Golf Fitness on the Go with Rock-N-Flex - Week 2


This week we will strengthen the core muscles for better balance in your swing and strengthen the upper arms for added distance off the tee. We are using the Rock-N-Flex balance board and strength tubing to accomplish these exercises that can be done from the comfort of home or while traveling. These easy to follow exercises will prepare you for the stress of the game, increase your fitness level and enhance your on-course performance. This program was featured on The Natural Golf Makeover Challenge.
The Rock-N-Flex is two pieces of equipment in one. The balance board is used for core strengthening exercises while the strength tubing concentrates on upper body strength for your game. Combine the two for an overall total body golf conditioning workout! The Rock-N-Flex can be found in the pro shop.

Now lets get started!
Although you may be new to the phrase core training, this is a technique that I have implemented with my TOUR players for the last 8 years. To achieve the maximum result from your golf swing it is vital that you have a strong core. When you perform exercises that require being balanced, your core muscles are called into play. The stronger your core muscles are, the more powerful you will be when you fire your swing.

Balanced Bridge

Start: Lie on your back with your feet flat on the Rock-N-Flex board. Extend your arms upward.
Balanced Bridge

Action: Tighten your buttocks and slowly raise your hips upward until your hips are aligned with your knees and shoulders. Hold for 5 seconds and return to the start position. Repeat 10 times.
Tip: You will feel a little wobble at first due to the fact you are trying to keep the board stable while completing the exercise. Because you are trying to stay balanced, this will call upon those ever important core muscles to perform.

Tricep Extension

Start: Place one foot in the center of the tubing, extend both arms overhead and clasp the hands together.
Action: Bending the elbows, slowly lower the handles behind the head and press upward to the start position. Repeat 10 times.
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 Visit to learn more about health and fitness for golf.
    Click here for training aids from the Golf Fitness Pro Shop!