Strength off the Tee - Week 5

By Kelly BlackburnNovember 1, 2005, 5:00 pm
Welcome to week 5 of our new series Strength off the Tee! We are using a weighted power ball and resistant tubing for this workout series. Both items are found in the Golf Fitness Pro Shop. The power ball and resistant tubing is accompanied by an instructional book and DVD and both items are discounted for Golf Channel subscribers.
 
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 2-3 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!
 
If you are just joining us, review weeks 1 - 4 to catch up! At this point in the series you should have a total of 11 exercises, including this week, on your training log!
 
Kelly Blackburn with weighted ball
Weighted Power Ball
Kelly Blackburn with resistant tubing
Resistant Tubing

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!
 
Shoulder, arm and upper back strength are crucial in the takeaway, the downswing, the follow-through and the short game. The chest muscles aid in moving your target arm away from the target. Add these exercises to strengthen the back shoulders and chest!
 
Squat & Reach

Squat & Reach


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

 
Front Chest Press

Kelly Blackburn Kelly Blackburn

 
Place the tubing under the arch on one foot and place the opposite foot forward. Place the arms in a goal post position with the tubing behind the upper arms to create tension. Slowly press the elbows forward just above chest height squeezing the chest muscles. Hold for a few seconds and slowly return to the start position. Repeat for the recommended number of reps below.
 
Recommended Reps:
Par Level: 8-10 reps
Birdie Level: 12-15 reps
Eagle Level: 18-20 reps

 

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 11 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

    McCoy earns medalist honors at Web.com Q-School

    By Will GrayDecember 11, 2017, 12:30 am

    One year after his budding career was derailed by a car accident, Lee McCoy got back on track by earning medalist honors at the final stage of Web.com Tour Q-School.

    McCoy shot a final-round 65 at Whirlwind Golf Club in Chandler, Ariz., to finish the 72-hole event at 28 under. That total left him two shots ahead of Sung-Jae Im and guaranteed him fully-exempt status on the developmental circuit in 2018.

    It's an impressive turnaround for the former University of Georgia standout who finished fourth at the 2016 Valspar Championship as an amateur while playing alongside Jordan Spieth in the final round. But he broke his wrist in a car accident the day before second stage of Q-School last year, leaving him without status on any major tour to begin the year.

    McCoy was not the only player who left Arizona smiling. Everyone in the top 10 and ties will be exempt through the first 12 events of the new Web.com Tour season, a group that includes former amateur standouts Curtis Luck (T-3), Sam Burns (T-10) and Maverick McNealy (T-10).

    Players who finished outside the top 10 but inside the top 45 and ties earned exemptions into the first eight events of 2018. That group includes Cameron Champ (T-16), who led the field in driving at this year's U.S. Open as an amateur, and Wyndham Clark (T-23).

    Everyone who advanced to the final stage of Q-School will have at least conditional Web.com Tour status in 2018. Among those who failed to secure guaranteed starts this week were Robby Shelton, Rico Hoey, Jordan Niebrugge, Joaquin Niemann and Kevin Hall.

    Els honored with Heisman Humanitarian Award

    By Golf Channel DigitalDecember 10, 2017, 11:41 pm

    The annual Heisman Trophy award ceremony is one of the biggest moments in any football season, but there was a touching non-football moment as well on Saturday night as Ernie Els received the Heisman Humanitarian Award.

    The award, which had been announced in August, recognized Els' ongoing efforts on behalf of his Els for Autism foundation. Els received the award at Manhattan's PlayStation Theater, where Oklahoma quarterback Baker Mayfield won the Heisman Trophy.

    Els, 47, founded Els for Autism in 2009 with his wife after their son, Ben, was diagnosed with autism. Their efforts have since flourished into a 26-acre campus in Jupiter, Fla., and the creation of the Els Center for Excellence in 2015.

    The Heisman Humanitarian Award has been given out since 2006. Past recipients include NBA center David Robinson, NFL running back Warrick Dunn, soccer star Mia Hamm and NASCAR driver Jeff Gordon.

    A native of South Africa, Els won the U.S. Open in 1994 and 1997 and The Open in 2002 and 2012. He has won 19 times on the PGA Tour and was inducted into the World Golf Hall of Fame in 2011.

    Getty Images

    Monday finish for Joburg Open; Sharma leads by 4

    By Golf Channel DigitalDecember 10, 2017, 8:57 pm

    Rain, lightning and hail pushed the Joburg Open to a Monday finish, with India’s Shubhankar Sharma holding a four-stroke lead with 11 holes to play in Johannesburg.

    Play is scheduled to resume at 7:30 a.m. local time.

    South Africa’s Erik van Rooyen will have a 3-foot putt for birdie to move within three shots of Sharma wen play resumes at the Randpark Golf Club. Sarma is at 22 under par.

    Tapio Pulkkanen of Finland and James Morrison of England are tied for third at 14 under. Pulkkanen has 10 holes remaining, Morrison 11.

    The top three finishers who are not already exempt, will get spots in next year’s Open Championship at Carnoustie.

     

     

    Stricker, O'Hair team to win QBE Shootout

    By Will GrayDecember 10, 2017, 8:55 pm

    It may not count in the official tally, but Steve Stricker is once again in the winner's circle on the PGA Tour.

    Stricker teamed with Sean O'Hair to win the two-person QBE Shootout, as the duo combined for a better-ball 64 in the final round to finish two shots clear of Graeme McDowell and Shane Lowry. It's the second win in this event for both men; Stricker won with Jerry Kelly back in 2009 while O'Hair lifted the trophy with Kenny Perry in 2012.

    Stricker and O'Hair led wire-to-wire in the 54-hole, unofficial event after posting a 15-under 57 during the opening-round scramble.

    "We just really gelled well together," Stricker said. "With his length the first day, getting some clubs into the greens, some short irons for me, we just fed off that first day quite a bit. We felt comfortable with one another."


    Full-field scores from the QBE Shootout


    Stricker won 12 times during his PGA Tour career, most recently at the 2012 Tournament of Champions. More recently the 50-year-old has been splitting his time on the PGA Tour Champions and captained the U.S. to a victory at the Presidents Cup in October. O'Hair has four official Tour wins, most recently at the 2011 RBC Canadian Open.

    Pat Perez and Brian Harman finished alone in third, four shots behind Stricker and O'Hair. Lexi Thompson and Tony Finau, the lone co-ed pairing in the 12-team event, finished among a tie for fourth.