Category: fitness

Fitness with Averee: Single-arm cable pull and twist

The single-arm cable pull and twist is the perfect addition to your gym routine.

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Staying committed in the gym is key if you want to become a better golfer. However, making sure that the exercises you’re doing are golf-specific may be even more important.

Averee Dovsek, Golfweek‘s fitness guru, is once again reporting from the Xymogym in Orlando, Florida, with an exercise to increase strength and mobility in the golf swing.

The single-arm cable pull and twist mimics the move you make in the backswing, making it a perfect addition to your gym routine.

Watch this episode of “Fitness with Averee” above and check here for previous episodes.

Golfweek‘s Get Better newsletter covers everything instruction and fitness-related. Sign up for Get Better here.

Fitness with Averee: Single-leg deadlift for better stability in your golf swing

“This is great for lower body strength, stability, balance, core, all good things for a good golf swing.”

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Have you ever lost your balance after making a golf swing? Make a subtle recovery step hoping your playing partners didn’t notice? Well, we’ve all been there. The solution to that problem awaits you in the gym.

Golfweek‘s fitness guru Averee Dovsek is reporting from Xymogym in Orlando, Florida, with another tip to improve your game. This week, Averee is demonstrating the single-leg deadlift.

“This is great for lower body strength, stability, balance, core, all good things for a good golf swing,” Averee said in the video above.

Watch this episode of “Fitness with Averee” above and check here for previous episodes.

Golfweek‘s Get Better newsletter covers everything instruction and fitness-related. Sign up for Get Better here.

What the heck is ‘electro muscle stimulation’? Is it good for golf fitness training? Our Averee Dovsek gave it a go

I was hesitant because the workout was only supposed to be 20 minutes long and didn’t involve any weights.

You’ve likely heard about electro muscle stimulation — EMS, for short — but you’re probably asking for a little clarification on it, and wondering how, or if, it applies to golf.

Not ready to try it just yet? No problem — I did, and here’s a full breakdown of my experience, the benefits it offers and how it can be used for golf-specific exercises.

I went to see trainer Jeff Drier of One Pulse in North Palm Beach, Florida, to see what all the hype was regarding EMS training. The miha bodytec was invented in Germany and is designed for full-body strength training. Those who back miha claim the electro pulses can activate up to 98% of your muscles simultaneously and can achieve a two-hour full-body workout in just 20 minutes.

Drier designed a workout plan that was specific to the golf swing. I was hesitant because the workout was only supposed to be 20 minutes long and didn’t involve any weights.

My workouts are typically focused on strength training and last an hour or longer, so when Jeff told me the plan I was skeptical how anything could get accomplished in just 20 minutes.

Drier first gave me a pair of shorts and a top to change into. Once I returned, I was given a dripping wet vest, armbands, leg bands and a glute band that were all fastened tight to my body. My first reaction was … “ew!” and “I look like Kim Possible.”

Averee in miha body tee suit
Averee in miha body tee suit

The water activates the electrostimulation when plugged into the machine, and when it was fully on and I started moving, I couldn’t feel it at all. Every exercise was conducted at four seconds on and four seconds off.

We started with some cardio as a warm-up, progressed to the lower body, and worked our way to the top. Some exercises included lunges, lateral raises, explosive movements, Romanian deadlifts and hip mobility movements. The EMS training is great because it challenges the body and contracts the muscles without adding the stress of heavy weights on the joints. The workout was challenging, and the electro pulses definitely had me working hard through the exercises. The main goal for golf-specific goals with the miha bodytec technology is to strengthen and stabilize the body.

Below is a short video of my training session with Drier.

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Takeaways: I enjoyed the experience and was shocked — pun intended — how much the workout was done without weights. I think this is great for those going through physical rehabilitation programs that maybe can’t put a ton of weight on their body. The machine works your entire body without being overly strenuous on the muscles and joints. It is a great option if you are tight on time for the week with workouts only being 20 minutes.

If you are interested in learning more or trying the miha bodytec technology out for yourself you can visit www.ems-training.us.

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Fitness with Averee: Stretch your hips for a better backswing

Proper weight transfer in the golf swing often starts with opening up your hips.

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For many amateur golfers, making a full turn starts with opening up your hips, allowing your weight to transfer to your right side (if you’re a right-handed golfer). However, many golfers lack hip mobility.

Averee Dovsek, Golfweek‘s fitness guru, is reporting from Xymogym in Orlando, Florida, with a great stretch to increase your hip mobility. This will, among other things, help increase speed in the golf swing, resulting in more distance — and who doesn’t want more distance?

Watch this episode of “Fitness with Averee” above and check here for previous episodes.

Golfweek‘s Get Better newsletter covers everything instruction and fitness-related. Sign up for Get Better here.

How does Jason Kokrak hit it so long? He tells us about an ‘odd stretch’ with his wedges

Kokrak’s stretching routine is a little different than that used by most other players.

Even with a pair of bogeys on his card, long-hitter Jason Kokrak fired a 67 during Thursday’s opening round of the Genesis Invitational. The North Bay, Ontario, native has enjoyed quite a successful run over the last 18 months, compiling three victories and a host of top 25 finishes, including a 17th-place showing in his last start at the Sony Open.

Kokrak admitted to our Averee Dovsek this week that he fell out of the workout routine a few years back, but he now insists that cardio and stretching have helped him climb up the rankings and stay consistent. As part of a new partnership with Planet Fitness, Kokrak said his strength off the tee comes from his 6-foot-4 stature, not powerlifting.

“I’m a taller guy with long levers and that’s where most of my speed comes from,” Kokrak told Dovsek.

Stretching, for Kokrak, is almost as important as was his move to a longer putter — one that produced massive results.

But Kokrak’s stretching routine is a little different than that used by most other players. He does nearly all of it with a wedge in hand.

“Most of my stretching comes with a 60-degree or 56-degree wedge. I tend to do a little stretching in my shoulders and hips, my quads, hamstrings, and try to get my body warmed up before I start hitting balls,” Kokrak said. “Some guys don’t do that, but I started doing that a long time ago. I’ve kind of done the same thing for a long, long time.

“It’s kind of an odd stretch, I forget who taught me this, it was someone back in college, and I’ve continued it through my career.”

See him explain his entire workout regimen in the video below.

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Fitness with Averee: Increased abductor strength can help with weight shift in your golf swing

“Abductor strength is great to help with weight shift, and using the ground during your golf swing.”

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If you’re not using the ground throughout your golf swing, or if you’re not transferring your weight correctly, you’re leaving a lot of distance on the bone. And everyone wants to hit it further, right?

Golfweek‘s fitness guru Averee Dovsek is once again reporting from Central Park in the heart of New York City this time with a drill to increase your abductor strength.

“Abductor strength is great to help with weight shift, and using the ground during your golf swing,” Averee mentions in the video above.

Watch this episode of “Fitness with Averee” above and check here for previous episodes.

Golfweek‘s Get Better newsletter covers everything instruction and fitness-related. Sign up for Get Better here.

Your 2021 picks: Our top 10 golf fitness stories (No. 1 is all about mobility)

We’ve been combing through the numbers, reviewing which stories drew your attention.

As a remarkable year in golf comes to a close, we’ve been combing through the numbers, story section by story section, reviewing which stories drew your attention during a year unlike any other.

This got us thinking — why not share the findings with you, our loyal and wonderful readers, so we can reminisce together?

For the final 10 days of 2021, we’ll offer up a snapshot of the top 10 stories from each of Golfweek’s most popular sections, including the likes of travel, the PGA and LPGA tours, instruction and equipment.

Let’s start with fitness, which is headed up by our guru, Averee Dovsek. Wondering what kind of results good fitness and flexibility can produce? Take into consideration what Averee accomplished just a few months ago.

Without further ado, here are the top 10 fitness posts of the year, as clicked on by you, our readers:

Fitness with Averee: Medicine ball slams for increased rotational power

“The right side needs to be strong, so does the left, to increase rotational power.”

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Merry Christmas Eve everyone! One of our gifts to you this year is another fitness tip to better your golf game.

Golfweek‘s fitness expert Averee Dovsek is back, reporting from Central Park in the heart of New York City with a drill to improve your rotational power.

All you need this week is a medicine ball. Mimicking the golf backswing, take the medicine ball up above your head, then slam it into the ground on the way down, again mimicking your hand/core action from the golf swing.

“The right side needs to be strong, so does the left, to increase rotational power,” Averee mentions in the video above.

Watch this episode of “Fitness with Averee” above and check here for previous episodes.

Golfweek‘s Get Better newsletter covers everything instruction and fitness-related. Sign up for Get Better here.

Fitness with Averee: Butterfly stretch for better flexibility

Flexibility is the key to making a full backswing.

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Golfweek’s fitness guru Averee Dovsek is still living the good life in New York City’s Central Park, this time with a stretch to help with flexibility.

Flexibility helps many things in your golf swing, but most importantly, it helps you make a full backswing. This will help increase speed, and in turn, help produces more distance.

“Whatever you do, I really want you to breathe through it,” Averee says in the video above. “Really exhale, really feel that stretch.”

Watch this episode of “Fitness with Averee” above and check here for previous episodes.

Golfweek‘s Get Better newsletter covers everything instruction and fitness-related. Sign up for Get Better here.

4ORE Nutrition helps you play better, focused golf

“Love the on-course performance combination of the pure focus to start the round and the complement of the energy and focus to give me that mid-round boost. 4ORE is very smooth to drink and the flavors are great.” – Jordan Bloxham, avid golfer. …

“Love the on-course performance combination of the pure focus to start the round and the complement of the energy and focus to give me that mid-round boost. 4ORE is very smooth to drink and the flavors are great.” – Jordan Bloxham, avid golfer.

Carrying your bags and walking 18 holes takes a toll on your body and energy levels. Some days, I would make the turn after nine feeling fatigued and weak in my swing. My distances would start dropping, and my scores suffered. I discovered 4ORE Nutrition’s supplements that kept me feeling awake and ready to finish the back nine strong.

4ORE Nutrition is a golf supplement company made for golfers by golfers. The brand launched in January 2021 and has had great success in growing to the fairways and greens of golf courses nationwide.

The founders had spent two years researching and performing trials to create supplement powders that dissolve in water made from minerals and vitamins. They wanted to create products that are suitable for the course and don’t make the player jittery or come out of sorts while swinging. Although they have PGA and professionals using the products, they are developed for every skill level!

4ORE has created a system for a round of golf consisting of a 3-pack of individually packaged supplements that can be easily consumed on the course. The system comes with a Pure Focus, Energy & Focus and Recovery supplement. All products contain zero calories and high quality ingredients.

The idea is to take the Pure Focus before your round to help get in the zone to play. Pure Focus doesn’t contain caffeine and is stimulant-free. It promotes clarity, mental stamina, endurance, and cellular support while golfing. It comes in two flavors, Triple Berry and Green Apple.

The Energy & Focus is recommended to take around the middle of your round when you could use an energy boost to maintain the same energy level, focus and hydration. Energy & Focus is caffeinated and increases hydration, focus and calms nerves on the course. The individually portioned packets of Blue Raspberry and Triple Berry make it easy to stick in your bag and take on the go. One serving contains 100mg of caffeine but is designed for a smooth boost to not disrupt your golf swing. The Energy & Focus has been the best supplement for my game. The extra boost of energy heading into the back nine has kept my swing strong and powerful.

Recovery was created of an amino acid matrix designed to consume after the round to boost muscle recovery and hydration. Recovery comes in flavors of Rainbow Razz and Peach Mango. 4ORE Nutrition stands by the healthiest of ingredients to curate their unique flavors.

The company curated a product specifically for gym and range sessions to give you an added boost of energy. The Training supplement comes in Blue Raspberry and Rainbow Razz. One serving contains 150mg of caffeine, vitamins, minerals and amino acids to increase performance throughout your session. I use this product for my personal training sessions. Other pre-workouts left me with adrenal fatigue because of excess caffeine in the past. Rainbow Razz is my favorite flavor and has the perfect amount of caffeine. It reminds me of the taste of sour strips as a kid.

“Using 4ORE’S three part system, I kept my energy levels consistent throughout my round and instantly became hooked. All their flavors are addicting. They aren’t overly sweet.” – Davis Tuttle, Assistant Golf Professional.

“I enjoy the taste and the energy I get every time I drink it. This is the product I need for every round of golf.” – Luis Fernandez, 4ORE consumer.

4ORE Nutrition is committed to giving back through its 4 HOPE program, donating a portion of every order to children’s hospitals and various charities throughout the country.

TJ Telford, Chris Weston and Colby Kendell founded 4ORE Nutrition. “Our partnership has been perfect because we all bring special skills to the company such as start-up business, marketing, supplements and nutrition, sales and relationship management,” said Telford. “Above all else, we LOVE GOLF. We saw a need that was not being supplied in a HEALTHY way. From energy drinks, dehydration, and sugar drinks we saw a unique niche.”

To learn how to enhance your round and life, visit 4ORE.COM. Save 30% on your order with promo code GOLFWEEK at checkout.