This is week 6 of Fit from 8 to 80. Its important to structure your golf fitness program to enhance your overall performance on and off the course. Try to avoid the traditional gym machines which focus on isolating specific muscle groups and require no stabilization work by additional muscle groups. Implement some old and new fitness tools which allow you to move your body in a more functional setting. These include cable machines, stability balls, weighted balls, balance boards, traditional dumbbells and the benefit of using your own bodyweight.
For the next few weeks we will be using a stability ball to increase both strength and balance for your game. The ball we are using this week can be order in the Golf Fitness Pro Shop.
Inflatable Stability Ball
Dont forget to print a Progress Chart to note each exercise and the number of repetitions. As always these training classes progress weekly with two new exercises each week, so at the end of an eight week class you should have 16 exercises on your progress chart completing each of them 2-3 times a week! If you are just joining us for this series please review weeks 1-5 to catch up with us! Lets Get Started!
Strong arms make better golf swings. Research has shown that golfers who regularly employ arm-related strength training in their routines have lighter grip pressure, and make fewer hand and arm related mistakes during the swing. The biceps play a critical role in setting the club properly on the backswing. The left bicep is instrumental in putting the club on the correct swing plane as the shoulders turn the club back, and the right bicep flexes and the right arm bends into a 90-degree angle at the elbow at the top of the backswing. Because of those roles, strengthening and stretching the biceps is critical to improving your game.
Start: Holding your dumbbells, sit on the ball and flex your abdomen for support.
Action: Bend the elbows and slowly curl the weight upward flexing your biceps. Hold for a few seconds and return to the start position. Repeat for the recommended number of reps below.
Recommended Reps:
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.
Start: Sit on the ball with a dumbbell in each hand. Extend your arms with palms down.
Action: Slowly lift the weight upward to shoulder height. Hold for a few seconds and repeat.
Its important to keep your abdomen flexed to support your back and work your core muscles during theses exercises!
Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
Golf Channel subscriber D. Patterson of Naperville, Illinois writes:
Kelly my wife and I have been working with your Flexibility for Your Game and Strength for Your Game DVDs for 12 weeks. We do the flexibility everyday and the strength 3-4 times a week. I have seen an increase of 21 added yards, but more importantly my wife has seen 15 added yards which has kept her interest in playing golf consistently with me. Thank you for your educational informationit works!
Click here for training aids from the Golf Fitness Pro Shop!
Related Links:
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.
