Strength off the Tee - Week 4

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Welcome to week 4 of our new series Strength off the Tee! We are using a weighted power ball and resistant tubing for this workout series. Both items are found in the Golf Fitness Pro Shop. The power ball and resistant tubing is accompanied by an instructional book and DVD and both items are discounted for Golf Channel subscribers. We will only use a weighted power ball for this week's exercises.
 
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 2-3 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!
 
If you are just joining us, review weeks 1, 2 & 3 to catch up! At this point in the series you should have a total of 9 exercises, including this week, on your training log!
 
Kelly Blackburn with weighted ball
Weighted Power Ball
Kelly Blackburn with resistant tubing
Resistant Tubing

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!
 
When you think of athletes with washboard abs, golfers arent the first people who come to mind. Take a look around your course. Many golfers are a bit pudgy to say the least. Because of the examples many touring professionals have set over the past 10 years of training for their game, the good news is, todays golfers are beginning to understand how imperative it is to keep the abs strong and flexible. In addition to insuring good posture throughout the swing, the abs are the balancing muscle group to the lower back.
 
Here are two exercises to concentrate on your abdominals:
 
Weighted Ball Crunch

Weight Ball Crunch


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

 
Reverse Crunch

Reverse Crunch


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



Click here for training aids from the Golf Fitness Pro Shop!

 
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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 BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.