For this series Power on the Fly well use a 4 lb. weighted ball specifically 5 inches in diameter for easy use. If you do not have one simply visit the golf fitness pro shop to order. Remember to review weeks 1 through 3 to add to this week's training tips.
A good golf swing requires a slow stretching of the muscles as the club is brought back to the top of the backswing, followed by an explosive contraction of the muscles in the chest and hip girdle that facilitates the downswing. Simply put, this generates more power behind the ball. It takes one to two seconds to perform the golf swing. From the top of the swing through impact, the muscles must fire at close to 100 percent in less than one second. Specific movement exercises train the muscles to fire in a similar fashion and also improve reflex and agility. This series will show you the exercises you can do to improve your fire power!
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.
Step 4: Perform the workout 2-3 times a week for maximum results!
Here are the benefits you can receive from this series:
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 core muscles for better balance
4) Strengthen the forearms and wrists for better club control
5) Strengthen the upper arms for added distance off the tee
6) Strengthen the hip girdle for more power off the tee
7) Strengthen the upper legs for improved balance during your swing
8) Strengthen the lower legs for more push-off power in the downswing
9) Ultimately increase your overall fitness level and reduce your handicap!
Lets get started!
These exercises are targeted for the forearms, wrists and hands.
Golf & Fitness Connection: Strength in the wrists, forearms and hands will afford you better club control.
Par Level: 8-10 reps
Birdie Level: 12-15 reps
Eagle Level: 18-20 reps
The extender exercise is equally simple, but almost never practiced. All you need is a sturdy rubber band and ten minutes. Here's how it works.
1. Wrap a short, strong rubber band around your thumb and a finger so that the band is relaxed when the hand is closed.
2. Open the hand slowly, stretching the rubber band between the thumb and finger, then close the hand just as slowly so that you feel resistance in both directions.
Repeat the exercises 20 to 30 times with each finger of each hand until all fingers have worked through the same number of repetitions. Extend and release slowly to make the exercises more effective.
Remember you will need a 4 lb. weighted power ball available in the pro shop to continue this series!
Click here for training aids from the Golf Fitness Pro Shop!
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.