2
OVERHEAD PRESS
As a “ standing ” exercise , the overhead press focuses on specific upper body muscles — but involves your entire body . If flexibility with a bar is an issue , you can use dumbbells or even a broomstick to train the movement pattern .
3
DEADLIFTS
As power in the golf swing comes from hip rotation , the deadlift does a phenomenal job of strengthening the entire posterior chain , Fuller said . If flexibility is an issue here , use kettlebells or dumbbells , or modified in-gym exercises like rack pulls , Romanian deadlifts , or trap bar deadlifts .
4
INTERVAL TRAINING
A few minutes of high-intensity interval training ( HIIT ) training will provide more cardio and weight loss benefits than jogging for an hour or more . These short bursts of intense movements translate better to the golf course as well .
ILLUSRATIONS BY MELANIE SCHUMACHER
“ You can do this running , rowing , biking , on an elliptical , or any way you prefer to do cardio ,” Fuller said . “ If you have joint issues , it ’ s better to use something with less impact , like a rower or elliptical — you still get the benefits of HIIT training .”
If you ’ d like to give it a try , here ’ s a sample template for a HIIT workout :
• Warmup ( 5 minutes ). Never jump into exercise ( or a round of golf , for that matter ) without warming up . Whatever method of cardio you ’ ve chosen for your HIIT workout , get your blood flowing with a good warmup first .
• Train ( 6-10 minutes ). After your warmup ends , go hard ( think 90 % -plus intensity ) for 20 seconds . Then , dial back the intensity for 40 seconds to bring your heart rate back down . That counts as one “ set .” Repeat six to 10 times , depending on your current fitness level . Should this get too easy , up the difficulty of your training by working hard for 30 seconds , then slow down for 30 seconds .
• Cooldown ( 5 minutes or more ). After you ’ ve reached your goal ( based on the number of sets you wanted to complete ), take it nice and easy and spend some time cooling down . This can last as long as you want it to until your heart rate returns to normal .
“ Even if you can only get a couple of exercises in with the time you have , do that ,” Fuller said . “ Don ’ t let the perfect be the enemy of the good , and don ’ t let your excuses get the better of you . It ’ ll benefit you in the long run .
“ Just like practicing anything , it ’ s the workouts you push through and do when you don ’ t feel like it that make you better ,” she continued . “ Just keep moving !”
RULES OF GOLF QUIZ ANSWERS ( From page 12 )
BASIC : 1 . False ( definition , loose impediment ); 2 . True ( definition , penalty area ); 3 . False ( Rule 19.3 ); 4 . False ( definition , boundary object ; definition , obstruction ); 5 . True ( Rule 4.3a ( 5 )); 6 . False ( Rule 22.2 ). INTERMEDIATE : 1 . C ( Rule 23.2b ); 2 . A ( Rule 14.3b ( 2 )); 3 . A ( Rule 12.2 ( 2 )); 4 . False ( Rule 22.3 ; Interpretation 22.3 / 1 ). ADVANCED : 1 . A ( Exception to Rule 11.3 ); 2 . B ( definition , abnormal course condition ; definition , ground under repair ); 3 . A ( Rule 4.2c ); 4 . B ( Rule 14.1a ; Rule 14.1c ).
vsga . org J ANUARY / F EBRUARY 2021 | V IRGINIA G OLFER 37