Strength for Your Swing - Week 6

By Kelly BlackburnFebruary 15, 2005, 5:00 pm
This is week six of our class Strength for You and Your Swing. In this series 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, week two, week three, week four and week five 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
Golf Stretch Trainer
Jim Sorenson with a strength trainer
Golf Strength 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!
 
Full Swing Drill

Strength Training

1. Start with the Strength Trainer at address.
Strength Training

2. Swing to the top of your backswing. Hold for 5 seconds.

Strength Training

3. Swing down to 5:00, insuring the left wrist is flattened on the downswing. Hold for 5 seconds.
Strength Trainer

4. Then, swing through to a balanced finish facing the target. Hold for 5 seconds

Par Level = 12 reps
Birdie Level = 15 reps
Eagle Level = 20 reps
Tricep

Tricep StretchTricep Stretch

 
Start: Stand with both feet shoulder width apart and hips rotated forward. Place the loop into the right hand and extend the stretch trainer overhead. Place the opposite hand behind the back and grip the stretch trainer.
 
Action: Bend the elbow of the extended arm and slowly pull downward on the stretch trainer.
 
Finish: Release the tension and repeat but the second time increase the stretch.
 
Tips: Keep the knees and abdomen flexed. Do not arch the back.
 
Flexible triceps assist with distance off the tee.
 
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 weeks one, two, three, four, five and six you should have 14 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!

 
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

    Tiger Tracker: Tour Championship

    By Tiger TrackerSeptember 20, 2018, 7:08 pm

    Tiger Woods is looking to close his season with a win at the Tour Championship. We're tracking him this week at East Lake Golf Club.


    Getty Images

    Watch: Highlights from Tiger's first round at East Lake

    By Golf Channel DigitalSeptember 20, 2018, 7:00 pm

    Tiger Woods is back at the season-ending Tour Championship for the first time since 2013, and he provided the fans in Atlanta with some highlights on the first day of competition.

    Still looking for his first win of the year after coming close on numerous occasions, Woods started the day off by splitting the fairway on the first hole with the driver, not even bothering to watch his ball land.

    Despite the picture-perfect opening tee shot, Woods would go on to bogey the first hole, but he rebounded with back-to-back birdies on 5 and 6, making putts from 26 and 15 feet.

    Tiger's best shot on the front nine came on the par-4 seventh hole after he found the pine straw behind a tree with his drive. The 14-time major champ punched one under the tree limbs and onto the green, then calmly two-putted for par from about 40 feet en route to a front-side 1-under 34.

    Woods added two more birdies on the par-4 12th and 14th holes, rolling in putts of 3 feet and 7 feet after a couple of great looking approach shots.

    Getty Images

    Garcia (66) peaking for Ryder Cup?

    By Ryan LavnerSeptember 20, 2018, 6:17 pm

    Sergio Garcia might be finding his form just in time to terrorize the U.S. Ryder Cup team.

    Garcia made seven birdies during an opening round of 5-under 66 to sit just two shots off the early lead at the European Tour’s Portugal Masters.

    It was Garcia’s fifth consecutive round of par or better, a stretch that includes rounds of 66-65-67-70-66. That solid play at the Wyndham Championship wasn’t enough to extend his PGA Tour season – he didn’t qualify for the FedExCup playoffs – but the Spaniard is starting to round into form with the Ryder Cup on deck.


    Full-field scores from the Portugal Masters


    A few weeks ago he was a controversial selection by European Ryder Cup captain Thomas Bjorn. After missing the cut in all four majors, Garcia could have been left at home in favor of such players as Rafa Cabrera Bello, Matt Wallace (a three-time winner this season who, once again, is at the top of the leaderboard in Portugal), Matt Fitzpatrick or Thomas Pieters. But Bjorn tabbed Garcia, noting his Ryder Cup experience, his sterling foursomes record and his influence in the team room. If Phil Mickelson is the U.S. player under the most pressure to perform in Paris, all eyes will be on Garcia next week – especially since it could be one of his final opportunities to wear a European uniform, as he’ll be 40 for the 2020 matches.

    Garcia’s 66 matched his lowest opening round of the year and puts him in position to secure just his second top-10 since March.

    Getty Images

    Watch: 100mph storm destroys tent at St. Andrews

    By Grill Room TeamSeptember 20, 2018, 4:25 pm

    The Old Course at St. Andrews has endured all sorts of wacky weather over the years, but things ratcheted up a notch this week with the arrival of Storm Ali.

    The first named storm of the season struck Wednesday, bringing 100 mph gusts, killing two people and leaving hundreds of thousands of people without power in parts of Ireland, Scotland and England.

    According to the Courier no one was injured in the St. Andrews area, but a video posted from the home of golf shows just how powerful the storm was as wind absolutely destroyed one of the hospitality tents set up in advance of the Dunhill Links Championship:

    While plenty of clean-up is sure to be needed, officials say the Dunhill Links, which also be conducted at Carnoustie and Kingsbarns, will go on as scheduled October 4-7.