Strength for Your Swing - Series Recap

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This week we recap our class Strength for You and Your Swing. In this series we implement strength exercises along with flexibility exercises to better your health and your golf swing. Remember to print the workout chart so that you can chart your progress. The Strength Trainer and Stretch Trainer used in this series can be found in the Pro Shop. Next week we begin a new series Power for Your Game!
 
Kelly Blackburn with a stretch trainer
Golf Stretch Trainer
Jim Sorenson with a strength trainer
Golf Strength Trainer

Points to Remember:
  1. Start the golf swing by turning your shoulders and your hips in unison to a point where the shaft is pointing at 9:00 before your hands get involved.

  2. Start the downswing by shifting your weight off of the right foot as you turn your hips.

  3. In the downswing at 10:30, start straightening the right arm and flattening the left wrist to insure a square clubface at impact and beyond impact for 12 inches.

  4. Finish in balance and facing the target.
Swinging Drills Routine:
  1. Swing SLOWLY and DELIBERATELY holding the completion of each drill for 2 seconds.

  2. Repeat each drill for 12 repetitions before moving on.

  3. Swing through the 4 backswing drills, rest 2 minutes.

  4. Swing through the 4 downswing drills, rest 2 minutes.

  5. Swing through the Full Swing Drill for 12 repetitions to complete the Swinging Drills Routine.
Now lets get started....
 
Strength Trainer Exercises:
Exercise 1 - Takeaway Drill
Exercise 2 - Target Drill
Exercise 3 - Half Backswing Drill
Exercise 4 - Downswing Drill
Exercise 5 - Impact Drill
Exercise 6 - Extension Drill
Exercise 7 - Downswing to Finish Drill
Exercise 8 - Full Swing Drill
 
Stretch Trainer Exercises:
Exercise 1 - Upper Back Stretch
Exercise 2 - Bicep & Forearm Stretch
Exercise 3 - Hamstring / Low Back Stretch
Exercise 4 - Low Back Stretch
Exercise 5 - Tricep Stretch
 
Keep in mind that as your body changes with becoming stronger and more flexible, its important to keep swinging your club to keep your tempo and timing in check! Try and complete this workout 2-3 days weekly. Remember to implement your cardio workout as well.
 
Kelly
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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.
     
    Takeaway Drill

    Strength Training

    1. Start with the Strength Trainer at address.
    Strength Training

    2. Turn your shoulders and hips to swing the club back to 7:30. Hold at 7:30 for 2 seconds.
    Strength Training

    3. Then return the Strength Trainer back to the address position.

     
    Target Drill

    Strength Training

    1. Start with the Strength Trainer at address.
    Strength Training

    2. Turn your shoulders and hips to swing the club back to where the shaft is parallel to the ground. Hold for 2 seconds.
    Strength Training

    3. Then return the Strength Trainer back to the address position.

     
    Half Backswing Drill

    Strength Training

    1. Start with the Strength Trainer at address.
    Strength Training

    2. Swing it half way back to 12:00 and hold for 2 seconds.
    Strength Training

    3. Then return the Strength Trainer back to the address position.

     
    Downswing Drill

    Strength Training

    1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.
    Strength Training

    2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.
    Strength Training

    3. Then return the Strength Trainer to the top of your backswing.

     
    Impact Drill

    Strength Training

    1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.
    Strength Training

    2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.
    Strength Training

    3. Then from 10:30, straighten your right arm and flatten your left wrist squaring up the face through impact to 5:00 and hold for 2 seconds.

     
    Extention Drill

    Strength Training

    1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.
    Strength Training

    2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.

    Strength Training

    3. From 10:30, straighten your right arm and flatten your left wrist squaring up the clubface to 5:00.
    Strength Training

    4. Keep swinging through to 3:00 creating maximum extension. Hold for 2 seconds.

     
    Downswing to Finish Drill

    Strength Training

    1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.
    Strength Training

    2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.

    Strength Training

    3. From 10:30, straighten your right arm and flatten your left wrist squaring up the clubface to 5:00.
    Strength Trainer

    4. Hold for 2 seconds. Then, swing through to a balanced finish facing the target.

     
    Full Swing Drill

    Strength Training

    1. Start with the Strength Trainer at address.
    Strength Training

    2. Swing to the top of your backswing. Hold for 5 seconds.

    Strength Training

    3. Swing down to 5:00, insuring the left wrist is flattened on the downswing. Hold for 5 seconds.
    Strength Trainer

    4. Then, swing through to a balanced finish facing the target. Hold for 5 seconds

     
    Upper Back Stretch

    Strengthen Back with Stretch Trainer

    Start: Stand on the center of your Golf Fitness Stretch Trainer with your feet together and hold the ends of the strap in your hands.
     
    Action: Keeping your arms extended downward, slowly round your back (simulating the bowed back of a mad cat) and tuck your chin to your chest.
     
    Finish: Hold this stretch for 30 seconds.
     
    Bicep & Forearm Stretch

    Bicep and Forearm StretchBicep and Forearm Stretch

    Start: Standing with your feet shoulder-width apart and your hips rotated forward, place your right hand into the loop of the Stretch Trainer.
     
    Action: Holding your arm straight out in front of you, slowly pull downward on the Stretch Trainer until you feel the stretch in your biceps and your forearms.
     
    Finish: Hold this stretch for 30 seconds and repeat to the opposite side.
     
    Hamstring / Low Back Stretch

    Hamstring Stretch with Stretch TrainerHamstring Stretch with Stretch Trainer

    Start: Sit upright and wrap the center strap of the Stretch Trainer around the arch of one foot. Bend the opposite knee and place the opposite foot on the floor to create equal balance.
     
    Action: Pull tension on the stretch trainer and slowly roll onto your back extending your leg with the strap upward. Gently pull the stretch trainer towards you increasing the range of motion in your hamstring.
     
    Finish: When you have reached a comfortable position hold the position.
     
    Tip: Do not bounce and to increase the stretch, extend the bend knee leg flat to the floor.
     
    Low Back Stretch

    Low Back stretchLow Back stretch

    Start: Lie back with both knees bent and feet flat on the floor. Pull the right leg to the chest and wrap the center of the stretch trainer around the back of the thigh.
     
    Action: Hold the stretch trainer equally on both sides and slowly bend the knee into the chest to create the stretch.
     
    Finish: Release the tension and repeat but the second time increase the stretch.
     
    Tricep Stretch

    Tricep StretchTricep StretchTricep Stretch

    Start: Stand with both feet shoulder width apart and hips rotated forward. Place the loop into the right hand and extend the stretch trainer overhead. Place the opposite hand behind the back and grip the stretch trainer.
     
    Action: Bend the elbow of the extended arm and slowly pull downward on the stretch trainer.
     
    Finish: Release the tension and repeat but the second time increase the stretch.
     
    Tips: Keep the knees and abdomen flexed. Do not arch the back.