Strength for Your Swing - Week 4

By Kelly BlackburnFebruary 1, 2005, 5:00 pm
This is week four of our class Strength for Your Swing. In this series we will concentrate on strength exercises along with flexibility exercises to better your health and your golf swing. The first step is to print the workout chart so that you can chart your progress. The next step is to go to week one, week two and week three to perform and chart these exercises in addition to this weeks workout! The Strength Trainer and Stretch Trainer used in this series can be found in the Pro Shop.
 
Kelly Blackburn with a stretch 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!
 
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.

Par Level = 12 reps
Birdie Level = 15 reps
Eagle Level = 20 reps
 
Low Back Stretch

Low 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.
 
Flexible low back will promote a fuller turn.
 
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! If you combined week one, two, three and four you should have 10 exercises on your chart. Try and complete this workout 2-3 days weekly. Remember to implement your cardio workout as well.
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
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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.
  • Getty Images

    Strange irked by Rahm-Landry friendly playoff

    By Jason CrookJanuary 22, 2018, 9:45 pm

    Curtis Strange knows a thing or two about winning golf tournaments, and based on his reaction to the CareerBuilder Challenge playoff on Sunday, it’s safe to say he did things a little differently while picking up 17 PGA Tour victories in his Hall-of-Fame career.

    While Jon Rahm and Andrew Landry were “battling” through four extra holes, Strange, 62, tweeted his issues with the duo’s constant chit-chat and friendly banter down the stretch at La Quinta Country Club, where Rahm eventually came out on top.

    The two-time U.S. Open champ then engaged with some followers to explain his point a little more in depth.

    So, yeah ... don't think he's changing his perspective on this topic anytime soon ever.

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    Randall's Rant: The Euros won't just roll over

    By Randall MellJanuary 22, 2018, 9:36 pm

    The Ryder Cup may not be the King Kong of golf events yet, but you can hear the biennial international team event thumping its chest a full eight months out.

    As anticipation for this year’s big events goes, there is more buzz about Europe’s bid to hold off a rejuvenated American effort in Paris in September than there is about the Masters coming up in April.

    Thank Europe’s phenomenal success last weekend for that.

    And Rory McIlroy’s impassioned remarks in Abu Dhabi.

    And the provocative bulletin board material a certain Sports Illustrated writer provided the Europeans a couple months ago, with a stinging assault on the Euro chances that read like an obituary.

    McIlroy was asked in a news conference before his 2018 debut last week what he was most excited about this year.

    The Ryder Cup topped his list.

    Though McIlroy will be trying to complete the career Grand Slam at Augusta National come April, he talked more about the Ryder Cup than he did any of the game’s major championships.

    When asked a follow-up about the American team’s resurgence after a task-force overhaul and the injection of young, new star power, McIlroy nearly started breaking down the matchup. He talked about the young Americans and how good they are.

    “Yeah, the Americans have been, obviously, very buoyant about their chances and whatever, but it’s never as easy as that. ... The Ryder Cup’s always close,” McIlroy said. “I think we’ll have a great team, and it definitely won’t be as easy as they think it’s going to be.”



    McIlroy may have been talking about Alan Shipnuck’s bold prediction after the American Presidents Cup rout last fall.

    Or similar assertions from TV analysts.

    “The Ryder Cup is dead – you just don’t know it yet,” Shipnuck wrote. “One of the greatest events in sport is on the verge of irrelevancy. The young, talented, hungry golfers from the United States, benefitting from the cohesive leadership of the Task Force era, are going to roll to victory in 2018 in Paris.”

    European Ryder Cup captain Thomas Bjorn won’t find words that will motivate the Euros more than that as he watches his prospective players jockey to make the team.

    And, boy, did they jockey last weekend.

    The Euros dominated across the planet, not that they did it with the Ryder Cup as some rallying cry, because they didn’t. But it was a heck of an encouraging start to the year for Bjorn to witness.

    Spain’s Jon Rahm won the CareerBuilder Challenge on the PGA Tour, England’s Tommy Fleetwood started the week at Abu Dhabi paired with American and world No. 1 Dustin Johnson and won the European Tour event, and Spain’s Sergio Garcia won the Singapore Open in a rout on the Asian Tour.

    And McIlroy looked close to being in midseason form, tying for third in his first start in three months.

    Yes, it’s only January, and the Ryder Cup is still a long way off, with so much still to unfold, but you got an early sense from McIlroy how much defending European turf will mean to him and the Euros in Paris in September.

    The Masters is great theater, the U.S. Open a rigorous test, The Open and the PGA Championship historically important, too, but the Ryder Cup touches a nerve none of those do.

    The Ryder Cup stokes more fervor, provokes more passion and incites more vitriol than any other event in golf.

    More bulletin board material, too.

    Yeah, it’s a long way off, but you can already hear the Ryder Cup’s King Kong like footsteps in its distant approach. Watching how the American and European teams come together will be an ongoing drama through spring and summer.

    Getty Images

    Quail Hollow officials promise players easier conditions

    By Rex HoggardJanuary 22, 2018, 9:14 pm

    Quail Hollow Club - a staple on the PGA Tour since 2003 - debuted as a longer, tougher version of itself at last year’s PGA Championship, receiving mixed reviews from players.

    The course played to a lengthened 7,600 yards at last year’s PGA and a 73.46 stroke average, the toughest course in relation to par on Tour in 2017. As a result, it left some players less than excited to return to the Charlotte, N.C.-area layout later this spring for the Wells Fargo Championship.

    It’s that lack of enthusiasm that led officials at Quail Hollow to send a video to players saying, essentially, that the course players have lauded for years will be back in May.

    The video, which includes Quail Hollow president Johnny Harris and runs nearly five minutes, begins with an explanation of how the first hole, which played as a 524-yard par 4 at the PGA, will play much shorter at the Wells Fargo Championship.

    “I had a number of my friends who were playing in the tournament tell me that tee was better suited as a lemonade stand,” Harris joked of the new tee box on the fourth hole. “I doubt we’ll ever see that tee used again in competition.”

    Harris also explained that the greens, which became too fast for some, will be “softer” for this year’s Wells Fargo Championship.

    Enrique Berardi/LAAC

    Ortiz leads LAAC through 54; Niemann, Gana one back

    By Nick MentaJanuary 22, 2018, 8:15 pm

    Mexico's Alvaro Ortiz shot a 1-under 70 Monday to take the 54-hole lead at the Latin America Amateur Championship in Chile.

    At 4 under for the week, he leads by one over over Argentina's Jaime Lopez Rivarola, Chile's Toto Gana and Joaquin Niemann, and Guatemala's Dnaiel Gurtner.

    Ortiz is the younger brother of three-time Web.com winner Carlos. Alvaro, a senior at Arkansas, finished tied for third at the LAAC in 2016 and lost in a three-way playoff last year that included Niemann and Gana, the champion.

    Ortiz shared the 54-hole lead with Gana last year and they will once again play in the final group on Tuesday, along with Gurtner, a redshirt junior at TCU.

    “Literally, I've been thinking about [winning] all year long," Ortiz said Monday. "Yes, I am a very emotional player, but tomorrow I want to go out calm and with a lot of patience. I don't want the emotions to get the better of me. What I've learned this past year, especially in the tournaments I’ve played for my university, is that I have become more mature and that I have learned how to control myself on the inside on the golf course.”

    In the group behind, Niemann is the top-ranked amateur in the world who is poised to turn professional, unless of course he walks away with the title.

    “I feel a lot of motivation at the moment, especially because I am the only player in the field that shot seven under (during the second round), and I am actually just one shot off the lead," he said. "So I believe that tomorrow I can shoot another very low round."

    Tuesday's winner will earn an invitation to this year's Masters and exemptions into the The Amateur Championship, the U.S. Amateur, sectional qualifying for the U.S. Open, and final qualifying for The Open.