Add Power to Your Swing - Week 3


Welcome to week 3 of our new series Add Power to Your Swing. In this series we are improving 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 weeks 1 & 2. 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 from weeks 1, 2 & 3 for a total of three pre-round and three post round exercises!
Now lets get started!
Pre-Round Hamstring Warm Up

Hamstring Warm UpHamstring Warm Up

Hold your club upright with the clubhead facing you. Place one foot to the rear. Straighten the front leg, bend the rear knee and sit back stretching the hamstring of the front leg. Return to the start position. Start slowly and gradually increase your speed.
Par Level: 10 reps to each side
Birdie Level: 15 reps to each side
Eagle Level: 20 reps to each side

Post Round Hamstring Stretch

Hamstring Stretch with Stretch TrainerHamstring Stretch with Stretch Trainer

Wrap the stretch trainer around the arch of one foot and bend the opposite knee. Slowly lie back stretching the leg upward. 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.
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 Visit to learn more about health and fitness for golf.