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
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