Strength for Your Swing - Series Recap

By Kelly BlackburnFebruary 22, 2005, 5:00 pm
This week we recap our class Strength for You and Your Swing. In this series we implement strength exercises along with flexibility exercises to better your health and your golf swing. Remember to print the workout chart so that you can chart your progress. The Strength Trainer and Stretch Trainer used in this series can be found in the Pro Shop. Next week we begin a new series Power for Your Game!
 
Kelly Blackburn with a stretch trainer
Golf Stretch Trainer
Jim Sorenson with a strength trainer
Golf Strength Trainer

Points to Remember:
  1. Start the golf swing by turning your shoulders and your hips in unison to a point where the shaft is pointing at 9:00 before your hands get involved.

  2. Start the downswing by shifting your weight off of the right foot as you turn your hips.

  3. In the downswing at 10:30, start straightening the right arm and flattening the left wrist to insure a square clubface at impact and beyond impact for 12 inches.

  4. Finish in balance and facing the target.
Swinging Drills Routine:
  1. Swing SLOWLY and DELIBERATELY holding the completion of each drill for 2 seconds.

  2. Repeat each drill for 12 repetitions before moving on.

  3. Swing through the 4 backswing drills, rest 2 minutes.

  4. Swing through the 4 downswing drills, rest 2 minutes.

  5. Swing through the Full Swing Drill for 12 repetitions to complete the Swinging Drills Routine.
Now lets get started....
 
Strength Trainer Exercises:
Exercise 1 - Takeaway Drill
Exercise 2 - Target Drill
Exercise 3 - Half Backswing Drill
Exercise 4 - Downswing Drill
Exercise 5 - Impact Drill
Exercise 6 - Extension Drill
Exercise 7 - Downswing to Finish Drill
Exercise 8 - Full Swing Drill
 
Stretch Trainer Exercises:
Exercise 1 - Upper Back Stretch
Exercise 2 - Bicep & Forearm Stretch
Exercise 3 - Hamstring / Low Back Stretch
Exercise 4 - Low Back Stretch
Exercise 5 - Tricep Stretch
 
Keep in mind that as your body changes with becoming stronger and more flexible, its important to keep swinging your club to keep your tempo and timing in check! Try and complete this workout 2-3 days weekly. Remember to implement your cardio workout as well.
 
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 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.
     
    Takeaway Drill

    Strength Training

    1. Start with the Strength Trainer at address.
    Strength Training

    2. Turn your shoulders and hips to swing the club back to 7:30. Hold at 7:30 for 2 seconds.
    Strength Training

    3. Then return the Strength Trainer back to the address position.

     
    Target Drill

    Strength Training

    1. Start with the Strength Trainer at address.
    Strength Training

    2. Turn your shoulders and hips to swing the club back to where the shaft is parallel to the ground. Hold for 2 seconds.
    Strength Training

    3. Then return the Strength Trainer back to the address position.

     
    Half Backswing Drill

    Strength Training

    1. Start with the Strength Trainer at address.
    Strength Training

    2. Swing it half way back to 12:00 and hold for 2 seconds.
    Strength Training

    3. Then return the Strength Trainer back to the address position.

     
    Downswing Drill

    Strength Training

    1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.
    Strength Training

    2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.
    Strength Training

    3. Then return the Strength Trainer to the top of your backswing.

     
    Impact Drill

    Strength Training

    1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.
    Strength Training

    2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.
    Strength Training

    3. Then from 10:30, straighten your right arm and flatten your left wrist squaring up the face through impact to 5:00 and hold for 2 seconds.

     
    Extention Drill

    Strength Training

    1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.
    Strength Training

    2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.

    Strength Training

    3. From 10:30, straighten your right arm and flatten your left wrist squaring up the clubface to 5:00.
    Strength Training

    4. Keep swinging through to 3:00 creating maximum extension. Hold for 2 seconds.

     
    Downswing to Finish Drill

    Strength Training

    1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.
    Strength Training

    2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.

    Strength Training

    3. From 10:30, straighten your right arm and flatten your left wrist squaring up the clubface to 5:00.
    Strength Trainer

    4. Hold for 2 seconds. Then, swing through to a balanced finish facing the target.

     
    Full Swing Drill

    Strength Training

    1. Start with the Strength Trainer at address.
    Strength Training

    2. Swing to the top of your backswing. Hold for 5 seconds.

    Strength Training

    3. Swing down to 5:00, insuring the left wrist is flattened on the downswing. Hold for 5 seconds.
    Strength Trainer

    4. Then, swing through to a balanced finish facing the target. Hold for 5 seconds

     
    Upper Back Stretch

    Strengthen Back with Stretch Trainer

    Start: Stand on the center of your Golf Fitness Stretch Trainer with your feet together and hold the ends of the strap in your hands.
     
    Action: Keeping your arms extended downward, slowly round your back (simulating the bowed back of a mad cat) and tuck your chin to your chest.
     
    Finish: Hold this stretch for 30 seconds.
     
    Bicep & Forearm Stretch

    Bicep and Forearm StretchBicep and Forearm Stretch

    Start: Standing with your feet shoulder-width apart and your hips rotated forward, place your right hand into the loop of the Stretch Trainer.
     
    Action: 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.
     
    Finish: Hold this stretch for 30 seconds and repeat to the opposite side.
     
    Hamstring / Low Back Stretch

    Hamstring Stretch with Stretch TrainerHamstring Stretch with Stretch Trainer

    Start: Sit upright and wrap the center strap of the Stretch Trainer around the arch of one foot. Bend the opposite knee and place the opposite foot on the floor to create equal balance.
     
    Action: Pull tension on the stretch trainer and slowly roll onto your back extending your leg with the strap upward. Gently pull the stretch trainer towards you increasing the range of motion in your hamstring.
     
    Finish: When you have reached a comfortable position hold the position.
     
    Tip: Do not bounce and to increase the stretch, extend the bend knee leg flat to the floor.
     
    Low Back Stretch

    Low Back stretchLow Back stretch

    Start: Lie back with both knees bent and feet flat on the floor. Pull the right leg to the chest and wrap the center of the stretch trainer around the back of the thigh.
     
    Action: Hold the stretch trainer equally on both sides and slowly bend the knee into the chest to create the stretch.
     
    Finish: Release the tension and repeat but the second time increase the stretch.
     
    Tricep Stretch

    Tricep StretchTricep StretchTricep Stretch

    Start: Stand with both feet shoulder width apart and hips rotated forward. Place the loop into the right hand and extend the stretch trainer overhead. Place the opposite hand behind the back and grip the stretch trainer.
     
    Action: Bend the elbow of the extended arm and slowly pull downward on the stretch trainer.
     
    Finish: Release the tension and repeat but the second time increase the stretch.
     
    Tips: Keep the knees and abdomen flexed. Do not arch the back.
  • Getty Images

    McIlroy gets back on track

    By Ryan LavnerJanuary 21, 2018, 3:10 pm

    There’s only one way to view Rory McIlroy’s performance at the Abu Dhabi HSBC Championship:

    He is well ahead of schedule.

    Sure, McIlroy is probably disappointed that he couldn’t chase down Ross Fisher (and then Tommy Fleetwood) on the final day at Abu Dhabi Golf Club. But against a recent backdrop of injuries and apathy, his tie for third was a resounding success. He reasserted himself, quickly, and emerged 100 percent healthy.

    “Overall, I’m happy,” he said after finishing at 18-under 270, four back of Fleetwood. “I saw some really, really positive signs. My attitude, patience and comfort level were really good all week.”

    To fully appreciate McIlroy’s auspicious 2018 debut, consider his state of disarray just four months ago. He was newly married. Nursing a rib injury. Breaking in new equipment. Testing another caddie. His only constant was change. “Mentally, I wasn’t in a great place,” he said, “and that was because of where I was physically.”

    And so he hit the reset button, taking the longest sabbatical of his career, a three-and-a-half-month break that was as much psychological as physical. He healed his body and met with a dietician, packing five pounds of muscle onto his already cut frame. He dialed in his TaylorMade equipment, shoring up a putting stroke and wedge game that was shockingly poor for a player of his caliber. Perhaps most importantly, he cleared his cluttered mind, cruising around Italy with wife Erica in a 1950s Mercedes convertible.


    Full-field scores from the Abu Dhabi HSBC Championship


    After an intense buildup to his season debut, McIlroy was curious about the true state of his game, about how he’d stack up when he finally put a scorecard in his hand. It didn’t take him long to find out. 

    Playing the first two rounds alongside Dustin Johnson – the undisputed world No. 1 who was fresh off a blowout victory at Kapalua – McIlroy beat him by a shot. Despite a 103-day competitive layoff, he played bogey-free for 52 holes. And he put himself in position to win, trailing by one heading into the final round. Though Fleetwood blew away the field with a back-nine 30 to defend his title, McIlroy collected his eighth top-5 in his last nine appearances in Abu Dhabi.

    “I know it’s only three months,” he said, “but things change, and I felt like maybe I needed a couple of weeks to get back into the thought process that you need to get into for competitive golf. I got into that pretty quickly this week, so that was the most pleasing thing.”

    The sense of relief afterward was palpable. McIlroy is entering his 11th full year as a pro, and deep down he likely realizes 2018 is shaping up as his most important yet.

    The former Boy Wonder is all grown up, and his main challengers now are a freakish athlete (DJ) and a trio of players under 25 (Jordan Spieth, Justin Thomas, Jon Rahm) who don’t lack for motivation or confidence. The landscape has changed significantly since McIlroy’s last major victory, in August 2014, and the only way he’ll be able to return to world No. 1 is to produce a sustained period of exceptional golf, like the rest of the game’s elite. (Based on average points, McIlroy, now ranked 11th, is closer to the bottom of the rankings, No. 1928, than to Johnson.)

    But after years of near-constant turmoil, McIlroy, 28, finally seems ready to pursue that goal again. He is planning the heaviest workload of his career – as many as 30 events, including seven more starts before the Masters – and appears refreshed and reenergized, perhaps because this year, for the first time in a while, he is playing without distractions.

    Not his relationships or his health. Not his equipment or his caddie or his off-course dealings.

    Everything in his life is lined up.

    Drama tends to follow one of the sport’s most captivating characters, but for now he can just play golf – lots and lots of golf. How liberating.

    Getty Images

    Crocker among quartet of Open qualifiers in Singapore

    By Will GrayJanuary 21, 2018, 2:20 pm

    Former amateur standout Sean Crocker was among four players who qualified for the 147th Open via top-12 finishes this week at the Asian Tour's SMBC Singapore Open as part of the Open Qualifying Series.

    Crocker had a strong college career at USC before turning pro late last year. The 21-year-old received an invitation into this event shortly thereafter, and he made the most of his appearance with a T-6 finish to net his first career major championship berth.

    There were four spots available to those not otherwise exempt among the top 12 in Singapore, but winner Sergio Garcia and runners-up Shaun Norris and Satoshi Kodaira had already booked their tickets for Carnoustie. That meant that Thailand's Danthai Boonma and Jazz Janewattanond both qualified thanks to T-4 finishes.


    Full-field scores from the Singapore Open


    Crocker nabbed the third available qualifying spot, while the final berth went to Australia's Lucas Herbert. Herbert entered the week ranked No. 274 in the world and was the highest-ranked of the three otherwise unqualified players who ended the week in a tie for eighth.

    The next event in the Open Qualifying Series will be in Japan at the Mizuno Open in May, when four more spots at Carnoustie will be up for grabs. The 147th Open will be held July 19-22 in Carnoustie, Scotland.

    Getty Images

    Got a second? Fisher a bridesmaid again

    By Will GrayJanuary 21, 2018, 1:40 pm

    Ross Fisher is in the midst of a career resurgence - he just doesn't have the hardware to prove it.

    Fisher entered the final round of the Abu Dhabi HSBC Championship with a share of the lead, and as he made the turn he appeared in position to claim his first European Tour victory since March 2014. But he slowed just as Tommy Fleetwood caught fire, and when the final putt fell Fisher ended up alone in second place, two shots behind his fellow Englishman.

    It continues a promising trend for Fisher, who at age 37 now has 14 career runner-up finishes and three in his last six starts dating back to October. He was edged by Tyrrell Hatton both at the Italian Open and the Alfred Dunhill Links Championship in the fall, and now has amassed nine worldwide top-10 finishes since March.


    Full-field scores from the Abu Dhabi HSBC Championship


    Fisher took a big step toward ending his winless drought with an eagle on the par-5 second followed by a pair of birdies, and he stood five shots clear of Fleetwood with only nine holes to go. But while Fleetwood played Nos. 10-15 in 4 under, Fisher played the same stretch in 2 over and was unable to eagle the closing hole to force a playoff.

    While Fisher remains in search of an elusive trophy, his world ranking has benefited from his recent play. The veteran was ranked outside the top 100 in the world as recently as September 2016, but his Abu Dhabi runner-up result is expected to move him inside the top 30 when the new rankings are published.

    Getty Images

    McIlroy (T-3) notches another Abu Dhabi close call

    By Will GrayJanuary 21, 2018, 1:08 pm

    Rory McIlroy's trend of doing everything but hoist the trophy at the Abu Dhabi HSBC Championship is alive and well.

    Making his first start since early October, McIlroy showed few signs of rust en route to a tie for third. Amid gusty winds, he closed with a 2-under 70 to finish the week at 18 under, four shots behind Tommy Fleetwood who rallied to win this event for the second consecutive year.

    The result continues a remarkable trend for the Ulsterman, who has now finished third or better seven of the last eight years in Abu Dhabi - all while never winning the tournament. That stretch includes four runner-up finishes and now two straight T-3 results.


    Full-field scores from the Abu Dhabi HSBC Championship


    McIlroy is entering off a disappointing 2017 in which he was injured in his first start and missed two chunks of time while trying to regain his health. He has laid out an ambitious early-season schedule, one that will include a trip to Dubai next week and eight worldwide tournament starts before he heads to the Masters.

    McIlroy started the final round one shot off the lead, and he remained in contention after two birdies over his first four holes. But a bogey on No. 6 slowed his momentum, and McIlroy wasn't able to make a back-nine birdie until the closing hole, at which point the title was out of reach.