30 Days to Better Golf - Workout 6 - Week 3

By Kelly BlackburnMarch 27, 2009, 4:00 pm
Welcome to week three of our sixth workout 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! This workout series features the PowerCord, a great tool to work on strength for your swing! You can order one from the Pro Shop to get started! You can view all 30 Days to Better Golf workouts.
 
Heres a list of our goals for every 30 day workout:
 
1)Strengthen the shoulder girdle for more stability at the top of your backswing
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 clubhead 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 three times a week for maximum results!
 
Grab your PowerCord and lets get started!
 
POWER UPRIGHT ROW


Place both feet center of the tubing and spread to shoulder width to create resistance. Bending the elbows, slowly raise the handles to just above the chest. It should take you to the count of 4 to get to a comfortable upright row position. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat.
 
This exercise strengthens the back which assists with proper swing alignment.
 
Tip: Count slowly. Example: 1:1,000 / 2:1,000 / 3:1,000 / 4. Ive worked with some that count so quickly, they might as well be counting by 2s! Remember the slowly the better the benefit!


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

 
POWER REAR DELTOID


Place one foot on the tubing close to the handle to create resistance and place the opposite foot back for balance. Place one hand atop the knee for stability. Keeping your elbow slightly bent, slowly raise the tube upward to shoulder height. It should take you to the count of 4 to curl upward. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. Repeat to the opposite side. This exercise strengthens the shoulder girdle for more stability at the top of your backswing.



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

 

 

Kelly
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.
  • Getty Images

    Report: Tour close to finalizing Detroit tournament

    By Will GrayApril 23, 2018, 7:07 pm

    With the final pieces of the 2019 schedule falling into place, the PGA Tour appears on the verge of returning to Michigan for the first time in nearly a decade.

    According to a Detroit News report, the Tour is "believed to be close" to an agreement to bring a tournament to the Motor City beginning in 2019, reportedly likely to take place at Detroit Golf Club near downtown.

    While the specifics remain undisclosed, the prime candidate for such a move appears to be The National. The Washington, D.C.-area event, which benefits Tiger Woods' TGR Foundation, was sponsored by Detroit-based Quicken Loans from 2014-2017. This year the tournament will be conducted at TPC Potomac without a title sponsor.

    According to a Detroit News report in September, Quicken Loans CEO Dan Gilbert was open to continuing his company's sponsorship of the event if it shifted to Detroit.

    In addition to The National, the only other current PGA Tour event without a title sponsor is the Houston Open. On Monday Charles Schwab was introduced as the new title sponsor of the Fort Worth Invitational beginning in 2019.

    The PGA Tour has not held an event in the state of Michigan since 2009, the final year of the now-defunct Buick Open at Warwick Hills Golf and Country Club. While the final details of a revamped schedule have yet to be announced, the Tour is expected to unveil its itinerary for the 2018-19 season at The Players next month.

    Getty Images

    Inbee Park quietly reclaims world No. 1

    By Randall MellApril 23, 2018, 6:44 pm

    Inbee Park moved back to No. 1 in the Rolex Women’s World Rankings in about as ho-hum fashion as you’ll ever see a player take the top spot.

    It isn’t that she doesn’t care about the top ranking. It just wasn’t a priority in her return to golf this year, after missing big portions of the last two years with injuries.

    With an Olympic gold medal and seven major championship titles, the LPGA Hall of Famer isn’t done trying to top the scoreboards that matter most to her.

    “To be honest, I never really think about being No. 1 again,” Park said early last week, before tying for second at the Hugel-JTBC LA Open. “If it comes to me, great. If not, it doesn't matter.”

    It came to her for the fourth time in her career.

    Park, 29, reigned at No. 1 for 59 weeks in her longest run on top, back in the 2013 and ’14 seasons.

    Oddly, this run to No. 1 almost comes as a surprise to Park, who didn’t need long to get back to the top spot after returning to the tour. She won the Bank of Hope Founders Cup last month in her second after missing seven months with a back injury.

    Park last lost the No. 1 ranking in October of 2015, doing so to Lydia Ko.

    In six starts this year, Park has finished T-3 or better four times. She leads the tour in scoring average (69.13) and is second in greens in regulation (77.5 percent).

    Just wait until her putter heats up.

    Yeah, Park’s not very satisfied with her putting. She’s one of the greatest putters who ever played the women’s game, but she has been frustrated with the inconsistency of her stroke much of this season. Of course, her standards are high. She ranks second in putts per greens in regulation so far this year.

    On Sunday, this is how Park summed up her putting in 2018: “Some days, I’ve been really good. Some days, I’ve been really bad.”

    Park has led the LPGA in putts per GIR in five of the last 10 years. She switched from her preferred mallet-style putter to a blade earlier this season and won with a Toulon Madison blade at the Founders Cup last month. She was back with an Odyssey White Hot 2-Ball mallet this past week. That’s the putter she used to win the gold medal in Rio de Janeiro two years ago. She used an Odyssey Sabertooth winged mallet in her 2013 run of three consecutive major championship victories.

    Getty Images

    Goose takes down junior golfer - it's awesome

    By Nick MentaApril 23, 2018, 6:33 pm

    A goose evidently went into business for itself somewhere in Michigan and took down this high school golfer in dramatic, hilarious, photographed fashion. To the evidence we go ...

    Per the Blissfield Athletics Twitter account, "The golfers just finished teeing off and were walking down the fairway. To the left there was a goose nest and the golfers did a good job of avoiding it but the guard goose hanging out on the far right thought differently."

    Just so we can all continue laughing, the Blissfield account confirmed the kid was OK.

    If you're looking for related content, check out Alfred Hitchcock's "The Birds" and this video:

    Getty Images

    It's official: Charles Schwab to sponsor Colonial event

    By Associated PressApril 23, 2018, 6:30 pm

    FORT WORTH, Texas – The longest-running PGA Tour event still played at its original site has a new title sponsor, one already deeply involved in golf.

    The PGA Tour and Colonial Country Club announced Monday that financial services provider Charles Schwab & Co. will take over as title sponsor starting in 2019. The four-year agreement goes through 2022.

    Local companies are backing the event after upscale grocer Dean and Deluca withdrew as title sponsor after only two tournaments of a six-year deal. The companies include American Airlines, AT&T, XTO Energy and Burlington Northern Santa Fe railway.

    Charles Schwab is already a major sponsor on the PGA Tour. On the PGA Tour Champions, the Charles Schwab Cup is awarded to the season's top player.

    Next month's tournament at Colonial, which has hosted since 1946, will be played as the Fort Worth Invitational.