Everyone loves a golf-specific exercise that checks all the boxes.
This week, Golfweek’s fitness guru and long driver Averee Dovsek and her trainer Jon Freed, demonstrate the quadruple plank kettlebell pull-through as an excellent workout for golfers due to several reasons.
Golfers require strong and stable core muscles to maintain balance and control during the swing. This exercise targets the core, particularly the transverse abdomens and obliques, which are essential for rotational stability and power.
The movement mimics the rotational aspects of a golf swing. As you pull the kettlebell across your body, you engage the muscles that are crucial for generating rotational force, helping to improve the power and accuracy of your swing.
The exercise emphasizes resisting rotation, which is vital for maintaining proper form and preventing injury during the dynamic motions of golf.
The quadruped position also challenges your balance and coordination.
If you’re interested in any of Averee’s fitness content, click here.
If you’re looking for more instruction, click here.
South Carolina’s 8th annual Mountains to Main Street Festival has officially come to a close. The event spanned two weekends of athletic fun, including a triathlon in Seneca, South Carolina, on April 28 and a half marathon and 5K on May 18 in Greenville. The events benefited Sabar Charities, a local nonprofit that promotes a healthy, active lifestyle.
I visited this much-lauded small town to take part in the half marathon. Greenville lived up to the hype, and so did the race. If you want to participate, put the 9th annual Mountains to Main Street Half on your calendar for May 17, 2025.
These falls are the centerpiece of downtown Greenville. / Photo by Teresa Bergen
Mountains to Main Street course
First, a little geography lesson. Greenville is in the northwest corner of South Carolina, in the foothills of the Blue Ridge Mountains — hence the Mountains to Main Street name. Greenville is within a 10-county area of South Carolina known as the Upcountry, or Upstate.
Mountains to Main Street uses a one-way course. People drove or Ubered to the town of Traveler’s Rest, about 10 miles from Greenville, to the course’s starting point at Chico Bolin Athletic Complex. There, we milled around a track, waiting for the 7 a.m. start time. Meanwhile, the 5K runners started at 7 a.m. at the popular Swamp Rabbit Café, just a few miles from downtown Greenville. That way, we all wound up at the same finish line, though the 5K athletes arrived much sooner.
Photo by Teresa Bergen
After we stood quietly for a recorded version of the national anthem, the race started promptly at 7 a.m. with a lap around the track. I’d expected the course to be mostly flat, with a slight downhill grade. The bulk of it was, once we hit the Swamp Rabbit Trail. But before that, we had to run a few miles around Traveler’s Rest to make the course a full 13.1 miles. Those were some hilly miles as we looped through an upscale residential neighborhood. I wasn’t the only one surprised by the hills — I heard a loud cuss word at one point from an athlete using a hand-powered wheelchair.
Runners on the Swamp Rabbit Trail. / Photo by Teresa Bergen
Once we reached the trail, it was all an easy descent. Okay, not that easy — it was 13.1 miles after all — but about as easy as you could expect for a half marathon. The Swamp Rabbit Trail is a 28-mile multi-use greenway. Since opening in 2009, this Rails to Trails project has revitalized the community, connecting different parts of the county and motivating locals to go for a walk or ride their bikes. It’s clean and green and runs along the Reedy River. About 10 miles of the half marathon followed this even, paved trail through tunnels of trees. Every two miles, volunteers thrust cups of Gatorade and water at us. There was also a Porta-potty available.
Running in a tunnel of green. / Photo by Teresa Bergen
The race finished with an afterparty in downtown Greenville beside the Reedy River. Huge throngs of people drifted around, photographing each other’s medals and chowing down on food. Shuttle buses drove people back to Traveler’s Rest to retrieve their cars.
Race results
This year, 1,074 people participated in the half marathon and 400 people in the 5K. Nick LaVigne, 44, of Greenwood, South Carolina, won the half marathon with a time of 1:20:31:13. The top female, Jennifer Davis, 36, finished in 16th place with a time of 1:30:23:26. For the 5K, 22-year-old Andrew Malek of Glen Ellyn, Illinois, took top honors with a blazing time of 17:54:86. The fastest female, Shelby Adair, 26, of Spartanburg, South Carolina, came in third at 18:14:96.
Much needed encouragement along the route. / Photo by Teresa Bergen
As for me, I broke the three-hour barrier, which I consider a success. As former Olympian runner Jeff Galloway puts it, the goal for a first-time half marathoner is “to finish in the upright position, with a smile on your face, wanting to do it again.” I’ve taken on that advice for every half marathon, not just my first.
After party activities. / Photo by Teresa Bergen
Visiting Greenville, South Carolina
If you’re visiting Greenville for the Mountains to Main Street Half Marathon, leave some time to explore. Even though my feet were really tired, I couldn’t resist checking out the Upcountry History Museum and the many downtown boutiques full of over-the-top romantic Southern lady clothes.
Greenville also has a big coffee scene (my favorite was the oat milk cappuccino at Modal Hostel and Coffee) and excellent places to eat. Southern Pressed Juicery fulfills all your acai bowl and superfood smoothie needs, while Pomegranate on Main serves hearty Persian Fesenjan stew made with ground walnuts and pomegranate.
Topped with chocolate kale granola! / Photo by Teresa Bergen
These are just some of the reasons why Greenville came in fourth on Conde Nast Traveler’s top 10 list of America’s best small cities last year. This is the seventh consecutive year Greenville has made the list.
Disclaimer: While this article was not sponsored, Visit Greenville SC hosted the writer during her visit to South Carolina. As always, Outdoors Wire operates independently, and this doesn’t influence our coverage.
Runners often look for the magic tools that will ease muscle soreness and heal running injuries — or better yet, prevent them. With so many on the market, it’s hard to know which are money well spent. Massage guns are one of these popular tools, and they cost considerably more than a lacrosse ball or foam roller. Before you buy one, you’ll want to know what they can help with and which models are worth buying. Read on for insights into how massage guns operate and how well they work for runners.
Massage guns are handheld gadgets that use percussive force to stimulate your muscles and tissues. Model shapes range. Some massage guns look like mini jackhammers, while others opt for a triangular design. Most have several settings, and even the lowest setting can be intense. You can also get attachments for your massage gun, kind of like a vacuum cleaner. Attachment packages like this one from AiRelax allow you to target different body parts and muscle groups. Perfect if you want to spend all day with your massage gun. Just make sure to check which attachments are best suited to your massage gun and the areas you’re looking to treat.
Massage gun benefits
So, why would someone shell out all this money for a massage gun? The list of purported benefits is long but mostly anecdotal. A study published in 2023 in the Journal of Functional Morphology and Kinesiology systematically reviewed 281 available records, deeming only 11 worthy of inclusion. The study concluded that massage guns could effectively reduce stiffness after exercising and improve muscle flexibility and range of motion. However, they didn’t see any data to suggest that massage guns enhance performance.
The conclusion? “Massage guns can help to improve short-term range of motion, flexibility and recovery-related outcomes, but their use in strength, balance, acceleration, agility and explosive activities is not recommended.”
Many physical therapists use massage guns with their patients. Arizona-based physical therapist Jeffrey Peterson lists improved circulation, pain relief, and facilitating lactic acid release as a few benefits of massage guns.
Shopping for the best massage gun
If you shop for a massage gun, you’ll quickly notice a wide range of prices. Some are under $18, while a Theragun Pro can cost up to $600.
Some options on Amazon can cost over $1,000. Before buying, check the reviews and warranties. Some low-priced massage guns have surprisingly good reviews. But online forums are full of complaints about massage guns breaking after a few weeks or months. My household’s Theragun Mini ($200) has been going strong for almost two years.
Pre-run massage
Most massage gun tips focus on recovery, but some runners use them for movement prep. The idea is to warm up the muscles and get blood flowing by percussing the bottoms of the feet, the anterior tibialis (alongside your shin bone), the calves, quadriceps, hamstrings, and glutes. Aim for about 30 seconds in each area. You can follow your pre-run massage with some dynamic stretches. All runners will want to prioritize proper running form, too.
Post-run recovery
You can use a massage gun on most muscles and tendons in your body. Just avoid your bony bits. Start with the lowest setting and find a tolerable pressure. Popular places to use the gun post-run include glutes, hamstrings, soles of the feet, and the IT band. Massage guns also work well after a weight workout on lats, triceps, and other sore body parts.
People devise different protocols, such as using the gun a designated number of times per week with certain speeds, pressures, and attachments. Specific studies on these protocols are still pretty thin, so you might as well experiment for yourself or with the guidance of your physical therapist.
The 11th Para Athletics World Championships have begun in Kobe, Japan. Held at the Kobe Universiade Memorial Stadium, the competition started on May 17 and will run until May 25. According to World Para Athletics, the 2024 Para Athletics World Championships are the first edition of the competitions to be held in East Asia. Featured events include men’s and women’s 100-meter races, discus and javelin throws, shot put, long jumps, and more.
This year, the Championships welcome over 1,000 athletes from 104 countries. These athletes will face off throughout the competition’s nine-day schedule, which includes 168 events. Here’s how the competitors have performed in the events so far.
Masayuki Higuchi of Japan, Ryota Yoshida of Japan and other athletes in action at the 2024 Para Athletics World Championships. / Photo courtesy of Kyodo/via REUTERS
Para Athletics World Championships 2024 winners
As of Monday, May 20, China ranks first as the country with the most medals earned. The World Para Athletics Kobe 2024 leaderboard shows China with 33 total medals — 13 gold, nine silver, and 11 bronze. Brazil comes in second place with 20 total medals, 12 gold, five silver, and three bronze. The United States claims eight total medals — two gold, four silver, and two bronze.
The Championships have already seen some world records broken. World Para Athletics reports that Chinese athlete Shi Yiting finished the women’s 100m T36 with a 13.35-second finish, shaving 0.06 seconds off the former world record. Indian runner Deepthi Jeevanji also set a world record by completing the women’s 400m T20 with a time of 55.07 (0.05 seconds faster than the former world record).
Learn more and keep up with future event results here.
Japan’s Shinya Wada talks with athletes from Brazil after a race. / Photo courtesy of Kyodo/via REUTERS
Kobe 2024 Para Athletics World Championships photos
Explore incredible photos from the games so far in our round-up below. Curious spectators around the world can also tune in to live coverage of the upcoming competitions on the Paralympic Games YouTube channel.
Dancers perform during the opening ceremony at Kobe 2024 Para Athletics World Championships. / Photo courtesy of Kyodo/via REUTERS
Athletes take part in the opening ceremony at Kobe 2024 Para Athletics World Championships. / Photo courtesy of Kyodo/via REUTERS
Trying out Xero’s HFS II shoe was my first foray into the barefoot shoe movement. Barefoot shoes are characterized by minimalist design and a zero heel drop. This means there’s no difference in the sole height between the heel and forefoot, which simulates running barefoot.
The average heel drop for a running shoe is 10mm, with the heel being higher than the forefoot. These may sound like running nerd details, but if you try zero heel drop shoes, you will immediately become more aware of the ground beneath your feet.
Xerohas patented a sole called FeelTrue, which “lets you safely Feel The World, protecting your foot while giving your brain the feedback and stimulation your brain wants,” according to its website. The idea is that you’ll have a more natural running gait and strengthen your feet, which makes you less prone to running injuries.
Photo courtesy of Xero
Xero materials and fit
The first thing I noticed about the Xero HFS II was its cuteness. I tried the ombre green and blue Reflecting Pool color. I like the shoe’s flat silhouette, without a big cushy wedge.
Next, I noticed it was the lightest weight running shoe I’ve ever tried. Without that padding, it weighs almost nothing. The sole is also extremely flexible. A wide toe box lets your toes splay out naturally — like running barefoot. The grippy soles are based on tire treads. And many of Xero’s running shoes are made from vegan materials.
The HFS II were comfortable as soon as I put them on. My first time out in the HFS II, I ran three miles. Yes, I could really feel the ground. Maybe more than I wanted.
Photo courtesy of Xero
Transition period
After my first run in the HFS II, I researched zero drop shoes and learned that running experts advise a transition period. People are split on the pros and cons of zero drop shoes. Depending on who you ask, this type of shoe can be life-changing. Read more about the pros and cons here.
If you decide to try zero drop shoes, experts say you should start with a very short run (about half a mile) and slowly work up. Since I am training for longer runs, I wasn’t willing to do this right now. Apparently, this is a common problem with changing over to zero drop.
According to fitness trainer Eric Plevin of Fulcrum Fitness in Portland, Oregon, “Given the need for a phased adaptation period, individuals unwilling to patiently revise their training regimen may encounter discomfort or injury risks.” So you’ll have the most success if you patiently increase your distance little by little.
Photo courtesy of Xero
Other uses of Xero HFS II
Despite my unwillingness to commit to being a zero drop runner, at least for now, I’ve been wearing the HFS II a lot for other activities. They’ve become my favorite shoes for the gym. Without all the padding, they make me feel nimbler for doing lateral moves, agility ladders, and box jumps. I also liked them for my first try at pickleball.
Overall, the Xero HFS II is a very attractive and comfortable shoe. If you’re ready to venture into the zero drop world, these are a good place to start. And they come with a 5,000-mile sole warranty!
Photo courtesy of Xero
Writer received a free sample from Xero for review.
What can you expect from Kokolu’s new athleisure wear sneakers? If you’re a color freak like me, you’ll find the bright designs so dang cheerful. The yellow Comfort Knit Sneakers I tried featured shiny knit uppers, purple laces, and bright green soles. Even better? They’re made from recycled and natural materials. Here’s what runners, walkers, hikers, and style-conscious athleisure fans should know about this eco-conscious shoe.
Let’s explore the materials that go into these stylish sneakers. The uppers are made out of 100% post-consumer recycled plastic bottles, and we all know the world needs a good use for those. Each pair of laces takes care of another recycled plastic bottle. The outsoles are crafted from recycled rubber, and the insoles are made from corn starch and recycled foam. Kokolu also employs a process called dope-dying, which uses less water than other methods.
When you’ve worn out these shoes, they’re 100% recyclable. And so is the cardboard packaging they come in.
Photo courtesy of Kokolu
Testing out Kokolu’s athleisure wear sneakers
Styling these shoes was a bit of a challenge with their unusual color scheme. Even so, I was determined to make these Kokolu athleisure wear sneakers the only pair I wore on a recent trip to San Diego (except for my running shoes). So, I packed an all purple, black, yellow, and green wardrobe and spent three days walking around San Diego in these sneakers. My feet stayed comfortable the whole time. And I got lots of compliments on my shiny yellow shoes.
At first, I had trouble getting them on and off. I thought the gold zipper was just for decoration. Turns out the zipper is practical, and the purple laces are for show. Once I figured that out, things got easier.
Photo courtesy of Kokolu
Kokolu’s impact
Founded in 2018, Kokolu is a certified B Corporation, which means it meets high social and environmental performance standards. Kokolu’s 2022 Green Report documented recycling 227,014 plastic bottles and 13,345 kilograms of rubber. The company also planted 1,100 trees in British Columbia and reduced water waste by 75%.
These shoes feel good, and you can feel good about buying them. I just wish they’d bring back the sustainable purple velvet sneakers I had my eye on before they took them off the market. The world needs this mix of eco-consciousness and fun style.
Photo courtesy of Kokolu
Writer received a free sample from Kokolu for review.
CrossFit is expanding its fitness missions into more schools. The company announced plans to offer 50 $10,000 CrossFit Foundation School Fund Grants in the first half of 2024.
The CrossFit Foundation, CrossFit, LLC’s charitable arm, will facilitate the grants. Domestic and international schools will use the grants to form nonprofit CrossFit affiliates for students. CrossFit has already awarded 57 grants to K-12 schools since 2019 and has a total of 407 school affiliates currently operating.
“Change happens at a local level, and these grants are helping schools introduce the concept of fitness for a lifetime to one child at a time,” Don Faul, CEO of CrossFit, said in a statement. “As a result, kids across the world are developing a lifelong love of fitness, gaining confidence, and becoming part of a supportive community at a critical age.”
Athletic directors and educators run the CrossFit school affiliates. Some of them are already avid CrossFit members who want to share their zeal with the younger generation. The program has proved popular; some schools have long waiting lists for kids who want to swing kettlebells, jump on boxes, and spring into a few dozen burpees.
The CrossFit Foundation works with public school districts, individual schools, and teachers. It provides both training and equipment grants to set up gyms, plus ongoing support for teachers and administrators.
“We live in a contradictory moment where people are obsessed with health, but almost everything on tap from the mainstream is detrimental to health, in turn creating disease, disempowerment, and disconnection,” Nicole Carroll, CrossFit’s chief brand officer, said in a statement. “At a time when the world is in a physical, mental, and social health crisis, we want to empower the next generation to take on anything that comes their way, whether adversity or adventure.”
Interested in a CrossFit grant for a school near you? You can find more information about the CrossFit Foundation here.
This week, Golfweek’s fitness guru and long driver Averee Dovsek and Bradley Borne from Lab 18 are in the gym demonstrating a quick and easy dynamic warm up that can be done anywhere with just a golf club. This exercise is great for extension and rotation.
This week, Golfweek’s fitness guru and long driver Averee Dovsek and Bradley Borne from Lab 18, are in the gym demonstrating how to improve shoulder mobility and rotation. This exercise is great for golf because you are getting external and core rotation.
“I don’t think we’ve seen the best of Scottie yet, for sure.”
As the two-time defending champion of the WM Phoenix Open, Scottie Scheffler has a chance to do something only one golfer has done before in the long and illustrious history of this tournament: three-peat.
Arnold Palmer did it from 1961-63 when the event was played at Phoenix Country Club. Since the tournament moved to TPC Scottsdale in 1987, only Hideki Matsuyama (2016-17) had won back-to-back Phoenix Opens before Scheffler’s current run.
But it was Scheffler’s failure to earn his first PGA Tour title at the 2021 WM Phoenix Open, a year before his winning ways began, that may have been the turning point in his career. That’s when Scheffler realized he needed to take his fitness to the next level.
Scheffler played in the final group in 2021 and closed in 1-under 70 but got passed by Brooks Koepka’s 65 and settled for a T-7 finish.
“We found out he didn’t have the cardiovascular endurance,” said Troy Van Biezen, a chiropractor whose stable of players won 12 majors and more than 100 tournaments while under his care. “He had some fatigue on the back nine. I worked with Tiger when he won the 2019 Masters and he told me I want to be as physically, emotionally and mentally strong when I tee off on Thursday as when I’m going down the back nine on Sunday. That always stuck in my head.”
Scottie Scheffler plays his tee shot on the 10th hole during the second round of the 2021 WM Phoenix Open at TPC Scottsdale. (Photo: Rob Schumacher/The Arizona Republic)
So, after falling short at TPC Scottsdale, Van Biezen sat down with Scheffler and constructed a new exercise regime built around stability, mobility and flexibility but that also included everything from nutrition to hydration and recovery, taxing the body with sled pushes and finishing sessions with burners or hits.
“I told him, ‘I’m going to beat the crap out of you,’ ” Van Biezen recalled. “We’re going to do a lot of high intensity aerobic work, build up your aerobic capacity and your endurance.’ Let’s make sure we control the controllables.”
Scheffler made endurance training a point of emphasis that off-season so he’d never feel gassed again. Not only did he return to the Valley of the Sun and notched his maiden Tour title in a playoff over then-reigning FedEx Cup champion Patrick Cantlay in 2022, but he went on to have a remarkable year, winning the Masters among four victories and being named PGA Tour Player of the Year.
He reached No. 1 in the world and followed up his breakthrough season by holding off Jon Rahm and Nick Taylor to defend his WM title, adding the Players Championship a month later and producing one of the most consistent seasons in memory – in 23 starts, Scheffler recorded 13 top-fives and 17 top-10s, both high marks for any player in a single season on Tour since 2005 – to repeat as 2022-23 PGA Tour Player of the Year. In doing so, Scheffler became the first player since Tiger Woods to win the Jack Nicklaus Award in back-to-back seasons since he captured the award three straight years from 2005-07.
Golf at the highest level has become a power game played by a collection of the most physically fit athletes to play the game. Van Biezen spent 21 years on the PGA Tour, providing consistent chiropractic care while witnessing the evolution in how pro golfers care for their bodies. (He recently took a full-time post with the NHL’s Dallas Stars as director of sports performance and science, but still works with Scheffler, Jordan Spieth and other Dallas-based clients when they are in town but no longer is available to them on the road for 200 days a year.)
“Back in the day, after a round, the guys were having a smoke and a beer. Now it’s a protein shake, recovery bike ride or a flush on the table, cryotherapy, Normatec (leg compression) boots. They’re athletes now, so you’ve got to treat them that way,” Van Biezen said.
Initially, Scheffler didn’t take the off-course training seriously. That is until his back, which troubled him during his final two years at University of Texas, forced him to pull out of a tournament due to injury during his senior season. When Van Biezen received a phone call from Texas men’s golf coach John Fields asking for his guidance, he told Scheffler, who he began training at age 14, that if he wanted to be the best golfer in the world someday he needed to take better care of his body. Scheffler finally bought in and the synergy between Randy Smith, Scheffler’s longtime swing instructor, and Van Biezen has been a key ingredient to his success.
Scottie Scheffler and his caddie celebrate a birdie on the 17th hole during the third round of the 2022 WM Phoenix Open at TPC Scottsdale. (Photo: Patrick Breen/The Arizona Republic)
“They love working together and it’s been pretty easy for me just to kind of follow their ideas,” Scheffler said. “Randy’s always been the swing guy and a lot of the imbalances I had in my body were causing my swing to become a certain way, so when Randy wanted to change my swing a little bit and make little changes, it’s pretty easy for us just to go to Troy and say hey, ‘My right hips been a little bit tight, it’s hard for me to get in my right side,’ and that’s something that we can work on in the gym very easily.”
Van Biezen tries to reverse engineer movement patterns in the gym to train Scheffler’s nervous system to move properly so he can go on the golf course and execute more consistently. For Scheffler that’s included an emphasis on loading into his trail hip and building the core strength needed to stay in Smith’s preferred positions for maximum efficiency.
Van Biezen considers Scheffler to be the equivalent of a Formula 1 race car and he’s the pit crew chief.
“I’m the guy looking under the hood seeing how the engine is running,” Van Biezen said. “My goal with Scottie is injury prevention, make sure he’s mobile and pliable but still get him strong, fast and powerful. It’s been a methodical process intended to avoid the body breaking down and includes a lot of soft tissue work. I can always generate a really big engine to generate a lot of power but you’ve got to make sure that the chassis can handle the torque that the engine can provide.”
Regular golfers can benefit from Scheffler’s workout programs via Golf Forever, an app-based exercise and pain relief program with a proprietary trainer, which he began using the week before winning at TPC Scottsdale for this first time in 2022. Several tour pros have followed suit as well as more than 40 college golf programs. The trainer is sold at more than 400 retail stores, allowing any golfer to follow virtually the same workout routine as the two-time defending WM Phoenix Open champion. To hear Van Biezen tell it, the 27-year-old Scheffler hasn’t tapped his potential yet.
“He plays the game because he loves it. He wants to get better and he’s a huge competitor,” Van Biezen said. “I don’t think we’ve seen the best of Scottie yet, for sure.”
