By Kelly Blackburn
Welcome to week 1 of
Strength for Your Game! This series features tubing which is easy to store, compact to travel with and lightweight. The
Strength Tube is required for this series and can be found in the Pro Shop of KellyBlackburn.com. Each week you will have 2 new exercises. This is a progressive workout which means that every week you will perform the new exercises along with the exercises from weeks prior. Perform the workout 2-3 times a week for maximum results!
Here are the benefits you can receive from this series:
- Strengthen the shoulder girdle for more stability at the top of your back swing
- Strengthen the trunk which is critical in making an effective turn
- Strengthen the core muscles for better balance
- Strengthen the forearms and wrists for better club control
- Strengthen the upper arms for added distance off the tee
- Strengthen the hip girdle for more power off the tee
- Strengthen the upper legs for improved balance during your swing
- Strengthen the lower legs for more push-off power in the downswing
- Ultimately increase your overall fitness level and reduce your handicap!
Let's get started!Stable Base Squat
Place both feet center of the tubing and spread feet shoulder width apart to increase tension. Raise both hands to shoulder height. Bending the knees, slowly descend sitting back as though you were sitting in a chair. It should take you to the count of 4 to get to a comfortable squat. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat.
Tip: Count slowly. Example: 1:1,000 / 2:1,000 / 3:1,000 / 4. I've worked with some that count so quickly, they might as well be counting by 2's! Remember the slower you execute the exercise, the better the benefit! This exercise helps to create a more stable base for your golf swing!
| Recommended Reps: |
| Par Level: |
8-10 reps |
| Birdie Level: |
12-15 reps |
| Eagle Level: |
18-20 reps |
If you do not know your golf fitness level, take the
fitness analyzer at KellyBlackburn.com
Bent Back Row
Place one heel on the tube towards the handle to create resistance. Extend the opposite leg back and place the hand just above the knee for support. Bending the elbow slowly pull the tube upward while flexing your upper back. It should take you to the count of 4 to pull the elbow upward. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. This exercise strengthens the back to help eliminate back soreness associated with the golf swing!
| Recommended Reps: |
| Par Level: |
8-10 reps |
| Birdie Level: |
12-15 reps |
| Eagle Level: |
18-20 reps |
