OUT OF BOUNDS
By Tom Mackin
If it works for Tour players, it just might work for you, too!
I
don’t like the Mackenzies. No offense to Dr. Alister, of course. I’m not fond of elephants, either. And I really don’t enjoy scorpions
or black mambas. But they have all helped my golf game. Seriously. Those are not the names of people,
animals or venomous reptiles. Instead, they are each names of exercises concocted by Steve Heller at FORE-MAX, a golf-specific fitness class held weekday mornings at the Westin Kierland Resort & Spa. I’ve been a regular there since moving to Scottsdale in 2013. And being a regular is a lot better than being a one-time visitor, trust me. When I was in town briefly for a
visit back in the mid-2000s, I accepted an offer to experience the 90-minute class. After too many lunges, a foreign exercise for my legs at the time, walking down the aisle of my cross-country flight later that day was more excruciating than missing a 3-footer on the last hole for all the money. But etched on the window of the Agave Spa fitness room were the names of successful former and current pro golfers who had participated in the class. If it was good enough for them, it was good enough for me. And I was just trying to break 80 once in a while, not keep my Tour card. Plus, who doesn’t want to add more distance? That’s why I walked back into the world of FORE-MAX five years go, when I moved to Scottsdale. The legs are more lunge-worthy
now, and as promised, the class has had a positive impact on my golf game. It’s a no-brainer really; the better physical shape you are in, the better you will play. And let’s be honest— few of us are in great shape. Improving the muscles you use specifically for golf — core, hips, shoulders — will enhance your range of motion, which usually translates to adding more distance. I’m a club longer throughout
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the whole bag thanks to FORE-MAX. That’s where the Mackenzies — a
stand-up exercise where you swing each leg over an exercise ball to increase hip mobility — help a lot. So do the elephants, where you lay down with your hips raised off the ground as you extend a single leg upward in sets to work the core. Scorpions, which help strengthen your lower back, are performed laying face down with your arms outstretched, then swinging your right leg towards your left elbow and vice versa. The black mamba? You’ll have to stop by to see that one for yourself.
The mat next to you may occasionally contain a
PGA Tour pro, a former NBA guard or a resort guest. But the regular crew is largely mid- to high-handicappers.
Every class is broken down into
the same sections: 30 minutes of stretching, 30 minutes of core work, and then 30 minutes of strength exercises, plus interval sprints on a high-speed treadmill. That’s really the only high- tech equipment used during the class. Stretching bands, exercise balls and your own body weight all provide as much resistance as you want. In fact, the headline of an article
from 2010 called Heller’s FORE-MAX the “Toughest Workout in America.” It can seem like that, especially if you are starting from scratch and your body is not used to being pulled and pushed in unfamiliar directions. But for the regulars, it’s less about the
toughness and more about working specific muscle groups while proceeding at your own pace, with persistent prodding from Heller, of course. And if you think you are already in great shape, don’t boast about that to him. He will find your weak spots. The mat next to you may
occasionally contain a PGA Tour pro, a former NBA guard or a resort guest. But the regular crew is largely mid- to high-handicappers. Some have become regular golf partners while others trade recipes and restaurant recommendations for healthy eating. They include an oil broker, chiropractor, kennel owner, high school athletes, junior golfers, and retirees; males and females from age 10 to 85. All of us moan with displeasure when Heller assigns certain exercises and demands 100 reps. Of course, none of us has the natural athletic flexibility of Dustin Johnson, and Rory McIlroy surely squats more weight in one workout than any of us will ever squat in our lives. But go to the class consistently — just like spending frequent and efficient time on the practice range — and you will play better. I can’t explain all of the physiological
intricacies of why improving your range of motion, strengthening your core, or waking up long-dormant, fast-twitch muscles will help your swing. That’s Heller’s job. But I can tell that regular FORE-MAX attendance certainly did that for mine. Your body will eventually thank you, too. Of course, the best part of the class just might be using the Jacuzzi and steam room in the spa afterwards. But having survived countless
black mambas and scorpions, I think I’ve earned that. n
Tom Mackin is the managing editor of Troon Golf & Travel and writes for other national golf publications. He lives in Scottsdale.
www.azgolf.org
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