Strength for Your Swing - Week 3

By Kelly BlackburnJanuary 24, 2005, 5:00 pm
This is week three of a 7 week series where we will concentrate on strength exercises along with flexibility exercises to better your health and your golf swing. The first step is to print the workout chart so that you can chart your progress. The next step is to go to week one and week two to perform and chart these exercises in addition to this weeks workout! The Strength Trainer and Stretch Trainer used in this series can be found in the Pro Shop.
 
Kelly Blackburn with a stretch trainer

 
Points to Remember:
  1. Start the golf swing by turning your shoulders and your hips in unison to a point where the shaft is pointing at 9:00 before your hands get involved.

  2. Start the downswing by shifting your weight off of the right foot as you turn your hips.

  3. In the downswing at 10:30, start straightening the right arm and flattening the left wrist to insure a square clubface at impact and beyond impact for 12 inches.

  4. Finish in balance and facing the target.
Swinging Drills Routine:
  1. Swing SLOWLY and DELIBERATELY holding the completion of each drill for 2 seconds.

  2. Repeat each drill for 12 repetitions before moving on.

  3. Swing through the 4 backswing drills, rest 2 minutes.

  4. Swing through the 4 downswing drills, rest 2 minutes.

  5. Swing through the Full Swing Drill for 12 repetitions to complete the Swinging Drills Routine.
Now lets get started!
 
Downswing Drill

Strength Training

1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.
Strength Training

2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.
Strength Training

3. Then return the Strength Trainer to the top of your backswing.

Par Level = 12 reps
Birdie Level = 15 reps
Eagle Level = 20 reps
 
Impact Drill

Strength Training

1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.
Strength Training

2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.
Strength Training

3. Then from 10:30, straighten your right arm and flatten your left wrist squaring up the face through impact to 5:00 and hold for 2 seconds.

Par Level = 12 reps
Birdie Level = 15 reps
Eagle Level = 20 reps
 
Bicep & Forearm Stretch

Bicep and Forearm Stretch

 
Start: Standing with your feet shoulder-width apart and your hips rotated forward, place your right hand into the loop of the Stretch Trainer.
 
Action: Holding your arm straight out in front of you, slowly pull downward on the Stretch Trainer until you feel the stretch in your biceps and your forearms.
 
Finish: Hold this stretch for 30 seconds and repeat to the opposite side.
 
Keep in mind that as your body changes with becoming stronger and more flexible, its important to keep swinging your club to keep your tempo and timing in check! If you combined week one, two and three you should have 8 exercises on your chart. Try and complete this workout 2-3 days weekly. Remember to implement your cardio workout as well.
 
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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    Stricker shares first-round lead in South Dakota

    By Associated PressSeptember 22, 2018, 12:48 am

    SIOUX FALLS, S.D. - Steve Stricker shot a 7-under 63 on Friday to share the first-round lead at the Sanford International.

    The 51-year-old Stricker was 8 under through 17 holes at chilly, rain-softened Minnehaha Country Club but closed with a bogey to fall into a tie with Jerry Smith, Brandt Jobe and David McKenzie.

    Stricker only got to play seven holes in the pro-am because of rain that prevented the field from getting in much practice.

    ''You've just kind of got to trust your yardage book and hit to the spots and then try to make a good game plan on the way into the green, too, not really knowing where to hit it or where to miss it up there on the green. Sometimes it's good, too,'' Stricker said. ''You go around and you're focused a lot more on hitting it to a specific spot and not knowing what lies ahead in the course. So I guess today was the ultimate 'Take one hole at a time' because we didn't really know anything else, what was coming.''


    Full-field scores from the Sanford International


    Stricker has two wins and has not finished worse than fifth in six starts this season on the over-50 tour as he continues to play a part-time schedule on the PGA Tour. Next week, he will be one of U.S. Ryder Cup captain Jim Furyk's assistants at the matches outside Paris.

    McKenzie, a 51-year-old Australian, had two eagles on the back nine, holing a wedge from 116 yards on the par-5 16th.

    ''We got told ... to play faster on No. 16, and so my caddie just said, 'Hit it in the hole so you don't have to putt it,' so I just did what he told me,'' McKenzie said.

    Smith had eagles on Nos. 4 and 12.

    ''Honestly, I was just trying to hit some good shots and I really wasn't with the irons,'' Smith said. ''I just really didn't like the way I hit them today. You know, just the putter was the big difference for me. I just felt good with it all day, especially say outside of 10, 15 feet, where I felt like I was a lot.''

    Scott McCarron, Lee Janzen and Paul Goydos were one shot back. McCarron came in second in the Charles Schwab Cup money standings behind Miguel Angel Jimenez, who is not playing this week.

    Getty Images

    Glover (64) leads Web.com Tour Championship

    By Associated PressSeptember 22, 2018, 12:12 am

    ATLANTIC BEACH, Fla. – Former U.S. Open champion Lucas Glover shot his second consecutive 7-under 64 on Friday to take a one-shot lead at the Web.com Tour Championship.

    The 38-year-old Glover, who won the 2009 U.S. Open at Bethpage Black, can still regain his PGA Tour card through a medical extension if he fails to earn enough money in the four-tournament Web.com Tour Finals. But a high finish this weekend at Atlantic Beach Country Club would take care of everything.

    ''I've got a lot to fall back on regardless of this week, but any time I tee it up, I want to play well,'' Glover said. ''Tomorrow won't be any different. Sunday won't be any different.''

    Glover had arthroscopic knee surgery in June and will have eight starts to earn 53 FedEx Cup points and keep his card. He earned $17,212 in the first three Web.com Tour Finals events. The top 25 money winners in the series earn PGA Tour cards, and the final card went for $40,625 last year.

    Glover was at 14-under 128. Denny McCarthy, who has already earned enough money to secure a return to the PGA Tour, was one shot back. McCarthy, a former Virginia player, has a shot at winning the Finals money list, which would guarantee him fully exempt status and entry into The Players Championship.


    Full-field scores from the Web.com Tour Championship


    ''There's no secret about it. I'll come out and tell you I'm here to win this tournament and get that No. 1 spot,'' McCarthy said. ''I've been hungry for a while. I have a pretty hungry attitude and I'm going to stay hungry.''

    Tour veteran Cameron Tringale, who has earned just $2,660 after missing two of the first three cuts, was 12 under after a 67. Last year, Tringale entered the Web.com Tour Championship at 63rd on the Finals money list and finished tied for fifth to get back onto the PGA Tour. He struggled again this season, though, missing 19 cuts in 26 starts.

    ''Yeah, I was hoping last year was my last time here, but I do have a comfort at this golf course and I'm excited to keep pressing,'' Tringale said.

    The four-tournament series features the top 75 players from the Web.com regular-season money list, Nos. 126-200 in the PGA Tour's FedEx Cup standings, and non-members with enough money to have placed in the top 200. The top 25 finishers on the Web.com regular-season money list are competing against each other for tour priority, with regular-season earnings counting in their totals.

    Sepp Straka and Ben Silverman were three shots back. Each would likely need a top-5 finish to earn his card.

    Peter Malnati, who regained his card with a second-place finish in the opening finals event, followed his opening-round 74 with a 9-under 62, shooting an 8-under 27 on his second nine.

    Four-time PGA Tour winner Aaron Baddeley was among those who missed the cut. He was 22nd on the finals money list going in and likely will fall short of earning his card.

    Getty Images

    Thomas (69) only three back with 'C' or 'D' game

    By Rex HoggardSeptember 21, 2018, 11:56 pm

    ATLANTA – Justin Thomas was tied for fourth place following his second-round 69 on Friday at the Tour Championship, which considering the state of his game on Day 2 was an accomplishment.

    “I wish I had my 'B' game today. I would say I had my 'C' or 'D' game today,” he laughed.

    Thomas’ struggles were primarily with his driver and he hit just 6 of 14 fairways at East Lake, but he was able to scramble late in his round with birdies at Nos. 15 and 18 to remain three off the lead.


    Projected FedExCup standings

    Full-field scores from the Tour Championship

    Tour Championship: Articles, photos and videos


    “I drove it so poorly today, this is probably in my top 5 rounds of the year I'm most proud of just because I easily could have shot 4- or 5-over par today and not had a chance to win the tournament,” he said. “I hung in there and birdied two of the last four, and I have a chance.”

    Thomas was slowed the last two weeks by a right wrist injury that limited his preparation for the finale and said the issue with his driver is timing and the byproduct of a lack of practice.

    Thomas made up for his erratic driving with his short game, getting up and down four out of seven times including on the fourth hole when he missed the fairway well left, punched out short of the green and chipped in from 81 feet.

    “[Rory McIlroy] just kind of said it looked like a ‘3’ the whole day and I kind of laughed because I played with him at The Players and I chipped in three times that first round with him, so I guess he's good luck for me,” Thomas said.

    Getty Images

    McIlroy two behind Woods, Rose after 68

    By Rex HoggardSeptember 21, 2018, 11:46 pm

    ATLANTA – Maybe it should be no huge surprise that Rory McIlroy finds himself back in contention at the Tour Championship. It is, after all, a Ryder Cup year.

    In 2016, McIlroy won the finale before heading to Hazeltine and posting a 3-2-0 record. In ’14, he finished runner-up to Billy Horschel and went 2-1-2 at the Ryder Cup; and in ’12 he finished tied for 10th place at East Lake and went 3-2-0 at Medinah.

    “I was on such a high a couple of years ago going into Hazeltine after winning the whole thing, and I felt great about my game that week and played well. I won three matches,” McIlroy said. “I guess it doesn't matter whether it's a match play event or whatever. If you're playing well and you've played well the week before, I think most people can carry it into the next week, whatever that is.”


    Projected FedExCup standings

    Full-field scores from the Tour Championship

    Tour Championship: Articles, photos and videos


    McIlroy’s performance this week certainly qualifies as “playing well.” He charged out on Friday with birdies at two of his first three holes and bounced back from a pair of late bogeys to shoot a 68 and was in third place and two strokes off the lead held by Tiger Woods and Justin Rose.

    “I've made 12 birdies in 36 holes, which is really good around here, and that's with not birdieing either of the par 5s today,” he said. “So yeah, just tidy up the mistakes a little bit.”