Strength off the Tee - Week 8

By Kelly BlackburnNovember 22, 2005, 5:00 pm
Welcome to week 8 of our new series Strength off the Tee! We are using a weighted power ball and resistant tubing for this workout series. Both items are found in the Golf Fitness Pro Shop. The power ball and resistant tubing is accompanied by an instructional book and DVD and both items are discounted for Golf Channel subscribers.
 
Kelly Blackburn with weighted ball
Weighted Power Ball
Kelly Blackburn with resistant tubing
Resistant Tubing

Step 1: To determine your current fitness level, take the Fitness Analyzer on KellyBlackburn.com.
 
Step 2: Print a copy of the strength training log.
 
Step 3: Each week you will have 2-3 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 2-3 times a week for maximum results!
 
If you are just joining us, review weeks 1 - 7 to catch up! At this point in the series you should have a total of 15 exercises, including this week, on your training log!
 
Here are the benefits you can receive from this series:
 
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) Ultimately increase your overall fitness level and reduce your handicap!
 
Testimonial:

As we approach the season of celebration which on average adds 3-5 pounds to our scale, Ill share the results from your fellow golfers to keep you motivated! Heres a testimonial from Jim and Donna of Detroit, Michigan:
 
Kelly we have been following your fitness classes on The Golf Channel for 3 years. We decided to send in our story since we too have seen dramatic results in our physiques and our game. We do a variety of the golf fitness exercises for 55 minutes 3 times a week and we do your flexibility workout everyday. We are completely free of anti-inflammatory medicine and blood pressure medicine since losing a combined 59 pounds! We have both added yardage, but more importantly we no longer drag ourselves to finish 18 holes! Thanks for your help. Jim and Donna
 
Congrats to Jim and Donna! Now lets get started with week 8!

 
This week we will work the shoulder girdle and hip girdle to improve strength for added stability through your swing!
 
Front Shoulder Raise

Front Shoulder Raise

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

 
Reverse Lunge

Reverse Lunge

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

 
Check out the golf fitness DVDs and training aids available in the pro shop at a holiday special discount of 25-50% savings!
 

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

 
Kelly Blackburn Health & FitnessRelated Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    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.
     

     
  • Getty Images

    Schauffele just fine being the underdog

    By Rex HoggardJuly 21, 2018, 8:06 pm

    CARNOUSTIE, Scotland – Following a breakthough season during which he won twice and collected the PGA Tour Rookie of the Year Award, Xander Schauffele concedes his sophomore campaign has been less than stellar, but that could all change on Sunday at The Open.

    Schauffele followed a second-round 66 with a 67 on Saturday to take a share of the 9-under-par lead with Jordan Spieth and Kevin Kisner.

    Although he hasn’t won in 2018, he did finish runner-up at The Players and tied for sixth at the U.S. Open, two of the year’s toughest tests.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    “Growing up, I always hit it well and played well in tough conditions,” Schauffele said. “I wasn't the guy to shoot 61. I was the guy to shoot like 70 when it was playing really hard.”

    Sunday’s pairing could make things even more challenging when he’ll head out in the day’s final tee time with Spieth, the defending champion. But being the underdog in a pairing, like he was on Saturday alongside Rory McIlroy, is not a problem.

    “All the guys I've talked to said, 'Live it up while you can, fly under the radar,'” he said. “Today I played in front of what you call Rory's crowd and guys were just yelling all the time, even while he's trying to putt, and he had to step off a few times. No one was yelling at me while I was putting. So I kind of enjoy just hanging back and relaxing.”

    Getty Images

    Open odds: Spieth 7/1 to win; Tiger, Rory 14/1

    By Golf Channel DigitalJuly 21, 2018, 7:54 pm

    Only 18 holes remain in the 147th Open Championship at Carnoustie, and the man tied atop the leaderboard is the same man who captured the claret jug last year at Royal Birkdale.

    So it’s little surprise that Jordan Spieth is the odds-on favorite (7/4) to win his fourth major entering Sunday’s final round.

    Xander Schauffele and Kevin Kisner, both tied with Spieth at 9 under par, are next in line at 5/1 and 11/2 respectively. Tiger Woods and Rory McIlroy, both four shots behind the leaders, are listed at 14/1.

    Click here for the leaderboard and take a look below at the odds, courtesy Jeff Sherman at golfodds.com.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Jordan Spieth: 7/4

    Xander Schauffele: 5/1

    Kevin Kisner: 11/2

    Tiger Woods: 14/1

    Francesco Molinari: 14/1

    Rory McIlroy: 14/1

    Kevin Chappell: 20/1

    Tommy Fleetwood: 20/1

    Alex Noren: 25/1

    Zach Johnson: 30/1

    Justin Rose: 30/1

    Matt Kuchar: 40/1

    Webb Simpson: 50/1

    Adam Scott: 80/1

    Tony Finau: 80/1

    Charley Hoffman: 100/1

    Austin Cook: 100/1

    Getty Images

    Wandering photographer costs McIlroy on 16

    By Ryan LavnerJuly 21, 2018, 7:44 pm

    CARNOUSTIE, Scotland – Rory McIlroy bogeyed two of his last four holes Saturday to fall four shots off the lead at The Open.

    One of those mistakes might not have entirely been his fault.

    McIlroy missed a short putt on the par-3 16th after a photographer was “in a world all his own,” wandering around near the green, taking photos of the crowd and not paying attention to the action on the green.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    “It’s fine,” McIlroy said after a third-round 70 put him at 5-under 208, four shots off the lead. “It’s one of those things that happens. There’s a lot of people out there, and it is what it is. It’s probably my fault, but I just didn’t regroup well after it happened.”

    McIlroy also bogeyed the home hole, after driving into a fairway bunker, sending his second shot right of the green and failing to get up and down.

    “I putted well,” he said. “I holed out when I needed to. I just need to make the birdies and try to limit the damage tomorrow.”

    Getty Images

    Kisner not expecting awkward night with Spieth

    By Ryan LavnerJuly 21, 2018, 7:33 pm

    CARNOUSTIE, Scotland – It might get awkward in that star-studded rental house Saturday night.

    Two of the three Open co-leaders, Jordan Spieth and Kevin Kisner, are sharing a house this week near Carnoustie. Though it’ll be late by the time they both get back to the house Saturday night, they’ll have plenty of time to kill Sunday morning, with their tee times not until nearly 3 p.m. local time.

    “Everybody is probably going to get treatment and eating and trying to find a bed,” Kisner said. “I’m sure there’ll be some conversations. There always are. Everybody has a few horror stories or good laughs over something that happened out there. That will probably be the end of it.”

    One thing they’re almost certain to discuss is the weather.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    After three days of mostly benign conditions, Sunday’s forecast calls for warm temperatures and wind gusts up to 25 mph.

    “When you watch any TV, that’s all they talk about – how Sunday’s coming,” Kisner said. “It’s going to be a true test, and we’ll get to see really who’s hitting it the best and playing the best.”

    Zach Johnson is also in the house – along with Rickie Fowler, Justin Thomas, Jimmy Walker and Jason Dufner – and he rode to the course Saturday with Kisner, with whom he played in the final group, at 4 p.m. It’s unclear whether the co-leaders Sunday will have a similar arrangement.

    This is the third year that Spieth and Co. have shared a house at The Open, though Kisner is a new addition to the group.

    “It’s the end of the week,” Kisner said. “Everybody’s got a lot of stuff going on. Everybody’s going their separate ways tomorrow. Tomorrow morning we’ll all sit around and laugh on the couch and talk about why that guy’s making so many birdies.”