Strength off the Tee - Week 7


Welcome to week 7 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.
Kelly Blackburn with weighted ball
Weighted Power Ball
Kelly Blackburn with resistant tubing
Resistant Tubing

If you are just joining us, review weeks 1 - 6 to catch up! At this point in the series you should have a total of 15 exercises, including this week, on your training log!
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!

As we approach the season of celebration which on average adds 3-5 pounds to our scale, Ill share the results from your fellow golfers to keep you motivated! Heres a testimonial from Harold and Penny from White Plains, New York:
Hi Kelly ' We have to share with you our progress for the first 4 weeks of this program! We did the fitness analyzer and both scored on a par level. We took your advice and began with implementing the exercises 3 days a week and cutting our portions in half without changing the foods we were eating. After 4 weeks Penny has lost 8 pounds and has advanced to the birdie level and I have lost 12 pounds and have also moved to the birdie level. We are excited to strive for the eagle level and continue our weight loss! Harold S. White Plains, New York
Congrats to Harold and Penny! Now lets get started with week 7!

This week we will work the buttock, hamstring, back and adductor muscles to improve strength in the hip girdle for added power behind the ball!
Pelvic Lift

Pelvic Lift

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

Power Tube Squat

Tube Squat Tube Squat

Place both feet center of the tubing and spread feet shoulder width apart to increase tension. Raise both hands to shoulder height. Bending the knees, slowly descend sitting back as though you were sitting in a chair. Lower to a comfortable level and hold for a few seconds. Slowly return to the start position and repeat.
Recommended Reps:
Par Level: 8-10 reps
Birdie Level: 12-15 reps
Eagle Level: 18-20 reps

The holiday season is fast approaching! Check out the golf fitness DVDs and training aids available in the pro shop at a holiday special discount of 25-50% savings!

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 Visit to learn more about health and fitness for golf.