Strength for Your Swing

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For the next seven weeks we will be doing a new strength class using a Strength Trainer club. I have used this training tool for six plus years on TOUR with players and they have seen great results in maintaining strength in their swing.
 
Strength Trainer

 
The counter-balanced weights of the Strength Trainer allow the club to swing in a smooth and flowing fashion while giving a workout to the golf specific muscles. The Strength Trainer is ideal for hitting longer shots and generating greater clubhead speed. An 18-minute instructional video and 36-page workout booklet are included with each Strength Trainer and can be ordered in the Pro Shop. All Golf Channel subscribers receive a $15 discount that is already reflected in the Pro Shop price.
 
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.
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.

Remember to repeat each drill 12 times. As we add a new exercise each week you will also include the exercise from the week(s) prior. At the end of this class you will be doing 14 different exercises for a complete strength workout for you and your swing!
 
Kelly
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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.