Golf Fitness on the Go with Rock-N-Flex - Week 3


This week we will strengthen the upper legs for improved balance during your swing and strengthen the shoulder girdle for more stability at the top of your backswing. 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!
Your quadriceps, (upper thigh muscles), support the lateral shifting of your lower body which moves weight from your right side to your left side during the golf swing. During your golf swing the lead shoulder rotates internally and laterally across the chest. The shoulder also lifts the arm as you bring the club back on plane. All of these motions are reversed on the downswing. Here are 2 simple exercises to ensure you have strong quads for better balance and strong effective shoulders for your swing!

Balanced Squat

Start: Step atop the Rock-N-Flex board and place your feet shoulder width apart
Action: Bending the knees, slowly squat as though you were sitting back in a chair. Raise your arms forward for balance. Hold for 5 seconds.
Finish: Flex your buttocks and press through your heels upward to the start position. Repeat 10 times.


Start: Place one foot on the tubing and hold the handle with a light grip.
Action: Slowly raise the arm upward to the side.
Finish: Hold at shoulder height for 5 seconds and repeat 10 times. Do the same for the opposite side.
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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 Visit to learn more about health and fitness for golf.
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