Welcome to week 12 of this series.
These days we are all watching our dollars closely and diversifying our investments. Your golf game deserves the same attention! Investing in good equipment, professional lessons and time on the range is just the beginning. Taking time to invest in your fitness regimen for your game is budget friendly and a great return on your investment of time!
It’s important to structure your golf fitness program to enhance your overall performance on and off the course. Focus on stabilization work by using several muscle groups. Implement fitness tools which allow you to move your body in a more functional setting. These include stability balls, weighted balls, balance boards, traditional dumbbells, weighted club and the benefit of using your own bodyweight. All of these tools are budget friendly and are compact to travel with you! We will be using these tools to increase strength, flexibility, power and balance for your game.
This week we will be using the BOSU ball and weighted club. Both can be purchased at your local sporting goods store or online in the Golf Fitness Pro Shop.
Don’t forget to print a progress chart to note each exercise and the number of repetitions. We will add a new exercise each week and your goal will be to complete each of them 2-3 times a week! If you are just joining us, see the previous weeks to catch up!
Let’s Get Started!
Increase core strength, balance and ball striking by training on the balance ball with your weighted swing trainer. BOSU® Balance Trainer helps to strengthen and coordinate your body including the muscles that you don’t see. BOSU Balance Trainer targets the core muscles of your body – those muscles around your abdominal and back area – helping you to not only gain strength, trim, and tone, but to help coordinate your entire body. Your BOSU Balance Trainer is available with a workout video, a pump and exercise manual!
Before beginning your balance drills, make sure you are in proper alignment atop the balance ball. Simply place the weighted swing trainer behind you with the clubhead on the crown of the head and the shaft running down the spine. |
Extension Drill |
Stand atop the balance ball and assume the address position with your weighted club. Slowly draw the club back to parallel to the ground. Hold for a 4 second count. Slowly swing the club to the extension position. Hold for a 4 second count and slowly return to the start position. Remember to check your balance. If you are leaning too far forward or too far backward you will be unstable in your address position. Recommended Reps: |
If you have questions about your current golf fitness level, take the Fitness Analyzer on KellyBlackburn.com
Editor’s Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness
consultant and trainer for 13 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.
