BODY / CORE B
WORK (OUT) FROM HOME
No need for a pricey gym membership to get in golf shape By Ron Kaspriske
Commercial gyms are packed with expensive equip- ment to, well, get you to buy a
membership. It’s a logical marketing strategy, but the reality is, once you’re in the door, you’re much more likely to brush past nearly all that equipment than you are to use it. Candidly, most golfers need very lit- tle to get a good, well-rounded workout that boosts performance on the course and helps avoid injuries, says Jennifer Fleischer, one of Golf Digest’s 50 Best Fitness Trainers in America. “You’d be surprised how far you can get with a pair of dumbbells, a medicine ball and a resistance band,” she says. “Even doing body-weight exercises with no equipment is super helpful.” If you’ve been cleared for exercise by a medical professional, here are two things to consider when building a workout, Fleischer says. The first is to include training from four subcat- egories: pushes (think bench presses or squats), pulls (rows, arm curls, etc.), core strengthening (planks, bird dogs) and lower-body training (deadlifts, lunges). The second is a programme that encompasses all three planes of motion. Exercises that have you moving forward and backward, side to side or rotationally – or a blend of all three planes. To get you started with your programme, Fleischer ( right ) demonstrates three moves that meet many of these guidelines while requir- ing less than R2 000 of gym equipment. JENNIFER FLEISCHER , who trains in the San Francisco Bay area, is a Golf Digest Certified Fitness Trainer.
SINGLE-LEG, TABLETOP CHEST PRESSES Lie back on a bench or ottoman with your head and upper back fully sup- ported but most of your body suspended off the ground like a tabletop. Extend one leg and perform a rep by pushing straight up with the dumbbells. Keep your hips from sagging and do several reps alternating the extended leg. This enhances power and stability in the swing and strengthens key areas, includ- ing the chest, core, glutes and hamstrings.
PHOTOGRAPHS BY KAARE IVERSON
22 GOLF DIGEST SOUTH AFRICA
MARCH/APRIL 2024
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