30 Days to Better Golf - Workout 3 - Week 1

By Kelly BlackburnDecember 16, 2008, 5:00 pm
Workout 3

Week 1

 
Welcome to the 1st week of our third 30 day series, 30 Days to Better Golf. This series features a variety of products that are easy to store, compact to travel with and lightweight. The concept is to offer you a different workout every 30 days to prevent boredom and increase your enthusiasm to get fit for your game! Our third 30 days features The Strength Trainer. The weighted club is 4 pounds and 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 Golf Fitness Pro Shop.

Heres a list of our goals for every 30 day workout:
 
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)Improve flexibility to lower the risk of injuries and improve range of motion
10)Increase flexibility of the shoulder girdle for more stability at the top of your back swing
11)Increase flexibility of the upper legs for improved balance during your swing
12)Increase flexibility of your hip girdle for more power and club head speed
13)Increase flexibility of the lower legs for more push-off power in the downswing
14)Increase the flexibility of the trunk which is critical in making an effective turn
15)Increase the flexibility of the forearms and wrists for better club control
16)Ultimately increase your overall fitness level and reduce your handicap!
 
Take these simple steps before beginning:
 
Step 1: To determine your current fitness level, take the Fitness Analyzer at KellyBlackburn.com
Step 2: Print a copy of the training log.
Step 3: Each week you will receive 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 3 times a week for maximum results!
 
Grab your Swing Trainer and lets get started!
 
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
Start with the Strength Trainer at address.Turn your shoulders and hips to swing the club back to 7:30. Hold at 7:30 for 2 seconds.Then, return the Strength Trainer back to the address position.

 
Target Drill
Start with the Strength Trainer at address.Turn your shoulders and hips to swing the club back to where the shaft is parallel to the ground. Hold for 2 seconds.Then, return the Strength Trainer back to the address position.

 
Remember to repeat each drill 12 times. As we add 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!
 

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

 
Related Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    Kelly Blackburn Health & FitnessEditor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 13 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.
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    Chamblee: Like Tiger in '13, Mickelson should've DQ'd self

    By Golf Channel DigitalJune 19, 2018, 2:46 pm

    Two days after Brooks Koepka left Long Island with the U.S. Open trophy, the third-round antics of Phil Mickelson are still garnering plenty of discussion.

    Mickelson became a lightning rod of opinion after he intentionally hit a moving ball on the 13th green Saturday at Shinnecock Hills, incurring a two-shot penalty but not a disqualification. In the aftermath, he explained that he made a conscious choice to take the penalty to avoid playing back and forth across the crispy putting surface, and he tied for 48th after a final-round 66.

    Speaking Tuesday on "Morning Drive," Golf Channel analyst Brandel Chamblee shared his view that Mickelson would have been well-served to disqualify himself ahead of the final round. He also compared it to Tiger Woods' incident at the 2013 Masters, when he took an incorrect drop and, like Mickelson, received a two-shot penalty but not a disqualification.



    "I think Tiger, at least it's my opinion that his year would have been less distracting if he had done so," Chamblee said. "And I think the same of Phil Mickelson. If he had withdrawn from the championship and said, 'Look. This is a little sketchy. It didn't play out the way I thought. I've given it some thought and it's in the best interest of the championship that I withdraw.'"

    Chamblee added that Mickelson's antics were "really distracting" on a day filled with drama as the USGA lost control of course conditions, noting that Mickelson and playing partner Andrew "Beef" Johnston were the only tee time where both players failed to break 80 despite the difficult conditions.

    But having had time to review the situation and having surveyed a number of peers, Chamblee is as convinced as ever that Mickelson made a mistake by showing up for his final-round tee time.

    "What Phil did, I haven't run into a single person that hasn't said he deserved to be disqualified," Chamblee said. "Under any interpretation, a serious breach - if gaining an advantage is not a serious breach, I don't know what is. And he clearly said he was gaining an advantage and doing it for strategic reasons."

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    Norman to pose in ESPN's 'Body Issue'

    By Grill Room TeamJune 19, 2018, 2:05 pm

    Professional golfers have, from time to time, appeared in ESPN's "Body Issue," which features athletes strategically posed in the nude. The list includes: Belen Mozo, Carly Booth, Gary Player, Camilo Villegas, Sandra Gal, Christina Kim, Anna Grzebien, Suzann Pettersen and Sadena Parks.

    And now, Greg Norman.

    Modesty has never been an issue for Norman, who has an affinity for posing without a shirt (and sometimes without pants) on his Instagram account.

    He joins a list of athletes, in this year's edition, ranging from professional wrestlers (Charlotte Flair) to Olympians (Adam Rippon) to WNBA stars (Sue Bird). Click here for a full list of the athletes to appear.

     

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    DJ listed as betting favorite for The Open

    By Will GrayJune 19, 2018, 2:00 pm

    With the U.S. Open officially in the books, oddsmakers quickly turned their attention to the season's third major.

    Minutes after Brooks Koepka holed the winning putt to successfully defend his title at Shinnecock Hills, the Westgate Las Vegas SuperBook published its first set of odds for The Open. Jordan Spieth, who opened at 14/1, will defend his title as the tournament shifts to Carnoustie in Scotland for the first time since 2007, when Padraig Harrington defeated Sergio Garcia in a playoff.

    Joining Spieth at 14/1 is 2014 Open champion Rory McIlroy, but they're both listed behind world No. 1 Dustin Johnson. Johnson, who was a runner-up at the 2011 Open at Royal St. George's and just finished third at the U.S. Open, opened as a 12/1 betting favorite. Koepka, now a two-time major winner, is listed at 20/1 alongside U.S. Open runner-up Tommy Fleetwood.

    Here's a look at the first edition of odds, with The Open just five weeks away:

    12/1: Dustin Johnson

    14/1: Jordan Spieth, Rory McIlroy

    16/1: Justin Rose, Rickie Fowler, Justin Thomas

    20/1: Brooks Koepka, Tommy Fleetwood, Jon Rahm

    25/1: Jason Day, Henrik Stenson, Tiger Woods

    30/1: Sergio Garcia, Patrick Reed, Hideki Matsuyama

    40/1: Phil Mickelson, Branden Grace, Paul Casey, Alex Noren, Marc Leishman

    50/1: Adam Scott, Louis Oosthuizen, Tyrrell Hatton

    60/1: Matt Kuchar, Patrick Cantlay, Bryson DeChambeau, Ian Poulter, Francesco Molinari, Rafael Cabrera-Bello, Matthew Fitzpatrick

    80/1: Tony Finau, Zach Johnson, Thomas Pieters, Daniel Berger, Xander Schauffele, Bubba Watson, Shane Lowry

    100/1: Charl Schwartzel, Webb Simpson, Brandt Snedeker

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    Golf Channel, Loch Lomond Partner on Claret Jug Tour Ahead of 147TH Open

    By Golf Channel Public RelationsJune 18, 2018, 9:35 pm

    Award-Winning Independent Scotcb Whisky Sponsoring Tour to Select U.S. Cities; Will Include Special Tastings and Opportunities for Fans to Engage with Golf’s Most Storied Trophy

    Golf Channel and Loch Lomond Group are partnering on a promotional tour with the Claret Jug – golf’s most iconic trophy, first awarded in 1873 to the winner of The Open – to select U.S. cities in advance of the 147TH Open at Carnoustie Golf Links in Scotland. Loch Lomond Whisky’s sponsorship of the tour further enhances the brand’s existing five-year partnership with the R&A as the official spirit of The Open, initially announced in February.

    “We are proud to partner with Golf Channel to support this tour of golf’s most iconic trophy,” said Colin Matthews, CEO of Loch Lomond Group. “Whisky and golf are two of Scotland’s greatest gifts to the world, and following the news of our recent partnership with the R&A for The Open, being a part of the Claret Jug tour was a perfect fit for Loch Lomond Group to further showcase our commitment to the game.”

    “The Loch Lomond Group could not be a more natural fit to sponsor the Claret Jug tour,” said Tom Knapp, senior vice president of golf sponsorship, NBC Sports Group. “Much like the storied history that accompanies the Claret Jug, Loch Lomond’s Scottish roots trace back centuries ago, and their aspirations to align with golf’s most celebrated traditions will resonate with a broad range of consumers in addition to golf fans and whisky enthusiasts.”

    The tour kicks off today in Austin, Texas, and will culminate on Wednesday, July 11 at the American Century Championship in Lake Tahoe one week prior to The Open. Those wishing to engage with the Claret Jug will have an opportunity at one of several tour stops being staged at Topgolf locations in select cities. The tour will feature a custom, authentic Scottish pub where consumers (of age) can sample Loch Lomond’s portfolio of whiskies in the spirit of golf’s original championship and the Claret Jug. The Claret Jug also will make special pop-up visits to select GolfNow course partners located within some of the designated tour markets.

    (All Times Local)

    Monday, June 18                    Austin, Texas              (Topgolf, 5:30-8:30 p.m.)

    Tuesday, June 19                    Houston                      (Topgolf, 5-8 p.m.)

    Wednesday, June 20               Jacksonville, Fla.        (Topgolf, 6-9 p.m.)

    Monday, June 25                    Orlando, Fla.               (Topgolf, 6-9 p.m.)

    Wednesday, July 4                 Washington D.C.        (Topgolf, 5:30-8:30 p.m. – Ashburn, Va.)

    Monday, July 9                       Edison, N.J.                (Topgolf, Time TBA)

    Wednesday, July 11               Lake Tahoe, Nev.       American Century Championship (On Course)

    Fans interacting with the Claret Jug and Loch Lomond during the course of the tour are encouraged to share their experience using the hashtag, #ClaretJug on social media, and tag @TheOpen and @LochLomondMalts on Twitter and Instagram.

    NBC Sports Group is the exclusive U.S. television home of the 147TH Open from Carnoustie, with nearly 50 live hours of tournament coverage, Thursday-Sunday, July 19-22. The Claret Jug is presented each July to the winner of The Open, with the winner also being given the title of “Champion Golfer of the Year” until the following year’s event is staged. The Claret Jug is one of the most storied trophies in all of sports; first presented to the 1873 winner of The Open, Tom Kidd. Each year, the winner’s name is engraved on to the trophy, forever etched into the history of golf’s original championship. It is customary for the Champion Golfer of the Year to drink a favorite alcoholic beverage from the Claret Jug in celebration of the victory.