This is week five 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 and week four 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.
Golf Stretch Trainer | Golf Strength Trainer |
Points to Remember:
- 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.
- Start the downswing by shifting your weight off of the right foot as you turn your hips.
- 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.
- Finish in balance and facing the target.
Swinging Drills Routine:
- Swing SLOWLY and DELIBERATELY holding the completion of each drill for 2 seconds.
- Repeat each drill for 12 repetitions before moving on.
- Swing through the 4 backswing drills, rest 2 minutes.
- Swing through the 4 downswing drills, rest 2 minutes.
- Swing through the Full Swing Drill for 12 repetitions to complete the Swinging Drills Routine.
Now lets get started!
1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds. | 2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds. |
3. From 10:30, straighten your right arm and flatten your left wrist squaring up the clubface to 5:00. | 4. Hold for 2 seconds. Then, swing through to a balanced finish facing the target. |
Par Level = 12 reps
Birdie Level = 15 reps
Eagle Level = 20 reps
Because low back problems are directly related to weak and inflexible hamstrings, its important to insure hamstring strength.
Start: Sit upright and wrap the center strap of the Stretch Trainer around the arch of one foot. Bend the opposite knee and place the opposite foot on the floor to create equal balance.
Action: Pull tension on the stretch trainer and slowly roll onto your back extending your leg with the strap upward. Gently pull the stretch trainer towards you increasing the range of motion in your hamstring.
Finish: When you have reached a comfortable position hold the position.
Tip: Do not bounce and to increase the stretch, extend the bend knee leg flat to the floor.
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 and five you should have 12 exercises on your chart. Try and complete this workout 2-3 days weekly. Remember to implement your cardio workout as well.
Click here for training aids from the Golf Fitness Pro Shop!
Related Links:
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.
