Fundamentally Fit for Your Game - Recap

RSS

Its the final week of our series Fundamentally Fit for Your Game! Next week we will begin a new series targeted for juniors. For the past 11 weeks, we have used training tools found in the Pro Shop. All Golf Channel subscribers receive a discounted price for each training tool in this series. We are using a wide variety of tools from weighted power balls to your golf cart to keep you fit for your game! This week we are doing a recap of all of the exercises we have implemented for this series. Remember to take the Fitness Analyzer before you begin to determine your fitness level of Par, Birdie or Eagle!
 
Lets begin with the GolfGym. Here are the benefits you can receive from this training aid:
 
1) Strengthen the shoulder girdle for more stability at the top of your back swing
2) Strengthen the trunk which is critical in making an effective turn
3) Strengthen the forearms and wrists for better club control
4) Strengthen the upper arms for added distance off the tee
5) Ultimately increase your overall fitness level and reduce your handicap!
 
GolfGym Exercises
Exercise 1 - Power Turn Torso
Exercise 2 - Wrist Flexion & Extension
Exercise 3 - Shoulder - Part 1
Exercise 4 - Shoulder - Part 2
Exercise 4 - Standing Row
Exercise 5 - Side Bend
Exercise 6 - Wrist & Forearm
Exercise 7 - Upper Arm Bicep
Exercise 8 - Mid Back
Exercise 9 - Standing Squat
Exercise 10 - Standing Tricep Extension
Exercise 11 - Standing Chest Press
 
Now lets work with the Stretch Trainer and Golf Cart. Here are the benefits you can receive from these training aids:
1) Improve flexibility to lower the risk of injuries and improve range of motion
2) Increase flexibility of the shoulder girdle for more stability at the top of your back swing
3) Increase flexibility of the upper legs for improved balance during your swing
4) Increase flexibility of your hip girdle for more power and club head speed
5) Increase flexibility of the lower legs for more push-off power in the downswing
6) Increase the flexibility of the trunk which is critical in making an effective turn
7) Increase the flexibility of the forearms and wrists for better club control
8) Ultimately increase your overall fitness level!
 
Stretch Trainer and Golf Cart Exercises
Exercise 1 - Low Back
Exercise 2 - Mid Back
Exercise 3 - Trunk
Exercise 4 - Hip Girdle Stretch
Exercise 5 - Tricep Stretch
Exercise 6 - Trunk Rotation Stretch
Exercise 7 - Shoulder Stretch
Exercise 8 - Chest Stretch
 

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 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.
     
    POWER TURN TORSO

     
    Power Turn Torso Power Turn Torso

    Power Turn Torso

    Start: Place one foot in the loop, place your hands correctly in the training grip and assume address position with your feet.
     
    Action: Slowly raise the GolfGym to shoulder height creating tension and slowly turn the torso to one side.
     
    Finish: Hold for a few seconds and return to the center position. Repeat 8-10 times then continue to the opposite side.
     
    Tip: Strengthen the trunk which is critical in making an effective turn.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    WRIST FLEXION & EXTENSION

     
    Wrist Flexion & Extension Wrist Flexion & Extension

    Start: Place one foot in the loop, place your hands correctly in the training grip. Place one foot back and extend the arms downward.
     
    Action: Slowly bend at the wrists and flex upward.
     
    Finish: Hold for a few seconds and return to the start position. Repeat 8-10 times.
     
    Tip: Strengthen the forearms and wrists for better club control.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    SHOULDER - Part 1

    Shoulder Shoulder

    Start:> Place one foot in the loop, hold the training grip in one hand and place your feet shoulder width apart.
     
    Action: Slowly raise the arm upward.
     
    Finish: Hold at shoulder height for a few seconds and repeat. Do the same for the opposite side.
     
    Tips: Strengthen the shoulder girdle for more stability at the top of your backswing.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    SHOULDER - Part 2

    Shoulder Shoulder

    Start: Place one foot in the loop, hold the training grip in one hand and place your feet shoulder width apart.
     
    Action: Slowly raise the arm upward to the side.
     
    Finish: Hold at shoulder height for a few seconds and repeat 8-10 times. Do the same for the opposite side.
     
    Tips: Strengthen the shoulder girdle for more stability at the top of your back swing.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    STANDING ROW

    Standing Row Standing Row

    Start: Place one foot in the loop, hold the training grip in both hands and place your feet shoulder width apart.
     
    Action: Bend the elbows and slowly raise the arms upward.
     
    Finish: Hold at shoulder height for a few seconds and repeat.
     
    Tip: Strengthen the upper back for more stability at the top of your back swing.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    SIDE BEND

    Side Bend Side Bend

    Start: Place one foot in the loop, hold the training grip in one hand and place your feet shoulder width apart.
     
    Action: Bend at the waist and slowly lean to one side.
     
    Finish: Hold for a few seconds and repeat. Do the same for the opposite side.
     
    Tip: Strengthen the obliques for stronger abs at address.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    WRIST & FOREARM

    Wrist Wrist

    Start: Place one foot in the loop, hold the training grip in one hand palm down and place your feet shoulder width apart.
     
    Action: Slowly bend at the wrists and flex upward.
     
    Finish: Hold for a few seconds and return to the start position. Repeat 8-10 times. Do the same for the opposite side.
     
    Tips: Strengthen the forearms and wrists for better club control
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    UPPER ARM BICEP

    Upper Arm Bicep Upper Arm Bicep

    Start: Place one foot in the loop, hold the training grip in one hand palm up and place your feet shoulder width apart.
     
    Action: Keeping your elbow stable, slowly flex the upper arm and curl the handle upward toward the shoulder.
     
    Finish: Hold for a few seconds, return to the start position and repeat. Do the same for the opposite side.
     
    Tips: Strengthen the upper arms for added distance off the tee
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    MID BACK

    Standing Lunge Standing Lunge

    Start: Place one foot forward in the center of the tubing, grip the handles at shoulder height and place one foot behind you elevating on the toe.
     
    Action: Bend both knees and dip downward (not forward).
     
    Finish: Hold for a few seconds and return to the start position pressing through the heel of the forward foot. Repeat.
     
    Tips: Strengthen the upper leg area for more stability in your golf swing.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    STANDING SQUAT

    Tube Squat Tube Squat

    Start: Place both feet in the center of the tubing, grip the handles at shoulder height and spread the feet to shoulder width apart to increase tension.
     
    Action: Bend both knees and simulate as though you are sitting back in a chair.
     
    Finish: Hold for a few seconds and return to the start position pressing through the heels. Repeat.
     
    Tip: Strengthen the hip girdle for more power in your golf swing
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    STANDING TRICEP EXTENSION

    Kelly Blackburn Kelly Blackburn

    Start: Place one foot in the center of the tubing and place the opposite foot forward. Grip the handles with both hands and extend overhead to increase tension.
     
    Action: Bend both elbows and lower the forearms behind the head keeping your elbows close to your ears.
     
    Finish: Hold for a few seconds and slowly return to the start. Repeat.
     
    Tip: Strengthen the upper arms for more distance off the tee.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    STANDING CHEST PRESS

    Kelly Blackburn Kelly Blackburn

     
    Start: Place one foot in the center of the tubing and place the opposite foot forward. Grip the handles with both hands and extend overhead to create a goal post position and increase tension.
     
    Action: Leading with both elbows pull the upper arms forward across the chest.
     
    Finish: Hold for a few seconds and slowly return to the start. Repeat.
     
    Relation to Your Golf Game: 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. Astrong and flexible chest keeps a strong back properly balanced and allows for all the muscles in the torso to work as a coordinated unit during the swing.

    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    LOW BACK

    Low Back stretch Low Back stretch

    Start: Lie back with both knees bent and feet flat on the floor. Pull the right leg to the chest and wrap the center of the stretch trainer around the back of the thigh.
     
    Action: Hold the stretch trainer equally on both sides and slowly bend the knee into the chest to create the stretch.
     
    Finish: Release the tension and repeat but the second time increase the stretch.
     
    Flexible low back will promote a fuller turn.
     
    MID BACK

    Strengthen Back with Stretch Trainer Strengthen Back with Stretch Trainer

     
    Start: Stand with both feet center strap of the Stretch Trainer.
     
    Action: Slowly bend at the waist towards the floor until your torso is parallel to the floor. Slowly round the back upward and pull tension on the stretch trainer.
     
    Finish: When you have reached a comfortable position hold the position and contract the abdomen. Repeat but the second time, increase the stretch.
     
    TRUNK

    Low Trunk stretch Low Trunk stretch

    Low Trunk stretch

    Start: Lie back with both knees bent and feet flat on the floor. Pull the right leg to the chest and wrap the center of the stretch trainer around the arch of the foot.
     
    Action: Straighten the right leg holding on to both loops equally and slowly pull the leg towards the chest. Hold both loops in the left hand, straighten the opposite leg and extend the right arm to the side. Slowly drop the extended leg to 10 oclock (picture shows 9 oclock) and turn the head to the right. (picture 3 shows finish position from opposite side)
     
    Finish: Hold for 30 seconds, release the tension and repeat but the second time increase the stretch. Repeat to the opposite side.
     
    HIP GIRDLE STRETCH

    Hamstring Stretch with Stretch Trainer Hamstring Stretch with Stretch Trainer

    Start: Sit upright and wrap the center strap of the Stretch Trainer around the arch of one foot. Bend the opposite knee and place the opposite foot on the floor to create equal balance.
     
    Action: Pull tension on the stretch trainer and slowly roll onto your back extending your leg with the strap upward. Gently pull the stretch trainer towards you increasing the range of motion in your hamstring.
     
    Finish: When you have reached a comfortable position hold the position for 30 seconds. Repeat to the opposite side.
     
    Tip: Do not bounce and to increase the stretch, extend the bend knee leg flat to the floor.
     
    TRICEP STRETCH

    Tricep Stretch Tricep Stretch Tricep Stretch

    Start: Stand with both feet shoulder width apart and hips rotated forward. Place the loop into the right hand and extend the stretch trainer overhead. Place the opposite hand behind the back and grip the stretch trainer.
     
    Action: Bend the elbow of the extended arm and slowly pull downward on the stretch trainer. Hold for 30 seconds.
     
    Finish: Release the tension and repeat but the second time increase the stretch.
     
    Tips: Keep the knees and abdomen flexed. Do not arch the back.
     
    TRUNK ROTATION STRETCH

    Golf Cart Stretches:  The Trunk Rotation Stretch

    This stretch helps to maintain flexibility in your trunk during play which gives you a greater consistent turn.
     
    Sitting in the middle of the cart with your back straight and your feet on the floor board, turn your torso to one side and reach for the bar across the back of the seat. Make this turn with as little hip movement as possible and feel the stretch throughout your torso . Hold the stretch for 15 to 30 seconds and repeat on the other side.
     
    SHOULDER STRETCH

    Golf Cart Stretches:  The Shoulder Stretch

    Standing beside the golf cart with your side facing the cart, reach across your body with your outside arm and grab the carts canopy support bar. Slowly turn your torso away from the cart to accelerate the stretch. Hold for 15 to 30 seconds and repeat the stretch from the other side.
     
    CHEST STRETCH

    Kelly Blackburn

    Standing to the side of the cart, reach out the arm closest to the cart and grab the canopy support bar. Now move away from the cart until your arm is fully extended and slowly rotate your torso away from the cart until you feel the stretch in your chest. After you find the stretch, hold it for 15 to 30 seconds before repeating with the other side.