Add Power to Your Swing - Week 7

By Kelly BlackburnApril 12, 2005, 4:00 pm
We only have a few more weeks of this series and many of you have emailed me with some terrific results youve already seen from this fitness routine.
 
Michael from Century City says: After 3 weeks I could tell a difference in my rotation and have added distance.
 
Bob from Naples says: I noticed a big change in my ability to make it through 18 holes and not be stiff in my back or shoulders after my round.
 
Jeff from Austin says: I cant believe how easy these exercises are and how good I feel. Ive started doing the stretch trainer routine every morning and every evening.
 
Are you ready for week 7 of our series Add Power to Your Swing? In this series we are improving flexibility by using a dynamic method prior to your round and a static method after your round.
 
We are using a club on the range and a golf specific stretch trainer for your post round exercises. The stretch trainer is specifically designed with foot webbing and handgrips to implement a static stretching process. If you do not have a stretch trainer you can acquire one in the Pro Shop.
 
Laura BaughKelly Blackburn

 
Remember: Flexibility is one of the most important components of your golf swing. Stretching can lengthen your golf swing and increase your club head speed. As flexibility decreases, a golfer will try to compensate for the lack of flexibility in the hips, legs and back by altering their swing. If your swing is hindered by poor flexibility you could create stress on the low back region. A thorough golf specific stretching program enhances your capacity to lengthen your muscles which in turn increases your movement range and improving your flexibility.
 
Review the exercises from weeks 1 through 6. This series is a progression program. Each week you will have a pre-round and post round exercise to do. For example, complete the exercises from weeks 1 through 7 for a total of 7 pre-round and 7 post round exercises!
 
Now lets get started...
 
Pre-Round Tricep Warm Up

Tricep Stretch with Swing TrainerTricep Stretch with Swing Trainer

Stand with both feet shoulder width apart and hips rotated forward. Raise one arm overhead and place the club behind you. Reach around with the opposite hand and grip the club. Pull downward on the club 4-6 inches and then release and lift the club upward 4-6 inches. Repeat the same action to the opposite side.
 
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
 
If you have questions about your current golf fitness level, take the Fitness Analyzer on KellyBlackburn.com.
 
Post Round Tricep Stretch

Tricep StretchTricep StretchTricep Stretch

Stand with both feet shoulder width apart and hips rotated forward. Place the loop into your hand and extend the stretch trainer overhead. Place the opposite hand behind the back and grip the stretch trainer. Bend the elbow of the extended arm and slowly pull downward on the stretch trainer. Once you have found a comfortable stretch hold this position for 30 seconds. Release the tension and repeat, but the second time increase the stretch.

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

 
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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.
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    Molinari reflects on beating Woods at Ryder Cup, Open

    By Ryan LavnerSeptember 25, 2018, 9:11 am

    SAINT-QUENTIN-EN-YVELINES, France – Francesco Molinari might be a useful resource for the European Ryder Cup team.

    He’s already beaten Tiger Woods, head to head, at a Ryder Cup and a major.

    Molinari was in the anchor match at the 2012 Ryder Cup when Woods conceded on the final hole to give the Europeans an outright victory in the incredible comeback at Medinah. He said the last hole was a “blur,” and it remains the last Ryder Cup that both Molinari and Woods played.

    “I’ve improved a lot as a player since 2012,” said Molinari, who lost his previous singles match against Woods in 2010, 4 and 3, “and I hope to show that on the course this week.”

    The proof is the claret jug that he now keeps at home.


    Ryder Cup: Articles, photos and videos


    To win his first major he needed to not only endure the circus that a Woods group brings, but he needed to outlast the 14-time major champion and a host of other worthy contenders to prevail at Carnoustie.

    Reflecting on that momentous day Tuesday, Molinari said he initially was dreading the final-round date with Woods.

    “If I’m completely honest, I wasn’t exactly hoping to be paired with Tiger, not because I don’t like to play with him, but because, obviously, the hype and with him being in contention in a major, it’s going to be noisy and it’s going to be a lot of people," he said. 

    “So the most challenging part was probably that moment when the draw came out, but then I quickly managed to think, You know, whatever. I don’t really care. I’m here to do a job, and they can’t really influence how I do my job.”  

    To thrive in that situation gave Molinari a lot of confidence – especially heading into a pressure-cooker like the Ryder Cup.

    Asked whether it’s more pressure trying to win a major or a Ryder Cup – since he’s now done both – Molinari said: “You won’t believe me, but it’s nowhere near. Carnoustie was nowhere near Medinah or in any matching ways. It’s hard to believe, but it’s probably because you play for a team; you play for a continent in our case, and you know about the tradition and what players have done in the past.”

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    Woods 25/1 to break Nicklaus' record by age 50

    By Will GraySeptember 25, 2018, 9:05 am

    With his victory at the Tour Championship, Tiger Woods crept closer to Sam Snead's all-time PGA Tour wins mark. But he also got fans thinking about whether golf's most famous record is once again in play.

    Woods has been stuck on 14 career major titles since the 2008 U.S. Open, although he had a pair of close calls this summer. But now that he's again a winner on Tour, oddsmakers at the Westgate Las Vegas SuperBook created bets on where Woods' career major haul will end up.

    The line they drew in the sand? Dec. 30, 2025 - when Woods, now 42, will turn 50 years old.

    According to the Westgate, Woods is a -150 favorite to win at least one more major by that time. He's 2/1 to win at least two more, 5/1 to win at least three more and 12/1 to win at least four more. But it'll take five more majors to break Nicklaus' record haul of 18, and the odds on Woods doing that by age 50 are set at 25/1.

    There are also odds on Woods' 2019 major prospects, as he's already the betting favorite for the Masters at 9/1. Woods' odds of winning any major next year are listed at +225, while the pessimists can wager -275 that his major victory drought will extend to at least 2020.

    There's even a bet for those expecting some serious history: the odds of Woods sweeping all four majors next year at age 43 are 200/1.

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    All 12 Europeans have history at Le Golf National

    By Ryan LavnerSeptember 25, 2018, 8:55 am

    SAINT-QUENTIN-EN-YVELINES, France – The European team has plenty of experience at Ryder Cup venue Le Golf National, which has been the longtime host of the French Open.

    The question this week is whether it’ll matter.

    The only American player to compete in this year’s French Open was Justin Thomas. Jordan Spieth, Tony Finau and Bubba Watson all got a look at Le Golf National before The Open.

    Not surprisingly, the European team has a proven track record here – all 12 players have seen the course at some point. Alex Noren won in July. Tommy Fleetwood is a past champion, too. So is European vice captain Graeme McDowell. Francesco Molinari and assistant Lee Westwood also have runners-up here.


    Ryder Cup: Articles, photos and videos


    “I definitely think it’s a help to us, for sure,” Ian Poulter said. “It’s probably the most-played venue as a Ryder Cup venue for all of the European players that have played. So we definitely have a feel of how this golf course has played in very different weather conditions. I definitely think we have an understanding of how this golf course can play.”

    Of course, this setup is no different than what players typically experience as they prepare for a major championship. They’ll play 18 holes each of the next two days, then maybe nine holes on Thursday, as they get a feel for the layout.  

    “When it’s the best players in the world, and we play on golf courses week-in and week-out where we have to learn a new golf course, it’s difficult to say how much of an advantage it will be,” Fleetwood said. “It can only be a good thing, or it can’t do any harm that we know the course better or that we’ve played it more times.

    “Knowledge can only be a good thing. Maybe it’s a little advantage, but it’s the best players in the world that are out here, so it’s not something to look at too much.”

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    First-tee grandstand 'biggest you'll ever see'

    By Ryan LavnerSeptember 25, 2018, 8:27 am

    SAINT-QUENTIN-EN-YVELINES, France – The first-tee nerves could be even more intense this week at the Ryder Cup.

    If only because of the atmosphere.

    The grandstand surrounding the first hole at Le Golf National is unlike anything that’s ever been seen at this event – a 6,500-seat behemoth that dwarfs the previous arenas.

    “It’s the biggest grandstand you’ll ever see at a golf tournament,” Tommy Fleetwood said.


    Ryder Cup: Articles, photos and videos


    “It’s hard to explain to someone who hasn’t had to hit that tee shot before,” Ian Poulter said. “When I think back (to my first Ryder Cup) in 2004, the stand is nothing like what we have today. So it really is going to be quite a special moment Friday, and it’s going to be very interesting to see.”

    Poulter said it’ll be his job to prepare, as best he can, the team’s rookies for what they’ll experience when the first ball goes in the air Friday morning.

    “The No. 1 thing I’ve pictured since the Ryder Cup became a goal is that first tee shot,” Fleetwood said. “But nothing prepares you for the real thing. The grandstand is pretty big – there’s no denying that.

    “It’s something that everybody wants in their career, so as nerve-wracking as it is, and whatever those feelings are, everybody wants that in their life. So you just have to take it on and let it all happen.”