Power Workout with Bosu Ball - Week 1

By Kelly BlackburnJune 26, 2007, 4:00 pm
Welcome to week 1 of our new series Power Workout with the Bosu Ball! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted power ball and a balance Bosu ball. The weighted ball is 4 pounds and compact to hold in the palm of your hand. Its gel like shell allows you to grip the ball using an isometric method which helps to increase strength in the hands and forearms. This helps with your club control! When you incorporate the Bosu balance ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the core muscles of the body. Both can be purchased in the Pro Shop.
 
Take these simple steps before beginning:
 
Step 1: To determine your current fitness level, take the Fitness Analyzer at KellyBlackburn.com
Step 2: Print a copy of the training log.
Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will perform the new exercise along with the exercise 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. Improve balance
2. Increase flexibility
3. Improve coordination
4. Strengthen core muscles: abdominal, mid and lower back muscles
 
Increase core strength, balance and power behind the ball. BOSU Balance Trainer helps to strengthen and coordinate your body including the muscles that you don't see. BOSU Balance Trainer targets the core muscles of your body'those muscles around your abdominal and back area'
 
Lets get started!
 
Golf & Fitness Connection: This exercise strengthens the low back, shoulders and improves core strength which equates to more power off the tee and less trouble with the low back region!
 
Balanced Strength Superman

Kelly Blackburn

Lie face down on the Bosu trainer with your pelvis and lower abdomen centered on the dome. Rest your forearms with your palms down on the floor gripping the power ball with one hand. Straighten your legs behind you with your feet shoulder width apart.
 
Kelly Blackburn

Flex the abdomen and glutes and slowly lift the power ball upward to shoulder height while lifting the opposite leg. Hold for a 4 second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.
 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 
Golf & Fitness Connection: This exercise strengthens the quadriceps, gluteus, adductors, abductors, hamstring and trunk muscles. Muscles of the hip girdle need to be strong to generate power off the tee. The trunk muscles need to be strong to promote a greater turn!
 
Lunge with Trunk Rotation

Kelly Blackburn

Place one foot center of the Bosu Ball and place the opposite foot back. Raise the power ball to shoulder height. Bending the knees, slowly descend downward being careful not to move forward over the front knee.
 
Kelly Blackburn

Once you reach a stable position rotate the trunk opposite the front leg. Hold for a 4 second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.
 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
Related Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    Kelly Blackburn Health & FitnessEditor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 13 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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    Ortiz takes Web.com Tour clubhouse lead in Bahamas

    By Golf Channel DigitalJanuary 16, 2018, 2:19 am

    Former Web.com Tour Player of the Year Carlos Ortiz shot a bogey-free, 4-under-par 68 Monday to take the clubhouse lead in The Bahamas Great Exuma Classic at Sandals Emerald Bay.

    Four other players - Lee McCoy, Brandon Matthews, Sung Jae Im and Mark Anderson - were still on the course and tied with Ortiz at 6-under 210 when third-round play was suspended by darkness at 5:32 p.m. local time. It is scheduled to resume at 7:15 a.m. Tuesday.

    Ortiz, a 26-year-old from Guadalajara, Mexico, is in search of his fourth Web.com Tour victory. In 2014, the former University of North Texas standout earned a three-win promotion on his way to being voted Web.com Tour Player of the Year.

    McCoy, a 23-year-old from Dunedin, Fla., is looking to become the first player to earn medalist honors at Q-School and then win the opening event of the season.

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    Randall's Rant: Can we please have some rivalries?

    By Randall MellJanuary 16, 2018, 12:00 am

    Memo to the golf gods:

    If you haven’t finalized the fates of today’s stars for the new year, could we get you to deliver what the game has lacked for so long?

    Can we get a real, honest-to-goodness rivalry?

    It’s been more than two decades since the sport has been witness to one.

    With world No. 1 Dustin Johnson and former world No. 1 Rory McIlroy at the Abu Dhabi HSBC Championship this week, an early-season showdown would percolate hope that this year might be all about rivalries.

    It seems as if the stars are finally aligned to make up for our long drought of rivalries, of the recurring clashes you have so sparingly granted through the game’s history.

    We’re blessed in a new era of plenty, with so many young stars blossoming, and with Tiger Woods offering hope he may be poised for a comeback. With Johnson, McIlroy, Jordan Spieth, Jason Day, Justin Thomas, Jon Rahm, Hideki Matsuyama, Brooks Koepka and Rickie Fowler among today’s dynamic cast, the possibility these titans will time their runs together on the back nine of Sundays in majors excites.

    We haven’t seen a real rivalry since Greg Norman and Nick Faldo sparred in the late '80s and early '90s.

    Woods vs. Phil Mickelson didn’t really count. While Lefty will be remembered for carving out a Hall of Fame career in the Tiger era, with 33 victories, 16 of them with Tiger in the field, five of them major championships, we get that Tiger had no rival, not in the most historic sense.


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    Phil never reached No. 1, was never named PGA Tour Player of the Year, never won a money title and never dueled with Woods on Sunday on the back nine of a major with the title on the line.  Still, it doesn’t diminish his standing as the best player not named Tiger Woods over the last 20 years. It’s a feat so noteworthy it makes him one of the game’s all-time greats.

    We’ve been waiting for an honest-to-goodness rivalry since Faldo and Norman took turns ruling at world No. 1 and dueling in big events, including the back nine of multiple majors. 

    In the '70s, we had Nicklaus-Watson. In the '60s, it was Nicklaus-Palmer. In the '40s and '50s, it was Hogan, Snead and Nelson in a triumvirate mix, and in the '20s and '30s we had Hagen and Sarazen.

    While dominance is the magic ingredient that can break a sport out of its niche, a dynamic rivalry is the next best elixir.

    Dustin Johnson looks capable of dominating today’s game, but there’s so much proven major championship talent on his heels. It’s hard to imagine him consistently fending off all these challengers, but it’s the fending that would captivate us.

    Johnson vs. McIlroy would be a fireworks show. So would Johnson vs. Thomas, or Thomas vs. Day or McIlroy vs. Rahm or Fowler vs. Koepka ... or any of those combinations.

    Spieth is a wild card that intrigues.

    While he’s not a short hitter, he isn’t the power player these other guys are, but his iron game, short game, putter and moxie combine to make him the most compelling challenger of all. His resolve, resilience and resourcefulness in the final round of his British Open victory at Royal Birkdale make him the most interesting amalgam of skill since Lee Trevino.

    Woods vs. any of them? Well, if we get that, we promise never to ask for anything more.

    So, if that cosmic calendar up there isn’t filled, how about it? How about a year of rivalries to remember?

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    McIlroy: 2018 may be my busiest season ever

    By Will GrayJanuary 15, 2018, 6:28 pm

    With his return to competition just days away, Rory McIlroy believes that the 2018 season may be the most action packed of his pro career.

    The 28-year-old has not teed it up since the Alfred Dunhill Links Championship in early October, a hiatus he will end at this week's Abu Dhabi HSBC Championship. It will be the start of a busy spring for the Ulsterman, who will also play next week in Dubai before a run of six PGA Tour events leading up to the Masters.

    Speaking to the U.K.'s Telegraph, McIlroy confirmed that he will also make a return trip to the British Masters in October and plans to remain busy over the next 12 months.

    "I might play more times this year than any before. I played 28 times in 2008 and I'm on track to beat that," McIlroy said. "I could get to 30 (events), depending on where I'm placed in the Race to Dubai. But I'll see."

    McIlroy's ambitious plan comes in the wake of a frustrating 2017 campaign, when he injured his ribs in his first start and twice missed chunks of time in an effort to recover. He failed to win a worldwide event and finished the year ranked outside the top 10, both of which had not happened since 2008.

    But having had more than three months to get his body and swing in shape, McIlroy is optimistic heading into the first of what he hopes will be eight starts in the 12 weeks before he drives down Magnolia Lane.

    "I've worked hard on my short game and I'm probably feeling better with the putter than I ever have," McIlroy said. "I've had a lot of time to concentrate on everything and it all feels very good and a long way down the road."

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    What's in the Bag: Sony Open winner Kizzire

    By Golf Channel DigitalJanuary 15, 2018, 6:05 pm

    Patton Kizzire earned his second PGA Tour victory by winning a six-hole playoff at the Sony Open in Hawaii. Take a look inside his bag.

    Driver: Titleist 917D3 (10.5 degrees), with Fujikura Atmos Black 6 X shaft

    Fairway Wood: Titleist 917F2 (16.5 degrees), with Aldila Tour Blue 95 TX shaft

    Hybrid: Titleist 913H (19 degrees), with UST Mamiya AXIV Core 100 Hybrid shaft

    Irons: Titleist 718 T-MB (4), 718 CB (5-6), 718 MB (7-9), with True Temper Dynamic Gold X100 shafts

    Wedges: Titleist SM7 prototype (47, 52, 56, 60 degrees), with True Temper Dynamic Gold X100 shafts

    Putter: Scotty Cameron GoLo Tour prototype

    Ball: Titleist Pro V1x