The Core of Your Swing - Week 5


Welcome to week 5 of our new series The Core of Your Swing! With my golf fitness classes you can improve your golf game, increase your fitness level and accomplish your New Years resolution of getting healthy! For this series we will be using a stability body ball found in the Golf Fitness Pro Shop. The ball is accompanied by an instructional book and is discounted for Golf Channel subscribers.
The Great Body Ball Handbook

When you incorporate the stability 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
Step 2: Print a copy of the strength training log.
Step 3: Each week you will have 2 new exercises. This is a progressive workout which means that every week you will perform the new exercises along with the exercises from weeks prior. If you are just joining us, go to weeks 1, 2, 3 and 4 to catch up! You should now have 10 exercises on your training log.

Step 4: 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
From Mark of Palm Beach, Florida: I have been working out 3 days a week doing your Core workout and already see an improvement in my game. I feel stronger and more balanced which has helped with my confidence in my swing.
Now that we have completed 4 weeks, your balance should be far greater due to the fact your core muscles are in better control. Heres a test to see how your balance is improving...
Balance Test

Balance Test

Because golf is a game of balance it is important to train the muscles of the body equally to maintain that balance. Many have believed in the past that training the chest would bind the chest muscle area and hinder the golf swing. Thats simply not true so long as you maintain flexibility. Because we train the back, it is a must to counter balance with training the chest.
Chest Flye

Chest Flye

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

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 New Years resolution special discount of 25-50% savings! savings!

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 12 years. Kelly welcomes your email questions and comments, contact her at Visit to learn more about health and fitness for golf.