8 Weeks to Better Golf - Week 3

By Kelly BlackburnFebruary 20, 2007, 5:00 pm
Prepare to hit the links stronger off the tee and one less club to the green! Whether its in the gym, on the road or at home you will have more options than ever before with this golf fitness class! Each week I will demonstrate exercises specifically for your golf muscles using training aids you will find in a fitness facility or to travel with or to use in the comfort of your home. If you need to purchase any of the items used simply visit the golf fitness pro shop to order!
 
Getting Started:
The first step is to take the fitness analyzer to determine your level of fitness. I have used the term par, birdie or eagle level since 1994 to equate a golfers physical fitness ability, and lets face it ' none of us are bothered by starting at par! The best motivation for my golf fitness programs has been the fact that there are no bogeys! The results from the analyzer will tell you the amount of weight to use, the amount of repetitions to do, and the length of cardio time you should perform. Next you will print a training log. Here you will document the exercise, the amount of weight used, number of repetitions you completed and the length of cardio you accomplished! You will be amazed by your progress over the period of the class when you see it in black and white!
 
Each week we will do exercises for both the lower and upper body. I will show you options for each from the gym, on the road or in the home. If you are just joining us please review weeks 1 & 2.
 
Lets get started!
 
Lower Body ' Strength and flexibility are very important when it comes to the lower body. A strong lower body will provide more stability through the golf swing and help to promote more distance off the tee.
 
In the Gym:
 
8 Weeks to Better Golf! - Week 3 8 Weeks to Better Golf! - Week 3

Locate the machine used to work your inner thigh (adductor) region. In most fitness facilities this will be labeled seated adductor. From a seated position, place the pads just above your knee and slowly open the machine to a comfortable stretch position. Press your legs together and check your posture to ensure you are sitting upright. Return to the start position and repeat. Remember to lift and lower the weight slowly. The negative resistance (lowering of the weight) is where we build strength. To prevent a pendulum action, count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position. A strong hip girdle will add power behind the ball. Consult your analyzer results for recommendations.
 
At Home:
 
Adductor Hip Lift

 
On the Road:
 
8 Weeks to Better Golf! - Week 3 8 Weeks to Better Golf! - Week 3

Place both feet center of the tubing and raise the handles upward making a goal post position with the arms to create resistance. Flex one foot and slowly press the leg away from the body creating resistance for the outer thigh of the leg in motion and the inner thigh of the stable leg. It should take you to the count of 4 to get to a comfortable position. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. Do the same for the opposite side. This exercise strengthens the abductors to create strength in the hip girdle for more power behind the ball. Consult your analyzer results for recommendations.
 
Upper Body ' Strength and flexibility are vital to making an effective when it comes to the upper body. Strengthen the shoulder girdle for more stability at the top of your back swing. Strengthen the trunk which is critical in making an effective turn and strengthen the core muscles for better balance. Strengthen the forearms and wrists for better club control. Strengthen the upper arms for added distance off the tee.
 
In the Gym:
 
8 Weeks to Better Golf! - Week 3 8 Weeks to Better Golf! - Week 3

Locate the machine used to work the deltoid (shoulder) region. This should be labeled side lateral or side deltoid raise. From a seated position, place your arms in the machine to where the pads are resting just below the shoulder region. Concentrate on lifting the weight leading with your elbows so that you are working the deltoid region. Return to the start position and repeat. Remember to lift and lower the weight slowly. The negative resistance (lowering of the weight) is where we build strength. To prevent a pendulum action, count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position. Strong shoulders add more stability to the top of the backswing. Consult your analyzer results for recommendations.
 
At Home:
 
Balanced External Shoulder Raise

 
On the Road:
 
8 Weeks to Better Golf! - Week 3 8 Weeks to Better Golf! - Week 3

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. Consult your analyzer results for recommendations.
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
Kelly Blackburn Health & FitnessRelated Links:
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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 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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    How to watch The Open on TV and online

    By Golf Channel DigitalJuly 19, 2018, 5:40 am

    You want to watch the 147th Open? Here’s how you can do it.

    Golf Channel and NBC Sports will be televising 182 hours of overall programming from the men's third major of the year at Carnoustie

    In addition to the traditional coverage, the two networks will showcase three live alternate feeds: marquee groups, featured holes (our new 3-hole channel) and spotlight action. You can also watch replays of full-day coverage, Thursday-Sunday, in the Golf Channel app, NBC Sports apps, and on GolfChannel.com.  

    Here’s the weekly TV schedule, with live stream links in parentheses. You can view all the action on the Golf Channel mobile, as well. Alternate coverage is noted in italics:

    (All times Eastern; GC=Golf Channel; NBC=NBC Sports; GC.com=GolfChannel.com or check the GLE app)

    Monday, July 16

    GC: 7-9AM: Morning Drive (stream.golfchannel.com)

    GC: 9-11AM: Live From The Open (www.golfchannel.com/livefromstream)

    GC: 7-9PM: Live From The Open (www.golfchannel.com/livefromstream)


    Tuesday, July 17

    GC: 6AM-2PM: Live From The Open (www.golfchannel.com/livefromstream)


    Wednesday, July 18

    GC: 6AM-2PM: Live From The Open (www.golfchannel.com/livefromstream)


    Thursday, July 19

    GC: Midnight-1:30AM: Midnight Drive (stream.golfchannel.com)

    GC: Day 1: The Open, live coverage: 1:30AM-4PM (www.golfchannel.com/theopen)

    GC.com: Day 1: The Open, Spotlight: 1:30AM-4PM (www.golfchannel.com/spotlight)

    GC.com: Day 1: The Open, Marquee Groups: 4AM-3PM (www.golfchannel.com/marqueegroup)

    GC.com: Day 1: The Open, 3-Hole Channel: 4AM-3PM (www.golfchannel.com/3holechannel)

    GC: Live From The Open: 4-5PM (www.golfchannel.com/livefromstream)


    Friday, July 20

    GC: Day 2: The Open, live coverage: 1:30AM-4PM (www.golfchannel.com/theopen)

    GC.com: Day 2: The Open, Spotlight: 1:30AM-4PM (www.golfchannel.com/spotlight)

    GC.com: Day 2: The Open, Marquee Groups: 4AM-3PM (www.golfchannel.com/marqueegroup)

    GC.com: Day 2: The Open, 3-Hole Channel: 4AM-3PM (www.golfchannel.com/3holechannel)

    GC: Live From The Open: 4-5PM (www.golfchannel.com/livefromstream)


    Saturday, July 21

    GC: Day 3: The Open, live coverage: 4:30-7AM (www.golfchannel.com/theopen)

    NBC: Rd. 3: The Open, live coverage: 7AM-3PM (www.golfchannel.com/theopen)

    GC.com: Day 3: The Open, Spotlight: 4:30AM-3PM (www.golfchannel.com/spotlight)

    GC.com: Day 3: The Open, Marquee Groups: 5AM-3PM (www.golfchannel.com/marqueegroup)

    GC.com: Day 3: The Open, 3-Hole Channel: 5AM-3PM (www.golfchannel.com/3holechannel)

    GC: Live From The Open: 3-4PM (www.golfchannel.com/livefromstream)


    Sunday, July 22

    GC: Day 4: The Open, live coverage: 4:30-7AM (www.golfchannel.com/theopen)

    NBC: Rd. 4: The Open, live coverage: 7AM-2:30PM (www.golfchannel.com/theopen)

    GC.com: Day 4: The Open, Spotlight: 4:30AM-2:30PM (www.golfchannel.com/spotlight)

    GC.com: Day 4: The Open, Marquee Groups: 5AM-2PM (www.golfchannel.com/marqueegroup)

    GC.com: Day 4: The Open, 3-Hole Channel: 5AM-2PM (www.golfchannel.com/3holechannel)

    GC: Live From The Open: 2:30-4PM (www.golfchannel.com/livefromstream)

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    The Open 101: A guide to the year's third major

    By Golf Channel DigitalJuly 19, 2018, 5:30 am

    Take a look at some answers to frequently asked questions about The Open:

    What's all this "The Open" stuff? I thought it was the British Open.

    What you call it has historically depended on where you were. If you were in the U.S., you called it the British Open, just as Europeans refer to the PGA Championship as the U.S. PGA. Outside the U.S. it generally has been referred to as The Open Championship. The preferred name of the organizers is The Open.

    How old is it?

    It's the oldest golf championship, dating back to 1860.

    Where is it played?

    There is a rotation – or "rota" – of courses used. Currently there are 10: Royal Birkdale, Royal St. George's, Royal Liverpool and Royal Lytham and St. Annes, all in England; Royal Portrush in Northern Ireland and St. Andrews, Carnoustie, Royal Troon, Turnberry and Muirfield, all in Scotland. Muirfield was removed from the rota in 2016 when members voted against allowing female members, but when the vote was reversed in 2017 it was allowed back in.

    Where will it be played this year?

    At Carnoustie, which is located on the south-eastern shore of Scotland.

    Who has won The Open on that course?

    Going back to the first time Carnoustie hosted, in 1931, winners there have been Tommy Armour, Henry Cotton (1937), Ben Hogan (1953), Gary Player (1968), Tom Watson (1975), Paul Lawrie (1999), Padraig Harrington (2007).

    Wasn't that the year Hogan nearly won the Slam?

    Yep. He had won the Masters and U.S. Open that season, then traveled to Carnoustie and won that as well. It was the only time he ever played The Open. He was unable to play the PGA Championship that season because the dates conflicted with those of The Open.

    Jean Van de Velde's name should be on that list, right?

    This is true. He had a three-shot lead on the final hole in 1999 and made triple bogey. He lost in a playoff to Lawrie, which also included Justin Leonard.

    Who has won this event the most?

    Harry Vardon, who was from the Channel Island of Jersey, won a record six times between 1896 and 1914. Australian Peter Thomson, American Watson, Scot James Braid and Englishman J.H. Taylor each won five times.

    What about the Morrises?

    Tom Sr. won four times between 1861 and 1867. His son, Tom Jr., also won four times, between 1868 and 1872.

    Have players from any particular country dominated?

    In the early days, Scots won the first 29 Opens – not a shocker since they were all played at one of three Scottish courses, Prestwick, St. Andrews and Musselburgh. In the current era, going back to 1999 (we'll explain why that year in a minute), the scoreboard is United States, nine wins; South Africa, three wins; Ireland, two wins; Northern Ireland, two wins; and Sweden, one win. The only Scot to win in that period was Lawrie, who took advantage of one of the biggest collapses in golf history.

    Who is this year's defending champion?

    That would be American Jordan Spieth, who survived an adventerous final round to defeat Matt Kuchar by three strokes and earn the third leg of the career Grand Slam.

    What is the trophy called?

    The claret jug. It's official name is the Golf Champion Trophy, but you rarely hear that used. The claret jug replaced the original Challenge Belt in 1872. The winner of the claret jug gets to keep it for a year, then must return it (each winner gets a replica to keep).

    Which Opens have been the most memorable?

    Well, there was Palmer in 1961and '62; Van de Velde's collapse in 1999; Hogan's win in 1953; Tiger Woods' eight-shot domination of the 2000 Open at St. Andrews; Watson almost winning at age 59 in 2009; Doug Sanders missing what would have been a winning 3-foot putt at St. Andrews in 1970; Tony Jacklin becoming the first Briton to win the championship in 18 years; and, of course, the Duel in the Sun at Turnberry in 1977, in which Watson and Jack Nicklaus dueled head-to-head over the final 36 holes, Watson winning by shooting 65-65 to Nicklaus' 65-66.

    When I watch this tournament on TV, I hear lots of unfamiliar terms, like "gorse" and "whin" and "burn." What do these terms mean?

    Gorse is a prickly shrub, which sometimes is referred to as whin. Heather is also a shrub. What the scots call a burn, would also be considered a creek or stream.

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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.