A Balanced Swing - Recap

RSS

Welcome to the recap of our series A Balanced Swing! With my golf fitness classes you can improve your golf game while increasing your fitness level! For this series we have been using a weighted club and a balance Bosu ball. Both can be purchased in the Golf Fitness Pro Shop at a discount for Golf Channel subscribers.
 
Kelly Blackburn

When you incorporate the balance ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the core muscles of the body.
 
Step 1: To determine your current fitness level, take the Fitness Analyzer on KellyBlackburn.com.
 
Step 2: Print a copy of the strength training log.
 
Step 3: Perform the workout 2-3 times a week for maximum results!

Here are the benefits you can receive from this series:
 
1) Improve balance
2) Increase flexibility
3) Improve coordination
4) Strengthen core muscles: abdominal, mid and lower back muscles
 
Increase core strength, balance and ball striking by training on the balance ball with your weighted swing trainer. BOSU Balance Trainer helps to strengthen and coordinate your body including the muscles that you don't see. BOSU Balance Trainer targets the core muscles of your body'those muscles around your abdominal and back area'helping you to not only gain strength, trim, and tone, but to help coordinate your entire body. Your BOSU Balance Trainer is available with a workout video, a pump and exercise manual!
 
Are you ready? Let's get started....
 
Alignment

Kelly Blackburn

Before beginning your balance drills, make sure you are in proper alignment atop the balance ball. Simply place the weighted swing trainer behind you with the clubhead on the crown of the head and the shaft running down the spine.
 
Each of the exercises in the series are listed below. Click on the links to improve your swing balance today!
 
Week 1 - Target Drill
Week 2 - Wedge Drill
Week 3 - Swing Rotation
Week 4 - Extension Drill
Week 5 - Downswing Drill
Week 6 - Upright Rotation
Week 7 - Top of Backswing

Get started on a healthier new you and improve your game! See the golf fitness DVDs and training aids available in the pro shop at a 15% savings! Remember you will need a balance ball and weighted club to continue this series!
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
Kelly Blackburn Health & FitnessRelated Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 12 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.
     
    Target Drill

    Target Drill - Kelly Blackburn Target Drill - Kelly Blackburn

     
    Stand atop the balance ball and assume the address position with your weighted club. Slowly draw the club back to parallel to the ground. Hold for a 4 second count and slowly return to the start position.
     
    Target Drill - Kelly Blackburn

     
    Remember to check your balance. If you are leaning too far forward or too far backward you will be unstable in your address position.

    Recommended Reps:
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps

     
    Wedge Drill

    Kelly Blackburn Kelly Blackburn

     
    Stand atop the balance ball and assume the address position with your weighted club. Slowly draw the club back until the clubhead is almost at a 12 oclock position. Hold for a 4 second count and slowly return to the start position. Remember to check your balance. If you are leaning too far forward or too far backward you will be unstable in your address position.

    Recommended Reps:
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps

     
    Swing Rotation

    Kelly Blackburn Kelly Blackburn

    Kelly Blackburn

    Stand atop the balance ball and assume the address position with your weighted club around your low back. Slowly rotate to the top of your backswing. Hold for a 4 second count and slowly return to the start position. Slowly rotate to your finish position. Hold for a 4 second count and slowly return to the start position. Remember to check your balance. If you are leaning too far forward or too far backward you will be unstable in your address position.

    Recommended Reps:
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps

     
    Extension Drill

    Kelly Blackburn Kelly Blackburn

    Kelly Blackburn

    Stand atop the balance ball and assume the address position with your weighted club. Slowly draw the club back to parallel to the ground. Hold for a 4 second count. Slowly swing the club to the extension position. Hold for a 4 second count and slowly return to the start position. Remember to check your balance. If you are leaning too far forward or too far backward you will be unstable in your address position.

    Recommended Reps:
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps

     
    Downswing Drill

    Kelly Blackburn Kelly Blackburn

    Kelly Blackburn

    Stand atop the balance ball and assume the address position with your weighted club. Slowly draw the club back to the top of your backswing. Hold for a 4 second count. Initiate your downswing stopping halfway between the top of your backswing and the address position. Hold for a 4 second count and slowly return to the start position. Remember to check your balance. If you are leaning too far forward or too far backward you will be unstable in your address position.

    Recommended Reps:
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps

     
    Upright Rotation

    Kelly Blackburn Kelly Blackburn

    Stand atop the balance ball and assume the address position with your weighted club. Slowly draw the club back to the top of your backswing. Hold for a 4 second count. Initiate your downswing stopping halfway between the top of your backswing and the address position. Hold for a 4 second count and slowly return to the start position. Remember to check your balance. If you are leaning too far forward or too far backward you will be unstable in your address position.

    Recommended Reps:
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps

     
    Top of Backswing

    Kelly Blackburn Kelly Blackburn

    Kelly Blackburn Kelly Blackburn

    Stand atop the balance ball and hold your weighted club at address position. Slowly draw the club to the top of your backswing. Hold for a 4 second count. Slowly rotate back to the address position. Slowly return to the start position. Remember to check your balance. If you are leaning too far forward or too far backward you will be unstable in your address position.

    Recommended Reps:
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps