Power on the Fly - Week 7

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Welcome to week 7 of Power on the Fly. Ive taken your suggestions and comments and developed this series covering all aspects of your physical needs to improve your golf game while using workout tools that you can easily take with you anywhere!
 
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 6 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!
 
Davis RileyBefore we get started I want to congratulate one of my U.S. Kids Golf junior golfers 9-year-old Davis Riley. Davis finished in a tie for eighth in the U.S. Kids Golf World Championship at Pinehurst, N.C. This was Davis' second year to compete in the U.S. Kids Golf world competition.
 
He won the Mississippi state qualifying last year, and finished in a three-way tie for 54th at Williamsburg, Va. Davis is very dedicated to his fitness routine and works on his game daily! Way to go Davis!
 
Lets get started with this week's exercises!
 
Golf & Fitness Connection: Shoulder, arm and upper back strength are crucial in the takeaway, the downswing, the follow-through and the short game. Add these exercises to strengthen the back shoulders and chest!
 
Squat & Reach

Squat & Reach

 
Recommended Reps:
Par Level: 8-10 reps
Birdie Level: 12-15 reps
Eagle Level: 18-20 reps

 
Pelvic Lift

Pelvic Lift

 
Recommended Reps:
Par Level: 8-10 reps
Birdie Level: 12-15 reps
Eagle Level: 18-20 reps

 
Remember you will need a 4 lb. weighted power ball available in the pro shop to continue this series! Next week we begin our new Golf Dynamics series!
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
Kelly Blackburn Health & FitnessRelated Links:
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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 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.