30 Days to Better Golf - Workout 9 - Week 1

By Kelly BlackburnJuly 6, 2009, 4:00 pm
Welcome to week one of our ninth 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 weighted Power Ball! 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 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 three times a week for maximum results!

 
A good golf swing requires a slow stretching of the muscles as the club is brought back to the top of the backswing, followed by an explosive contraction of the muscles in the chest and hip girdle that facilitates the downswing. Simply put, this generates more power behind the ball. It takes one to two seconds to perform the golf swing. From the top of the swing through impact, the muscles must fire at close to 100 percent in less than one second. Specific movement exercises train the muscles to fire in a similar fashion and also improve reflex and agility. This series will show you the exercises you can do to improve your fire power!
 
Golf & Fitness Connection: Core strength for your trunk muscles is vital for your golf performance. These exercises strengthen your legs for better balance, and improve range of motion for added power behind the ball.
 
Side to Side Torso

  1. Start with your feet spaced slightly wider than shoulder width apart and your knees slightly bent.

  2. Hold the ball in both hands, directly in front of your upper chest. Your elbows should be at your side in the start position.

  3. Hold your stomach in and focus on stabilizing your torso.

  4. Bend forward at the waist as you turn your shoulders to the left.

  5. Slowly straighten your arms, bringing the ball to the floor.

  6. Try to touch the floor to the left of, and in front of your left foot.

  7. Pause briefly and bring yourself back to the to the start position.

  8. Increase your speed as you develop your confidence with this exercise. Repeat with the other side.

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

 
Bent Rotation

  1. Start with your feet spaced about shoulder width apart and knees slightly bent. You should be leaning slightly forward from the waist, being careful to maintain your balance. Stabilize your torso.
  2. Hold the ball in both hands, directly in front of your upper chest. Your elbows should be slightly out from your side in the start position.
  3. Keeping your back straight, slowly bend forward at the waist as you bring your right elbow toward your left knee.
  4. Stop the twist when you feel a comfortable stretch.
  5. Pause briefly and bring yourself back to the start position.
  6. Repeat with the other side.
  7. Increase your speed as you develop your confidence with this exercise.

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!

 
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    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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    Four players vying for DJ's No. 1 ranking at Open

    By Ryan LavnerJuly 18, 2018, 8:41 pm

    CARNOUSTIE, Scotland – Four players have an opportunity to overtake Dustin Johnson for world No. 1 this week.

    According to Golf Channel world-rankings guru Alan Robinson, Justin Thomas, Justin Rose, Brooks Koepka and Jon Rahm each can grab the top spot in the world ranking.

    Thomas’ path is the easiest. He would return to No. 1 with either a win and Johnson finishing worse than solo third, or even a solo runner-up finish as long as Johnson finishes worse than 49th.


    Full coverage of the 147th Open Championship


    Twenty years after his auspicious performance in The Open, Rose can get to No. 1 for the first time with a victory and Johnson finishing worse than a two-way tie for third.

    Kopeka can rise to No. 1 if he wins consecutive majors, assuming that his good friend posts worse than a three-way tie for third.

    And Rahm can claim the top spot with a win this week, a Johnson missed cut and a Thomas finish of worse than solo second.   

    Johnson’s 15-month reign as world No. 1 ended after The Players. He wasn’t behind Thomas for long, however: After a tie for eighth at the Memorial, Johnson blew away the field in Memphis and then finished third at the U.S. Open to solidify his position at the top.

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    Punch shot: Predictions for the 147th Open

    By Golf Channel DigitalJuly 18, 2018, 4:00 pm

    CARNOUSTIE, Scotland – In advance of the 147th Open Championship, GolfChannel.com writers sound off on burning questions as players ready for a fast and firm test at Carnoustie. Here’s what our writers think about myriad topics:

    The Monday morning headline will be …

    REX HOGGARD: “Survival.” This one is easy. It always is at Carnoustie, which is widely considered The Open’s most demanding major championship test. Monday’s headline will be that the champion - pick a champion, any one will do - “survived” another dramatic Open. You don’t dominate Carnoustie; you endure.

    RYAN LAVNER: “DJ Bashes Way to Victory at Carnoustie.” If somehow a two-win season could be disappointing, it has been for DJ. He’s first in scoring average, birdie average, par-4 scoring, par-5 scoring, strokes gained: tee to green and proximity from the rough. Those last two stats are the most important, especially here at Carnoustie, with these dry conditions. The game’s preeminent long-and-straight driver, there’s a better-than-decent chance he rolls.

    MERCER BAGGS: “Rahm Tough: Spaniard charges to Open victory.” Jon Rahm will claim him maiden major title this week by powering his way through the winds and fescue at Carnoustie.

    JAY COFFIN: “Thomas wins second major, ascends to world No. 1 again.” Shortly after The Open last year, Thomas rolled through the end of the PGA Tour season. This is the time of year he likes best. Despite a poor Open record the last two years, he’s not remotely concerned. He’s a tad miffed he didn’t win in France two weeks ago and comes to Carnoustie refreshed, with a gameplan, and ready to pounce.



    Who or what will be the biggest surprise?

    HOGGARD: Style of play. Given Carnoustie’s reputation as a brute, the surprise will be how the champion arrives at his lofty perch. Unlike previous editions at Carnoustie, this week’s dry conditions will promote more aggressive play off the tee and the winner will defy the norm and power his way to victory.

    LAVNER: Tiger Woods. This is Woods’ best chance to win a major this year, and here’s believing he contends. His greatest strengths are his iron game and scrambling, and both aspects will be tested to the extreme at Carnoustie, helping separate him from some of the pretenders. With even a little cooperation from his putter, he should be in the mix.

    BAGGS: Padraig Harrington. He had a good opening round last week at the Scottish Open and has some good vibes being the 2007 Open champion at Carnoustie. He won’t contend for four rounds, but a few days in the mix would be a nice surprise.

    COFFIN: Alex Noren. Perhaps someone ranked 11th in the world shouldn’t be a surprise, but with so much focus on some of the bigger, household names, don’t be surprised when Noren is in contention on Sunday. He hasn’t finished worse than 25th since early May and won two weeks ago in France. He also tied for sixth place last year at Royal Birkdale.



    Who or what will be the biggest disappointment?

    HOGGARD: Jordan Spieth. Although he was brilliant on his way to victory last year at Royal Birkdale, Spieth is not the same player for this week’s championship, the byproduct of a balky putter that has eroded his confidence. Spieth said giving back the claret jug this week was hard, but his finish will be even tougher.

    LAVNER: Weather. This might sound a little sadistic, but one of the unique joys of covering this tournament is to watch the best in the world battle conditions they face only once a year – the bone-chilling cold, the sideways rain, the howling wind. It doesn’t appear as though that’ll happen this year. With only a few hours of light rain expected, and no crazy winds in the forecast, the biggest challenge for these stars will be judging the bounces on the hard, baked-out turf.

    BAGGS: Jordan Spieth. The defending champion is still trying to find his winning form and Carnoustie doesn’t seem the place to do that. As much as he says he loves playing in strong winds, there should be enough danger around here to frustrate Spieth into a missed cut.

    COFFIN: Rory McIlroy. I hope I’m wrong on this, because the game is better when Rory is in contention at majors. Putting always has been his issue and seemingly always will be. While there isn’t as much of a premium placed on putting this week because of slower greens, he may still have to hit it close. Super close.



    What will be the winning score?

    HOGGARD: 10 under. The last two Opens played at Carnoustie were won with 7-under and 6-over totals, but this week’s conditions will favor more aggressive play and lower scores. Expect to see plenty of birdies, but the great equalizer will come on Sunday when wind gusts are forecast to reach 25 mph.

    LAVNER: 15 under. An Open at Carnoustie has never produced a winner lower than 9 under (Tom Watson in 1975), but never have the conditions been this susceptible to low scores. Sure, the fairway bunkers are still a one-shot penalty, but today’s big hitters can fly them. The thin, wispy rough isn’t much of a deterrent. And the wind isn’t expected to really whip until the final day.

    BAGGS: 12 under. We aren’t going to see the same kind of weather we have previously witnessed at Carnoustie, and that’s a shame. Any players who catch relatively benign conditions should be able to go low, as long as they can properly navigate the fairway rollout.

    COFFIN: 14 under. Walked into a local golf shop in the town of Carnoustie wearing a Golf Channel logo and the man behind the counter said, “It’ll take 14 under to win this week.” Well, he’s been here for years and seen Carnoustie host The Open twice before. He knows more about it than I do, so I’ll stick with his number.

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    Watch: Na plays backwards flop and practices lefty

    By Grill Room TeamJuly 18, 2018, 3:16 pm

    Fresh off his victory at The Greenbrier, Kevin Na is taking a quite-literally-backwards approach to his Open prep.

    Caddie Kenny Harms has been sharing videos of Na's early work at Carnoustie.

    This one shows Na standing in a bunker and playing a flop shot over his own head (as opposed to someone else's):

    While it's unlikely he'll have a need for that exact shot this week, it's far more likely a player may have to think about turning his club over and playing from the wrong side of the ball, like so:

    Na has made 4 of 6 cuts at The Open and will look to improve on his best career finish, currently a T-22 in 2016 at Royal Troon.

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    McIlroy growing 'comfortable' on Open courses

    By Ryan LavnerJuly 18, 2018, 1:45 pm

    CARNOUSTIE, Scotland – For a player who once complained about the vagaries of links golf, Rory McIlroy enters this Open with a dazzling record in the sport’s oldest championship.

    Though he missed the 2015 event because of an ankle injury, McIlroy has now posted three consecutive top-5 finishes in the year’s third major.

    “It’s surprising a little bit that my best form in major championships has been this tournament,” he said Wednesday, “but at the same time I’ve grown up these courses, and I’m comfortable on them. I think going to courses on The Open rota that I’ve played quite a lot. I think that helps. You have a comfort level with the golf course, and you’ve built up enough experience to know where to hit and where not to hit it.”


    Full-field tee times from the 147th Open Championship

    Full coverage of the 147th Open Championship


    McIlroy still regrets what happened in 2015, when he “did something slightly silly” and injured his ankle while playing soccer a few weeks before the event. That came a year after he triumphed at Royal Liverpool.

    “Since 2010, I couldn’t wait to play The Open at St. Andrews,” he said. “I thought that was one of my best chances to win a major.”

    He tied for 42nd at Carnoustie in 2007, earning low-amateur honors.