts season with 66 in Singapore

    By Associated PressJanuary 18, 2018, 12:56 pm

    SINGAPORE – Sergio Garcia opened his season with a 5-under 66 and a share of the clubhouse lead on Thursday in the first round of the weather-interrupted Singapore Open.

    Playing his first tournament of the year, the Masters champion rebounded after making an early bogey to collect four birdies and an eagle at the Sentosa Golf Club.

    He was later joined by American qualifier Kurt Kitayama in the clubhouse lead. Still on the course, Tirawat Kaewsiribandit was at 6 under through 16 holes when play was suspended for the day because of the threat of lightning.

    Louis Oosthuizen, the 2010 Open champion, was at 5 under through 16 holes when he also had to stop his round because of the weather.

    Of the players who did finish their opening rounds, only three were within two strokes of Garcia and Kitayama. One of them was Casey O'Toole, who aced the par-3 second with a 7-iron.



    The 38-year-old Garcia dropped his only shot of the day on the par-4 15th, his sixth hole after teeing off on the back nine, when he missed the fairway and was unable to make par. But he made amends when he birdied the par-3 17th and then eagled the par-5 18th to go out in 33.

    ''I was 1 over after (the) seventh but it didn't feel like I was playing badly,'' said Garcia, who made birdies on each of the two par 5s and one of the par 3s on the second nine. ''But then I hit two greats in a row for holes 17 and 18. I got a birdie-eagle there, so that settled me a little bit and I could play solid in the back nine and it was a great round.''

    Garcia made the shortlist for the Laureus Sports Awards in the Breakthrough of the Year category after claiming his first major at Augusta National last year and is hoping for more success this season.

    He credits the Singapore Open as having played a part in toughening him up for his Masters win because he opted to start his 2017 campaign in the stifling humidity of Southeast Asia to prepare himself for the bigger tournaments ahead.

    Although he finished tied for 11th in Singapore, Garcia won the Dubai Desert Classic the next week and was in peak form when he won the Masters two months later.

    Kitayama only secured his place in the $1 million event on Monday by finishing at the top of the qualifying competition, but he made a strong start with birdies on three of his first five holes. The 25-year-old Thai was 6 under through 13 holes but spoiled his otherwise flawless round with a bogey on his last.

    ''I started with a birdie and I just let it roll from there. I had some good tee shots, which I think, is the biggest thing for this course,'' Kitayama said. ''I'm a little tired, but I'm hanging in there. Whenever I have time off, I'll try not to think too much about golf.''

    Getty Images

    13-year-old beats DJ in closest-to-the-pin contest

    By Ryan LavnerJanuary 18, 2018, 12:26 pm

    Dustin Johnson didn’t just get beat by Tommy Fleetwood and Rory McIlroy on Day 1 of the Abu Dhabi HSBC Championship.

    Even a 13-year-old got the best of the world No. 1.

    Oscar Murphy teed off on the 177-yard 15th hole as part of the tournament’s Beat the Pro challenge during the opening round. The Northern Irishman, one of the HSBC’s Future Falcons, carved a 3-wood toward a back-right pin, about 25 feet away, closer than both Johnson and Fleetwood.

    “An unbelievable shot,” Fleetwood said afterward, “and me and Rory both said, ‘We don’t have that in our locker.’”



    Johnson still made par on the hole, but he mixed four birdies with four bogeys Thursday for an even-par 72 that left him six shots back of Fleetwood and Hideto Tanihara after the opening round.

    Johnson, who tied for second here a year ago, is coming off a dominant performance at the Sentry Tournament of Champions, where he won by eight shots to strengthen his lead atop the world rankings. 

    Getty Images

    McIlroy 'really pleased' with opening 69 in Abu Dhabi

    By Ryan LavnerJanuary 18, 2018, 12:10 pm

    It was an auspicious 2018 debut for Rory McIlroy.

    Playing alongside world No. 1 Dustin Johnson for his first round since October, McIlroy missed only one green and shot a bogey-free 69 at the Abu Dhabi HSBC Championship. McIlroy is three shots back of reigning Race to Dubai champion Tommy Fleetwood, who played in the same group as McIlroy and Johnson, and Hideto Tanihara.

    Starting on the back nine at Abu Dhabi Golf Club, McIlroy began with 11 consecutive pars before birdies on Nos. 3, 7 and 8.


    Full-field scores from the Abu Dhabi HSBC Championship


    “I was excited to get going,” he told reporters afterward. “The last couple of months have been really nice in terms of being able to concentrate on things I needed to work on in my game and health-wise. I feel like I’m the most prepared for a season that I’ve ever been, but it was nice to get back out there.”

    Fleetwood, the defending champion, raced out to another lead while McIlroy and Johnson, who shot 72, just tried to keep pace.

    “Tommy played very well and I was just trying to hang onto his coattails for most of the round, so really pleased – bogey-free 69, I can’t really complain,” McIlroy said.

    This was his first competitive round in more than three months, since a tie for 63rd at the Dunhill Links. He is outside the top 10 in the world ranking for the first time since 2014. 

    Getty Images

    Hadwin returns to site of last year's 59

    By Will GrayJanuary 17, 2018, 11:04 pm

    Adam Hadwin had a career season last year, one that included shooting a 59 and winning a PGA Tour event. But those two achievements didn't occur in the same week.

    While Hadwin's breakthrough victory came at the Valspar Championship in March, it was at the CareerBuilder Challenge in January when he first made headlines with a third-round 59 at La Quinta Country Club. Hadwin took a lead into the final round as a result, but he ultimately couldn't keep pace with Hudson Swafford.

    He went on to earn a spot at the Tour Championship, and Hadwin made his first career Presidents Cup appearance in October. Now the Canadian returns to Palm Springs, eager to improve on last year's result and hoping to earn a spot in the final group for a third straight year after a T-6 finish in 2016.

    "A lot of good memories here in the desert," Hadwin told reporters. "I feel very comfortable here, very at home. Lots of Canadians, so it's always fun to play well in front of those crowds and hopefully looking forward to another good week."

    Hadwin's 59 last year was somewhat overshadowed, both by the fact that he didn't win the event and that it came just one week after Justin Thomas shot a 59 en route to victory at the Sony Open. But he's still among an exclusive club of just eight players to have broken 60 in competition on Tour and he's eager to get another crack at La Quinta on Saturday.

    "If I'm in the same position on 18, I'm gunning for 58 this year," Hadwin said, "not playing safe for 59."