Add Power to Your Swing - Week 9


This is week 9 of our series Add Power to Your Swing and this week is just a bit different. This week I will demonstrate two new dynamic exercises, one new post round stretch and reference a previous post round stretch that you should already be familiar with if you have been following along. 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 5 iron on the range and a golf specific stretch trainer for your post round 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 at a discounted price for The Golf Channel subscribers. Next week we will begin a new series Fundamentally Fit for Golf.
Laura BaughKelly Blackburn

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 through 8.. This has been a progression program series. Each week you have had a pre-round and post round exercise to do. Now complete the exercises from weeks 1 through 9 for a total of 11 pre-round and 8 post round exercises!
Now lets get started!
Pre-round Shoulder-Chest warm up

Shoulder - Chest warm upShoulder - Chest warm up

Stand with both feet shoulder width apart, hips rotated forward and holding the club behind the back at the grip and clubhead. Slowly expand the chest and raise both arms back and up slightly. Return to the start position and slowly increase speed with each repetition.
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
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Pre-round Calf-Achilles warm up

Calf - Achilles warm upCalf - Achilles warm upCalf - Achilles warm up

Stand with the clubhead facing you and place one leg behind you. Bend the front knee and lean forward until you feel a stretch in the calf. Keep your heel on the ground. Return to the start position and slowly increase speed with each repetition.
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps

Post round Shoulder / Chest stretch

Refer to week 1 for your post round shoulder / chest stretch!
Post round Calf-Achilles stretch

Calf - Achilles stretchCalf - Achilles stretch

Sit with both legs extended, feet upright and wrap the center of the stretch trainer across the right ball the foot. Sit upright holding on to each side of the stretch trainer. Slowly pull the stretch trainer toward the torso keeping equal tension to create the stretch. Once you have found a comfortable stretch hold this position for 30 seconds. Release the tension and repeat, but the second time increase the stretch.
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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.