Golf Fitness QA - Week 1

By Kelly BlackburnDecember 12, 2006, 5:00 pm
Welcome to week 1 of Golf Fitness Q&A! I have taken your questions and categorized them from the most common to the not so common. I will be answering 2 per week along with demonstrations using different types of equipment. If you need any of the training aids that will be used in this series, simply visit the golf fitness Pro Shop!
 
Lets get started!
 
Question:
 
My teaching pro wants me to increase the strength and flexibility in my hands and forearms. Can you help me with what to do? Katherine - Colorado Springs, CO
 
Answer:
 
Katherine these simple exercises will improve the strength and flexibility in your hands, forearms and wrists and will help you with better club control!
 
Stretching a rubber band for strength
 
Rubber Band Stretch Rubber Band Stretch

The extender exercise is equally simple, but almost never practiced. All you need is a sturdy rubber band and ten minutes. Here's how it works.
 
1. Wrap a short, strong rubber band around your thumb and a finger so that the band is relaxed when the hand is closed.
 
2. Open the hand slowly, stretching the rubber band between the thumb and finger, then close the hand just as slowly so that you feel resistance in both directions.
 
Repeat the exercises 10 times with each finger of each hand until all fingers have worked through the same number of repetitions. Extend and release slowly to make the exercises more effective.
 
Squeeze Ball
 
Squeeze Ball Squeeze Ball

Repeat this exercise doing 20 repetitions for 3 sets with a rest of 30 seconds between each set. During the rest period, extend and spread your fingers to stretch your hand. Just because you can squeeze the ball 100 times without stopping doesn't mean that you should. Your hands bet a better workout if you take a break between sets.
 
Working both hands equally. Don't fall into the old golf trap of thinking the left hand should be considerably stronger than the right. In strength training (as in life), both sides deserve equal time.
 
Flexibility
 
Forearm Stretch

Standing with your feet shoulder-width apart and your hips rotated forward, place your right hand into the loop of the Stretch Trainer. Holding your arm straight out in front of you, slowly pull downward on the Stretch Trainer until you feel the stretch in your biceps and your forearms. Hold this stretch for 30 seconds and repeat to the opposite side.

Question:
 
I need help with endurance for my golf game. I have a bike and treadmill at home. Any suggestions would be appreciated. Chuck ' Boston, MA
 
Answer:
 
Upright or Recumbent BikeGolf is a sport of tempo, timing, mechanics and power. However, endurance is also important to your golf game. If you are not in shape aerobically, losing steam when playing 18 holes will take mental and physical energy away from your game.
 
Increase your cardiovascular capacity (the ability to use oxygen and fuel efficiently during longer periods of exercise) to play optimal golf. Aerobic capacity is developed through sustained exercise at 60-85% of your maximum heart rate. Choose an activity that you will continue 20-30 minutes; for example, biking, swimming, brisk walking or stair climbing. Also choose a program that offers interval options. This gives you the same scenario as if you had to tackle an incline on the course getting to your next shot!
 
To determine your target heart range, use this formula: Subtract your age from 220. Multiply the difference by .6 and again by .85.
 
(For example, a 40 year old calculates 220-40 X .6 = 108, and then 220-40 X .85 = 153, so target range is 108-153 beats per minute).
 
Now you have your training range to increase your aerobic capacity. Monitor your heart rate every five minutes to insure you are training efficiently.
 
Kelly
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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 12 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.
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    McIlroy 'happy to be back', can 'empathize' with Tiger

    By Associated PressJanuary 16, 2018, 3:50 pm

    ABU DHABI, United Arab Emirates – After a long layoff from golf, Rory McIlroy has some newfound sympathy for Tiger Woods.

    The 28-year-old Northern Irishman is making a comeback at the Abu Dhabi HSBC Championship after ending his season early last year. He has not played a round since the final day of the Alfred Dunhill Links Championship on Oct. 8.

    McIlroy, a four-time major champion who has slipped to No. 11 in the world rankings, last won the Tour Championship on the PGA Tour in September 2016. He injured a rib in his first outing of 2017 – at the South African Open – and felt its after-effects throughout the year.

    McIlroy, who has seven top-five finishes in his last eight starts in Abu Dhabi, said Tuesday he felt mentally low because of his physical issues.

    ''Honestly, I was excited to be done. I could have shut it down after the PGA Championship very easily and taken the rest of the year off, but I didn't. I played six events after that, played OK and had a chance to win one of them,'' McIlroy said. ''But I was just excited to take that time off and get myself just sort of a re-set.''

    Last week, McIlroy also revealed that he has a minor, non-threatening heart condition that needs regular check-ups.

    ''After that 3-plus months of a re-set, I'm very happy to be back. I felt like I needed it physically and mentally. I just felt like it was a little bit of a sabbatical. I've been out here for 10 years, and I want to get ready for the next 10.''

    McIlroy compared his situation to what Woods has been going through.

    ''I've only been through, maybe, not even 5 percent of what he's had to go through. And you can tell from where he was to where he is now mentally, because of physically where he is ... he's a totally different person,'' McIlroy said. ''Of course, I empathize with him, and I know he was in a dark place there for a while. It's just so great to see him out of that and back and excited to be playing golf again.''

    The Abu Dhabi HSBC Championship will be the first of back-to-back events for McIlroy, who is also playing next week in Dubai.

    ''I think the next two weeks will be a big learning curve, just to see where I'm at,'' McIlroy said. ''I'm obviously coming into the events trying to play as well as I can and trying to compete and trying to win, but I think there will definitely be things I'll have to work on going into that stretch in the States.''

    The tournament, which starts Thursday, has attracted some big names, including top-ranked Dustin Johnson, No. 6 Justin Rose, No. 9 Henrik Stenson, No. 14 Paul Casey and No. 15 Matt Kuchar. No. 18 Tommy Fleetwood is the defending champion.

    Getty Images

    Pre-tourney caution be damned: Stenson rides camel

    By Grill Room TeamJanuary 16, 2018, 3:29 pm

    If you were under the impression Henrik Stenson's days of engaging in pre-tournament hijinks at HSBC-sponsored events were over, then you don't know the Swedish Superman.

    Ahead of this week's HSBC Abu Dhabi Golf Championship, the 2016 champion golfer of the year decided to have some fun riding (and pretend-spanking) a camel:

    If you can't imagine any reason Stenson wouldn't get on a camel, we will point you to the WGC-HSBC Champions back in October, when Stenson, Dustin Johnson, Haotong Li and Hideki Matsuyama took place in this hire-wire act:

    Two weeks later, Stenson revealed a rib injury, and a report from the U.K.'s Telegraph stated "that not only was the Shanghai caper to blame, but that Stenson is annoyed about being persuaded to do it in the first place."

    Stenson brushed back at that report in this Instagram post, saying that his "comment about not being Superman was a sarcastic way of saying that I am susceptible to injury like any other athlete and sometimes these things happen when you least expect them. I was pleased to help promote the HSBC Champions and to continue my string of success at the event and I was never forced to do anything. HSBC is a great sponsor to golf worldwide and I am not happy to see them being made responsible for my withdrawal."

    I’m disappointed to have to pre-emptively withdraw from the Nedbank Golf Challenge Hosted by Gary Player, I was looking forward to this important year-end event on the European Tour. At this point I am back home in Orlando waiting to do a scan on my ribs and get the necessary rest. I am still hoping for a quick recovery and have not ruled out playing in Dubai next week at this point. My comment about not being Superman was a sarcastic way of saying that I am susceptible to injury like any other athlete and sometimes these things happen when you least expect them. I was pleased to help promote the HSBC Champions and to continue my string of success at the event and I was never forced to do anything. HSBC is a great sponsor to golf worldwide and I am not happy to see them being made responsible for my withdrawal. The plan as of now will be to participate in the DP World Championship if my body is back to 100%. H

    A post shared by Henrik Stenson (@henrikstenson) on

    And it would appear he genuinely meant those comments, at least enough to get on a camel.

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    Spieth, McIlroy to support Major Champions Invitational

    By Golf Channel DigitalJanuary 16, 2018, 2:25 pm

    Nick Faldo announced Tuesday the creation of the Major Champions Invitational.

    The event, scheduled for March 12-14, is an extension of the Faldo Series and will feature both male and female junior players at Bella Collina in Montverde, Fla.

    Jordan Spieth, Rory Mcllroy, Annika Sorenstam, Adam Scott, Henrik Stenson, Jerry Pate and John Daly have already committed to supporting the event, which is aimed at mentoring and inspiring the next generation of players.  

    “I’m incredibly excited about hosting the Major Champions Invitational, and about the players who have committed to support the event,” Faldo said. “This event will allow major champions to give something back to the game that has given them so much, and hopefully, in time, it will become one of the most elite junior golf events in the world.”

    Getty Images

    Rosaforte: Woods plays with Obama, gets rave reviews

    By Golf Channel DigitalJanuary 16, 2018, 2:15 pm

    Golf Channel insider Tim Rosaforte reports on Tiger Woods’ recent round at The Floridian in Palm City, Fla., alongside President Barack Obama.

    Check out the video, as Rosaforte says Woods received rave reviews from instructor Claude Harmon.