Welcome to Week 4 of our new series, The Core of a Great Golf Swing! With my golf fitness classes you can improve your golf game and increase your fitness level. For this series we are using a weighted power ball and a balance Bosu ball. The weighted ball is 4 lbs. and compact enough to hold in the palm of your hand. Its gel-like shell allows you to grip the ball using an isometric method which helps to increase strength in the hands and forearms. This helps with your club control.
When you incorporate the Bosu balance ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the “core” muscles of the body.
Combining the two is quite possibly the most effective route to improving core stabilization and neutral spinal posture, both of which are the building blocks for moving better through the golf swing. The ability to position the spine and activate the muscles necessary to do so is a key skill as it relates to all movement. Equally important is training the core with the understanding that it links upper and lower body movement.
Take these simple steps before beginning:
Step 1: To determine your current fitness level, take the Fitness Analyzer at KellyBlackburn.com.
Step 2: Print a copy of the training log.
Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will perform the new exercise along with the exercise from weeks prior.
Step 4: Perform the workout 2-3 times a week for maximum results.
Let’s get started ...
Golf & Fitness Connection: This exercise strengthens the hip girdle and tricep muscles. Strong triceps will help the lead arm keep the swing on plane as you take the club back.
Tricep Bridge Extension
Lie face up on the Bosu trainer with your upper back, neck and heading resting on the Bosu. Hold the power ball in both hands and place the ball at the crown of your head with the elbows pointed upward. Flex the abdomen and glutes. Slowly lift the buttocks upward pressing through the heels while simultaneously extending the power ball upward working the triceps. Hold for a 4 second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour 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.