Strength off the Tee - Week 8

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Welcome to week 8 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

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 - 7 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!
 
Testimonial:

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 Jim and Donna of Detroit, Michigan:
 
Kelly we have been following your fitness classes on The Golf Channel for 3 years. We decided to send in our story since we too have seen dramatic results in our physiques and our game. We do a variety of the golf fitness exercises for 55 minutes 3 times a week and we do your flexibility workout everyday. We are completely free of anti-inflammatory medicine and blood pressure medicine since losing a combined 59 pounds! We have both added yardage, but more importantly we no longer drag ourselves to finish 18 holes! Thanks for your help. Jim and Donna
 
Congrats to Jim and Donna! Now lets get started with week 8!

 
This week we will work the shoulder girdle and hip girdle to improve strength for added stability through your swing!
 
Front Shoulder Raise

Front Shoulder Raise

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

 
Reverse Lunge

Reverse Lunge

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

 
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!

 
Kelly Blackburn Health & FitnessRelated Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    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.