Golf Fitness: Resorting to Exercise

A quick pre-round routine can take the pain out of your road game.

Steven Heller | Westin Kierland Resort & Spa

Working in Scottsdale, I naturally see plenty of weekend warriors on golf vacations. They hit all the top courses, and go full throttle from the get-go. By the second or third day, they’re feeling it in their backs, shoulders, legs…and scores. Often the most stretching they’ll do involves reaching for ibuprofen.

It doesn’t have to be that way. Doing a few uncomplicated exercises in your hotel room before your round will make an immediate impact on your game. You’ll feel better, reduce the potential for pain or injury and may even get a few extra yards off the tee.

The Mackenzies

Inspired by my work with LPGA player and 2006 Colorado Women’s Open champion Paige Mackenzie, the “Mackenzie One” and “Mackenzie Two” will improve back and hip stability and flexibility to reduce pain and improve range of motion.

Mackenzie One (3 sets of 10 on each side)

• Assuming a golf posture with a slight shoulder tilt, place one knee on a towel or pad. Have the other foot pointed out directly away from knee that is on the ground. That foot should be flat on the ground and leg should be 90 degrees.

• Touch your shoulders making sure your chest is square on your extended knee is positioned directly over the extended foot. (photo A)

• Begin sliding your weight over extended foot so that your knee is sliding “down the runway” created by your extended foot. (photo B)

Mackenzie Two (3 sets of 10 on each side)

• Do entire Mackenzie One.

• With your weight shifted as far as possible over extended foot, rotate your chest towards your extended knee so that you feel a big stretch in your hips and back. (photo C)

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Boulder native Steven Heller is the fitness director at Scottsdale’s Westin Kierland Resort and the creator of FORE-MAX, an internationally acclaimed training program used by PGA, LPGA and Champions tour players, as well as amateur golfers of all ages. kierlandresort.com; 480-624-1500.