8 Weeks to Better Golf - Week 4

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Prepare to hit the links stronger off the tee and one less club to the green! Whether its in the gym, on the road or at home you will have more options than ever before with this golf fitness class! Each week I will demonstrate exercises specifically for your golf muscles using training aids you will find in a fitness facility or to travel with or to use in the comfort of your home. If you need to purchase any of the items used simply visit the golf fitness pro shop to order!
 
Getting Started:
The first step is to take the fitness analyzer to determine your level of fitness. I have used the term par, birdie or eagle level since 1994 to equate a golfers physical fitness ability, and lets face it ' none of us are bothered by starting at par! The best motivation for my golf fitness programs has been the fact that there are no bogeys! The results from the analyzer will tell you the amount of weight to use, the amount of repetitions to do, and the length of cardio time you should perform. Next you will print a training log. Here you will document the exercise, the amount of weight used, number of repetitions you completed and the length of cardio you accomplished! You will be amazed by your progress over the period of the class when you see it in black and white!
 
Each week we will do exercises for both the lower and upper body. I will show you options for each from the gym, on the road or in the home. If you are just joining us please review weeks 1 through 3.
 
Lets get started!
Lower Body ' Strength and flexibility are very important when it comes to the lower body. A strong lower body will provide more stability through the golf swing and help to promote more distance off the tee.
 
In the Gym:
 
8 Weeks to Better Golf! - Week 4 8 Weeks to Better Golf! - Week 4

Locate the machine to work your calf muscle region. This machine may be labeled calf raise. Select your weight and carefully step onto the platform. Flex your abdomen and press upward with the balls of your feet. Remember to lift and lower the weight slowly. The negative resistance (lowering of the weight) is where we build strength. To prevent a pendulum action, count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position. Strong calves will add push off power in your downswing. Consult your analyzer results for recommendations.
 
At Home or On the Road:
 
8 Weeks to Better Golf! - Week 4 8 Weeks to Better Golf! - Week 4

Stand atop an elevated platform, stair tread or phone book. Place the apparatus behind a chair so that you can hold onto the back of the chair for balance. Place the feet on the edge of the platform with the balls of the feet atop the platform only. Flex your abdomen and press upward with the balls of your feet. To prevent a pendulum action, count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position.
 
Upper Body ' Strength and flexibility are vital to making an effective when it comes to the upper body. Strengthen the shoulder girdle for more stability at the top of your back swing. Strengthen the trunk which is critical in making an effective turn and strengthen the core muscles for better balance. Strengthen the forearms and wrists for better club control. Strengthen the upper arms for added distance off the tee.
 
In the Gym:
 
8 Weeks to Better Golf! - Week 4 8 Weeks to Better Golf! - Week 4

Locate the machine to work your tricep region. This machine may be labeled a tricep or back tower. Select your weight, take a narrow grip on the bars approximately waist height and carefully step onto the bar or foot platform that will assist your performance. Flex your abdomen, bend at the elbows and slowly drop downward until your upper arms are parallel to the floor. Flex your triceps and press upward and repeat. Remember to lift and lower the weight slowly. The negative resistance (lowering of the weight) is where we build strength. To prevent a pendulum action, count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position. Strong tricep muscles will assist in added distance off the tee. Consult your analyzer results for recommendations.
 
At Home:
 
Balanced Tricep Press

 
On the Road:
 
8 Weeks to Better Golf! - Week 4 8 Weeks to Better Golf! - Week 4

Start by placing the arch of one foot center of the tube and the opposite foot forward. Clasp the hands together and stretch the tubing overhead for resistance. Bend the elbows and slowly lower the forearms behind the head. Slowly return to the start position and repeat. Consult your analyzer results for recommendations.
 
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 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.