Gwen Jorgensen, a professional triathlete and Olympic gold medalist, is known for her dedication to peak performance. Balancing life as a working mom and athlete, Jorgensen has mastered the art of efficient training. In a recent Instagram post, she showcased her favorite strength exercises using a home gym system, captioned, “As a working mom fitting in all my training is hard. Thankfully last year I got a @majorfitness_global All-in-One Training System that allows me to do my entire strength routine from the comfort of my home.” From lat pulldowns to deadlifts, Jorgensen demonstrates how she maintains her competitive edge while juggling a busy lifestyle.
She Strength Trains
Jorgensen likes to strength train to keep herself in shape. In her Instagram video, she is seen using a landmine to do exercises. Jorgensen talked about strength training in the post’s caption. “Landmine rows - this helps develop back muscles for core strength and swimming power. Make sure to not have your elbows go too wide.”
She Does Lateral Pulldowns
Gwen Jorgensen/Instagram
In her Instagram video, Jorgensen is seen doing lateral pulldowns. She talked about what she loves about the exercise in the caption. “Lat Pulls - a staple to help with my swimming. I make sure to set my shoulders in ‘their back pocket’ before pulling down.” According to Piedmont, pulldowns have a lot of health benefits. “The lat pulldown is a fantastic exercise for strengthening the latissimus dorsi muscle, the broadest muscle in your back. This muscle promotes good posture and spinal stability.”
She Does Deadlifts
Gwen Jorgensen/Instagram
Another strength training exercise that Jorgensen likes to do is deadlifts. She is seen doing them in her Instagram video, and talked about the benefits of them in the caption. “Deadlift - I do some sort of deadlift in every strength workout. It develops glute strength for running and biking.” NASM states that deadlifts have other benefits. “A Romanian deadlift is a hip-hinge pattern that works the hamstrings and glutes. It is a form of deadlift with noticeably less bend in the knee, leading to greater hamstring engagement than traditional deadlifts.”
She Does Pullups
Gwen Jorgensen/Instagram
Jorgensen is also seen doing pull-ups in her Instagram post. She wrote in the caption, “Pull ups - another favorite exercise for gaining strength in the pool. Try to engage your scapula (put those shoulders in the back pocket again!) and try not to use momentum to get you up. Start with a band around your foot and the bar for assisted pull ups (probably what I should be doing!)”
She Swims
Jorgensen likes to swim to keep herself in shape. She shared this video on Instagram of herself doing laps. In the caption, she shared her secrets for improving swimming technique. “Swimming can feel awkward after taking some time off, but it’s a great time to get back to the basics. Have someone video you from the side and top (and underwater if you have a fancy camera). Look for these mistakes from above: 1) Your arms crossing over the centerline is inefficient. 2) Too wide or too narrow of an entry can minimize the efficiency of an early vertical forearm (think high elbow- I often think of a myself as a puppet and someone is pulling my elbow up with a puppet string to help with an early vertical forearm) 3) Rotation should be equal on both sides and enough to power your stroke without strain on the shoulder. Once you can see your mistakes, incorporate drills into your warm up to correct any imbalances. The offseason is a great time to make corrections. You will often get slower before faster as your body gains strength in the new and improved form.”
Sonia Isaza/Instagram
Sonia Isaza/Instagram
Timea Trajtelova/Instagram
Timea Trajtelova/Instagram
Timea Trajtelova/Instagram
Timea Trajtelova/Instagram
Shutterstock
Shutterstock