Fit from 8 to 80 - Week 5

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This is week 5 of Fit from 8 to 80. Its important to structure your golf fitness program to enhance your overall performance on and off the course. Try to avoid the traditional gym machines which focus on isolating specific muscle groups and require no stabilization work by additional muscle groups. Implement some old and new fitness tools which allow you to move your body in a more functional setting. These include cable machines, stability balls, weighted balls, balance boards, traditional dumbbells and the benefit of using your own bodyweight. For the next few weeks we will be using a stability ball to increase both strength and balance for your game. The ball we are using this week can be order in the Golf Fitness Pro Shop.
 
Balancing Your Game!
Inflatable Stability Ball

 
Dont forget to print a Progress Chart to note each exercise and the number of repetitions. As always these training classes progress weekly with two new exercises each week, so at the end of an eight week class you should have 16 exercises on your progress chart completing each of them 2-3 times a week! If you are just joining us for this series please review weeks 1-4 to catch up with us! Now, lets get started on this week's exercises!
 
A strong chest draws the arms closer together at address and keeps the relationship between the arms consistent throughout the swing, a fundamental that most instructors maintain is critical to generating maximum speed and consistency. The pecs also provide critical balance to the muscles in the upper back that must be strong and active in the swing. A strong chest keeps a strong back properly balanced and allows for the muscles in the torso to work as a coordinated unit during the swing.
 
Fit from 8 to 80! Fit from 8 to 80!

 
Start: Holding your dumbbells, sit on the ball and roll out until your lower back is resting comfortably on the ball. Slowly push the weights upward above your chest.
 
Action: Bend the elbows and slowly lower the weight until your arms form a goal post position and you feel a good stretch in the chest region. Hold for a few seconds and return to the start position. Repeat for the recommended number of reps below.
 
Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
 
If you have questions about your current golf fitness level, take the Fitness Analyzer on KellyBlackburn.com.
 
The triceps are misunderstood in the game of golf. Not only do the triceps support the lead arm during the backswing, they also play an instrumental role in generating clubhead speed on the downswing.

Fit from 8 to 80! Fit from 8 to 80!

 
Start: Sit on the ball with a dumbbell evenly grasped in both hands. Extend your arms overhead.
 
Action: Bend the elbows and slowly drop the weight behind the head until you feel a good stretch in the back of the upper arm. Flex the triceps and press upwards. Hold for a few seconds and repeat.
 
Its important to keep your abdomen flexed to support your back and work your core muscles during theses exercises!
 
Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
 

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 11 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.