By Kelly Blackburn
Welcome to week 4 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!CHEST FLYE
Place both feet center of the tubing and raise the handles upward making a goal post position with the arms to create resistance. Slowly press the elbows together just above the chest. It should take you to the count of 4 to get to a comfortable position. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. This exercise strengthens the chest to create balance between the chest and back muscles back which assists with proper set up.
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 slowly the better the benefit!
| Recommended Reps: |
| Par Level: |
8-10 reps |
| Birdie Level: |
12-15 reps |
| Eagle Level: |
18-20 reps |
FRONT SHOULDER LATERAL
Place both feet on the tubing to create resistance and place the hands on the front of the thigh. Keeping your elbows slightly bent, slowly raise the tube upward to shoulder height. It should take you to the count of 4 to pull upward. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. This exercise strengthens the shoulder girdle for more stability at the top of your backswing.
| Recommended Reps: |
| Par Level: |
8-10 reps |
| Birdie Level: |
12-15 reps |
| Eagle Level: |
18-20 reps |
