Power on the Fly - Week 6

By Kelly BlackburnAugust 29, 2006, 4:00 pm
Welcome to week 6 of Power on the Fly. Ive taken your suggestions and comments and developed this series covering all aspects of your physical needs to improve your golf game while using workout tools that you can easily take with you anywhere!
 
For this series Power on the Fly well use a 4 lb. weighted ball specifically 5 inches in diameter for easy use. If you do not have one simply visit the golf fitness pro shop to order. Remember to review weeks 1 through 5 to add to this week's training tips.
 
A good golf swing requires a slow stretching of the muscles as the club is brought back to the top of the backswing, followed by an explosive contraction of the muscles in the chest and hip girdle that facilitates the downswing. Simply put, this generates more power behind the ball. It takes one to two seconds to perform the golf swing. From the top of the swing through impact, the muscles must fire at close to 100 percent in less than one second. Specific movement exercises train the muscles to fire in a similar fashion and also improve reflex and agility. This series will show you the exercises you can do to improve your fire power!
 
Step 1: To determine your current fitness level, take the Fitness Analyzer on KellyBlackburn.com.
 
Step 2: Print a copy of the strength training log.
 
Step 3: Each week you will have 2 new exercises. This is a progressive workout which means that every week you will perform the new exercises along with the exercises from weeks prior.
 
Step 4: Perform the workout 2-3 times a week for maximum results!
 
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 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 the hip girdle for more power off the tee
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!
 
Lets get started!
 
Golf & Fitness Connection: This week we will work the shoulder girdle and hip girdle to improve strength for added stability through your swing!
 
Front Shoulder Raise

Front Shoulder Raise

 
Recommended Reps:
Par Level: 8-10 reps
Birdie Level: 12-15 reps
Eagle Level: 18-20 reps

 
Reverse Lunge

Reverse Lunge

 
Recommended Reps:
Par Level: 8-10 reps
Birdie Level: 12-15 reps
Eagle Level: 18-20 reps

 
Remember you will need a 4 lb. weighted power ball available in the pro shop to continue this series! We have 2 more weeks to go and then we will begin our Golf Dynamics series!
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
Kelly Blackburn Health & FitnessRelated Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    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.
  • Getty Images

    Kelly, Sauers co-lead in Hawaii; Monty, Couples in mix

    By Associated PressJanuary 19, 2018, 3:52 am

    KAILUA-KONA, Hawaii - Fresh off a solid performance on Oahu, Jerry Kelly shot an 8-under 64 on the Big Island on Thursday to share the first-round lead at the Mitsubishi Electric Championship, the season opener on the PGA Tour Champions.

    The 51-year-old Kelly, who tied for 14th at the PGA Tour's Sony Open last week in Honolulu, birdied five of his final seven holes to shoot 30 on the back nine at Hualalai. He won twice last season, his first on the over-50 tour.

    Gene Sauers also shot 64, going bogey-free amid calm conditions. Thirty-two of the 44 players broke par in the limited-field event, which includes winners from last season, past champions of the event, major champions and Hall of Famers.

    Rocco Mediate and Colin Montgomerie were one shot back, and Fred Couples, Kevin Sutherland and Kirk Triplett were another shot behind.

    Bernhard Langer, defending the first of his seven 2017 titles, was in the middle of the pack after a 69.

    Getty Images

    Rahm (62) fires career low round

    By Will GrayJanuary 19, 2018, 12:03 am

    The scores were predictably low during the opening round of the CareerBuilder Challenge, where the top-ranked player in the field currently sits atop the standings. Here's how things look after the first day in Palm Springs as Jon Rahm is out to an early advantage:

    Leaderboard: Jon Rahm (-10), Austin Cook (-9), Andrew Landry (-9), Jason Kokrak (-9), Brandon Harkins (-8), Martin Piller (-8), Aaron Wise (-8), Beau Hossler (-8)

    What it means: Rahm is coming off a runner-up finish two weeks ago at Kapalua, and he picked up right where he left off with a 10-under 62 at La Quinta Country Club. It marked his lowest career round on the PGA Tour, and it gave him a one-shot lead heading to the Nicklaus Tournament Course. Cook is the only player within two shots of Rahm who has won already on Tour.

    Round of the day: Rahm got off to a fast start, playing his first seven holes in 6 under, and he made it around La Quinta without dropping a shot. The 62 bettered his previous career low on Tour by two shots and it included an eagle on the par-5 fifth hole to go along with eight birdies.

    Best of the rest: Cook was a winner earlier this season at the RSM Classic, and he's now in the mix for trophy No. 2 following a 9-under 63 on the Nicklaus Tournament Course. Like Rahm, he opened with a seven-hole stretch at 6 under and turned in a scorecard without a bogey. He'll now head to the more difficult Stadium Course for his second round.

    Biggest disappointment: Patrick Reed blitzed the three-course rotation in Palm Springs en route to his first career Tour title back in 2014, but he's unlikely to repeat that feat after opening with a 2-over 74 on the Nicklaus Tournament course. Reed made only one birdie against three bogeys and was one of only 32 players in the 156-man field who failed to break par in the opening round.

    Main storyline heading into Friday: Rahm deserves the spotlight, as he entered the week as one of the event's headliners and did nothing to lose that billing in the opening round. But the pack of contenders is sure to keep pace, while players like Phil Mickelson (-2) will look to put up a low score in order to build some momentum heading into the weekend.

    Shot of the day: Wesley Bryan's 7-under 65 on the Nicklaus Tournament course was helped in large part by an eagle on the par-4 10th, where he holed a 54-degree wedge from 112 yards away. Bryan went on to birdie the next hole amid a five-hole stretch of 5 under play.

    Quote of the day: "Shot 10 under par. There's not much more I can ask for." - Rahm

    Getty Images

    Recent winner Cook contending at CareerBuilder

    By Will GrayJanuary 18, 2018, 11:45 pm

    Patton Kizzire is currently the only two-time PGA Tour winner this season, but Austin Cook hopes to join him this week at the CareerBuilder Challenge.

    Cook won for the first time in November at the RSM Classic, a victory that catapaulted him from the Web.com Tour graduate category into an entirely new echelon. Cook notched a pair of top-25 finishes over the last two weeks in Hawaii, and he's again in the mix after an opening 63 on the Nicklaus Tournament Course left him one shot behind Jon Rahm.

    "Today was great," Cook told reporters. "The conditions were perfect, but I always loved desert golf and I was just hitting the ball well and seeing good lines on the greens and hitting good putts."

    Cook got off to a fast start, playing his first seven holes in 6 under highlighted by an eagle on the par-5 fourth hole. He briefly entertained the notion of a sub-60 round after birdies on Nos. 10 and 11 before closing with six pars and a birdie.


    CareerBuilder Challenge: Articles, photos and videos


    Cook was a relative unknown before his victory at Sea Island earlier this season, but now with the flexibility and confidence afforded by a win he hopes to build on his burgeoning momentum this week in California.

    "That was a big, proud moment for myself, knowing that I can finish a tournament," Cook said. "I think it was one of those things that I've proven to myself that now I can do it, and it just meant the world to me."

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    Photo: Fleetwood's phone cover is picture of Bjorn

    By Jason CrookJanuary 18, 2018, 11:40 pm

    There's phone covers and then there are Phone Covers.

    Paul Casey has himself a Phone Cover, showing off the protective case that features a picture of his wife at last year's U.S. Open.

    Now, it appears, Tommy Fleetwood has joined the movement.

    Fleetwood, last year's season-long Race to Dubai winner, has a phone cover with a picture of Ryder Cup captain Thomas Bjorn on it. And not even a current Thomas Bjorn. This is a young Bjorn. A hair-having Bjorn.

    @tommyfleetwood_1

    A post shared by Alex Noren (@alexnoren1) on

    The 26-year-old is a virtual lock for this year's European Ryder Cup team, but just in case, he's carrying around a phone with a picture of the team captain attached to the back of it.

    It's a bold strategy, Cotton. Let's see if it pays off for him.