Add Power to Your Swing - Week 2

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Welcome to week 2 of our new series Add Power to Your Swing. In this series we will improve flexibility by using a dynamic method prior to your round and a static method after your round. We are using a club on the range and a golf specific stretch trainer for your post exercises. The stretch trainer is specifically designed with foot webbing and handgrips to implement a static stretching process. If you do not have a stretch trainer you can acquire one in the Pro Shop.
 
Remember: Flexibility is one of the most important components of your golf swing. Stretching can lengthen your golf swing and increase your club head speed. As flexibility decreases, a golfer will try to compensate for the lack of flexibility in the hips, legs and back by altering their swing. If your swing is hindered by poor flexibility you could create stress on the low back region. A thorough golf specific stretching program enhances your capacity to lengthen your muscles which in turn increases your movement range and improving your flexibility.
 
Review the exercises from week 1. This series is a progression program. Each week you will have a pre-round and post round exercise to do. For example, complete the exercises for both week 1 & 2 for a total of two pre-round and two post round exercises.
 
Now lets get started...
 
Pre-Round Swing Rotation warm up
Hold your club at waist height behind you. Keeping your head still and eyes on the ball, rotate to the top of your backswing. Slowly rotate to your follow through position. Start slowly and gradually increase your rotation speed.
 
Shoulder Turn 01Shoulder Turn 04

Par Level: 10 reps to each side
Birdie Level: 15 reps to each side
Eagle Level: 20 reps to each side
 
Post Round Rotation stretch:
Wrap the center webbing around one foot. Holding equal tension on the stretch trainer, slowly lie back raising the leg upward. Slowly drop the leg across your body to create a stretch in the torso. Once you have found a comfortable stretch hold this position for 30 seconds. Slowly return to the start position and repeat only this time try to stretch just a bit farther.
 
Hamstring Stretch with Stretch TrainerHamstring Stretch with Stretch Trainer

Legs / Hamstrings

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.