Season Prep

GETTING INTO GOLF FITNESS

You’ve got to start somewhere. This is where

By Ron Kaspriske

with golf season on the horizon, it’s not a bad idea to start prepping your body for better performance, says Kevin Duffy, one of Golf Digest’s 50 Best Golf-Fitness Trainers in America. “Not only will it make it easier to get your body used to making golf swings again, you’ll greatly reduce your chance of getting hurt,” says Duffy, who helps golfers at his gym, Rotational Power Strength in Acton, Mass. Here Duffy offers five exercises to get you started on your quest for a healthier body and better golf performance. Do this workout three to five times a week for three to four weeks before you get out on the course again, he says. “We’re talking basic stuff that wakes your body up, but I think you’ll feel the difference—especially if you tend to get off to a slow, achy start each golf season,” Duffy says. “For equipment, all you’ll need is a golf club and an elastic resistance band. You can do this workout without leaving your living room.

1

split-stance, banded row

three sets, 12 reps, each arm

To improve your golf posture and stability when you swing, get in a staggered stance and pull a resistance band to the side of your torso with the same-side hand as the trail leg (above). Keep your torso upright and still as you pull, and focus on the retraction of the pull-side shoulder blade.

2

reverse lunge and twist three sets, 12 reps, each side

To maintain good balance as you make a powerful golf swing, grab a club at both ends and hold it in front of your chest. Then step back into a lunge while rotating your upper body toward the forward leg (above, right). Try to hover the knee of your trail leg just above the ground for a moment before standing back up.

3

single-leg assisted deadlift

three sets, six reps, each leg

To train for the proper weight shift during the backswing and through-swing, grab a club for balance, and then bend forward from the hip joints with your torso while extending one leg behind you (left). As you bend, keep your hips from rotating and don’t lock the posted leg’s knee.

4

cross-body, banded row

four sets, eight reps, each arm

To help keep you from hitting fat and thin shots because of a loss of posture, stand with one foot pulled back and a resistance band anchored to the opposite foot. Pull the band up and across your body as you rotate your torso slightly in the same direction (above). Keep your hips from turning as you pull up, and hold the extended band position for a beat.

5

single-leg squat to box

three sets, eight reps, each leg

To increase your ability to use the ground for leverage for powerful drives, balance on one foot and sink back and down toward a box, couch, chair, bed, etc. (below). Initiate the movement with the hips, not the knees. If this exercise is too difficult initially, perform the move on two feet instead of one.

AGE 25

LIVES

Las Vegas

STORY

Winner of fi ve PGA Tour events, including the 2020 PGA Championship and 2021 Open Championship.

FREE ADVICE

Although there are di erent levels of amateur players, I see too many playing smaller clubheads or lessforgiving clubs than they should. Most amateurs would benefi t from more loft, weaker shafts and new grips. Many times new grips can greatly improve how the club feels in your hands.

—WITH E. MICHAEL JOHNSON

club yards* driver 290

3-wood 260

5-wood 238

4-iron 222

5-iron 208

6-iron 194

7-iron 182

8-iron 168

9-iron 155

pw 140

50 ˚ wedge 125

55 ˚ wedge 112

60 ˚ wedge 95

WHAT'S IN MY BAG : COLLIN MORIKAWA COLLIN MORIKAWA

DRIVER

SPECS TaylorMade Stealth Plus, 8.5°, Mitsubishi Diamana D+ Limited 60 TX shaft, 45.125 inches, D-3 swingweight.

The red face caught my attention, but it only took 10 shots to feel comfortable with it. I hit a little cut, so I like a driver that I can aim down the left side of the fairway, and it’s not going to go farther left. This driver does that.

FAIRWAY WOODS

SPECS TaylorMade Stealth Plus, 14°; TaylorMade Stealth Plus, 19°; Mitsubishi Diamana D+ Limited 80 TX for both.

READY FOR LAUNCH

I mark my TaylorMade TP5 with a line, but I don’t use it for putting alignment. A good ball is about spin, control and hitting the proper flight window, especially with the irons. with the irons.

Big hitters want 3-woods that don’t go as far as possible, but I want as hot of a 3-wood as I can get. The 5-wood is the opposite. I don’t want a 5-wood shot that goes farther than I’m expecting.

IRONS

SPECS TaylorMade P•770 (4-iron), TaylorMade P•7MC (5-6), TaylorMade P•730 (7-PW); True Temper Dynamic Gold X100 shafts; Golf Pride ZGrip Cord grips.

For the face, the smaller the better. Other irons have more forgiveness, but I’m not able to work them as much. The blades make me focus and match what I see and want to do with iron shots.

WEDGES

SPECS TaylorMade MG3 (50, 55 degrees), TaylorMade Milled Grind 2 (60 degrees); True Temper Dynamic Gold S400 shafts.

I use a Milled Grind 2 lob wedge but go with the Hi-Toe on courses with long rough or tough bunkers. The tall face and long grooves give me the sense that I can elevate the shot better.

PENCIL HOLDER

This pouch is from the 2018 World Amateur. I had about 100 pencils from courses in there, but I’ve gotten it down to 15. I have great memories from representing the United States.

PUTTER

SPECS TaylorMade TP Juno, 34.75 inches, 2 degrees loft, Lamkin EBL grip.

I used a mallet for a while but felt like I was always adjusting my body and hands. Blades tend to sit really nice at address. I’m more comfortable aligning it, and having the longer neck makes it behave like a face-balanced putter. It has a mallet-like feel but with a blade look. I mark my

LEAVE A MARK

This ball marker is from the Fugawi event at Chevy Chase Country Club in California. I never played in it, but I use this marker. It’s the perfect size. I can see it from anywhere on the green.