The Core of Your Swing - Week 7

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Welcome to week 7 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 have been using a stability body ball. Next week we will mix it up a bit by adding swing training drills aboard a balance ball. Both can be found in the Golf Fitness Pro Shop and 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.
 
Kelly Blackburn

 
Next week we will continue the series using a balance ball and weighted club.
 
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: 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 through 6 to catch up! You should now have 14 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
 
Strength in the hips is very important in your golf swing. Strong hamstrings provide a solid base at address, while the adductors and hip flexors initiate both the backswing and the downswing. Here are two great exercises to train those muscles effectively and efficiently....
 
Adductor Hip Lift

Adductor Hip Lift

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

 
Gluteal Lift

Gluteal Lift


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

 
Dont give up on that resolution so quickly! 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 starting next week!
 
Kelly
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 BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.