Instruction
The 3 most important areas of your golf body
This story is part of our new “GolfWRX Guides,” a how-to series created by our Featured Writers and Contributors — passionate golfers and golf professionals in search of answers to golf’s most-asked questions.
What are the three most important areas of your body for golf? They are:
- The Hips/Glutes
- The Core/Pelvis
- The Scapula (shoulder blades)/Upper Back
Why are they important?
We focus on these three parts of the body because they are key to you golf swing — no surprise there! The reason they are key to your swing is that they are the three areas that have the biggest influence over what the club does. If the three key areas work properly then we have a better chance of making a repeatable and bio-mechanically efficient swing. You know, the kind of swing that repeats time after time and doesn’t require a lot of timing and manipulation from the hands. That swing is more likely to produce a consistent strike and better control over the golf ball.
Each key area requires a certain amount of both mobility and stability — mobility from the joints, stability from the muscles. This means that we can achieve the required range of motion (mobility), but with complete control and awareness of how the key area is moving (stability).
Before we look at each area individually, it is a good idea to get comfortable with the idea that during the golf swing, each movement of the body has an influence over another part of body. It’s a domino effect and is sometimes referred to as the kinematic sequence or kinetic chain of the golf swing. This principle is especially relevant to the three key areas as they have a very large influence on the rest of the body and ultimately the club head and your golf ball.
Let’s examine each area and talk about how we want them to function and what effect they have on our swing.
Key Area No. 1: The Hips/Glutes
Mobility
The key to hip mobility is internal rotation; this is where your femur (thigh bone) rotates inwardly in your pelvis. If you are a right-handed golfer, then you make this movement in the right hip in the back swing and then in the left hip in your follow-through (see image 2). The opposite is true for lefties, of course.
We want a nice full range of motion in this movement so we can make a full hip turn both on the way back and on the way through. This hip turn is important because the amount of rotation we get affects the amount of trunk/shoulder turn, which also has domino-like effects further up the chain.
Stability
Our hips are stabilized by our glute (butt) muscles. If these muscles work properly, then we can control our hips and get them turning — not only to full range of motion, but also in the right direction and prevent non-efficient movements like lateral hip sway and slide (see figure 3). Good quality hip rotation will control where the hips are positioned in the golf swing and therefore where the trunk and shoulders are positioned and so on up the chain.
Key Area No. 2: The Core/Pelvis
Mobility
The range of motion in the pelvis is mainly relative to pelvic tilt, both forward and back (see figure 5). We want good range in this movement because our pelvis has to go into a degree of forward and backward tilt during the swing. Any restrictions here can lead to a poor spine position in the swing and the associated compensations having to be made by the arms and hands (see figure 6).
Stability
Good core stability is crucial to not only efficient movements during the swing, but also to the health of our lower back and spine. Our core muscles are essentially the support system for our spine and we need to get them to a good level of stability, strength and awareness. Then we will have some solid protection for our lower back during the golf swing, which imparts considerable load and strain on our bodies. With great core stability, we can also control the pelvic tilt we talked about earlier and maintain a good spinal posture throughout your swing.
Key Area No. 3: Scapula (shoulder blades)/Upper Back
Mobility
There are two things to cover here — rotational mobility in the upper back and mobility of the shoulder.
It’s no secret that we need to be able to rotate the upper back in order to make a decent shoulder turn. Without a good shoulder turn (between 75 and 100 degrees, depending on who you speak to) then you will either have a very short backswing, or you will make an inefficient movement somewhere else in the body to gain the required rotation (see image no. 8 for a typical lower body collapse compensation).
The key range of motion at the shoulder is external rotation (see image 9), we need good range here (more than 10 degrees) in order to set the club on plane.
Stability
The scapula has a huge influence on the movement and function of the shoulder, which affects the elbow, the wrist and ultimately the club. We can have fantastic range of motion in the shoulder, but if we are lacking control of the scapula then it is really difficult to get the club set in the right position and yep, you guessed it – we have to make an inefficient compensation somewhere else to do so.
With any luck, you now have a solid understanding as to why it is so important to have a combination of good mobility and solid stability in each segment. It might also be worth checking out the video summary below.
Video Summary
For a more in-depth guide to the common issues in these key parts of the body and some simple corrective exercises and videos, go to my website and sign up for the free ebook “3 Key Areas of Your Golf Body.”
The LPGA Tour is kicking off its 2026 season this week at Lake Nona Golf and Country Club in Orlando, and the pros are dealing with something most Florida golfers rarely face: freezing temperatures.
“It’s colder here than in the UK at the minute, which is a first,” said England’s Charley Hull during Wednesday’s media day at the Hilton Grand Vacations Tournament of Champions.
Even Lydia Ko, who lives at Lake Nona, seemed surprised by the cold snap. “We’re pretty much getting to below zero in celsius here, which maybe in other parts of the country they would be thankful, but when you’re in Florida it is a little bit of a surprise,” she said.
If the world’s best players are adjusting their games for cold weather, recreational golfers should, too. Here’s how to play smart when the mercury drops.
Understand What Cold Does to Your Game
Before you change anything, you need to know what you’re fighting against. Cold air is denser than warm air, which means your ball won’t fly as far. Period.
Hull noticed this immediately during practice rounds at Lake Nona. She mentioned hitting a gap wedge into the 18th hole during a previous win but needing a 4-iron during Tuesday’s practice round. That’s a difference of four or five clubs for the same shot.
Action item: Expect to lose 5-10 yards on every club in your bag when temperatures dip below 50 degrees. Plan accordingly and don’t be stubborn about club selection.
Layer Up Without Restricting Your Swing
Hull admitted she wore three pairs of pants during practice. While that might be extreme for most of us, staying warm is critical to playing well in cold conditions.
Your muscles need warmth to function properly. When you’re cold, your body tightens up and your swing gets shorter and faster. Neither of those things help you hit good golf shots.
Action item: Wear multiple thin layers instead of one bulky jacket. Look for golf-specific cold weather gear that stretches with your swing. Keep hand warmers in your pockets between shots. And don’t forget a good hat because you lose significant body heat through your head.
Take More Club Than You Think You Need
This is where ego gets in the way of good scores. When it’s cold, the ball doesn’t compress as well off the clubface. Combined with denser air, you’re looking at serious distance loss.
The pros at Lake Nona are dealing with a course that measures 6,642 yards but plays much longer this week. If they’re adjusting, you should too.
Action item: Take at least one extra club on every approach shot. In temperatures below 40 degrees, consider taking two extra clubs. It’s better to fly the ball to the back of the green than to come up short in a bunker.
Adjust Your Expectations on the Greens
Cold weather affects putting in ways most golfers don’t consider. The ball is harder and doesn’t roll as smoothly. Your hands are cold, making it harder to feel the putter. And if there’s any moisture on the greens, they’ll be slower than normal.
Ko mentioned that she still sometimes reads the greens wrong at Lake Nona despite being a member for years. Cold weather makes that challenge even tougher.
Action item: Hit putts more firmly than usual. The ball needs extra speed to hold its line on cold greens. Take a few extra practice strokes to get a feel for the speed before you putt.
Embrace the Mental Challenge
Hull said something interesting about cold weather golf: “I like the mental toughness of it.”
That’s the right attitude. Everyone on the course is dealing with the same conditions. The player who stays patient and doesn’t get frustrated by the extra difficulty will come out ahead.
Action item: Lower your expectations by a few strokes. If you normally shoot 85, accept that 90 might be a good score in 40-degree weather. Focus on solid contact and smart decisions rather than perfect shots.
Warm Up Longer and Smarter
This might be the most important tip of all. Cold muscles are tight muscles, and tight muscles get injured easily.
World No. 1 Jeeno Thitikul revealed she’s been protecting a wrist injury that bothered her late last season. Cold weather makes those kinds of injuries more likely if you don’t prepare properly.
Action item: Spend at least 20 minutes warming up before your round. Start with stretching, then hit easy wedge shots before working up to your driver. Keep moving between shots on the course to maintain body heat and flexibility.
The pros at Lake Nona this week will adapt and compete at the highest level despite the cold. You can do the same at your local course by following these tips and keeping a positive attitude.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
Brooks Koepka is back on the PGA Tour, and whether you love him or hate him, the guy knows how to win when it matters. After his LIV Golf stint, the five-time major champion returns this week at the Farmers Insurance Open.
What makes Koepka fascinating? He doesn’t fit the mold. His swing isn’t textbook. He doesn’t obsess over mechanics. Yet he’s won three PGA Championships and two U.S. Opens, regularly making it look easier than guys with prettier swings.
So, what can average golfers learn from someone who treats the game so differently? Quite a bit.
Stop Overthinking Every Shot
Koepka describes his approach as “reactionary” rather than mechanical. While most tour pros grind over swing thoughts, Brooks sees the target and hits it. No mental checklist.
This might be the most valuable lesson for weekend golfers who’ve watched too many YouTube swing videos.
How to actually do this:
On the range, hit five balls where you stare at the target for three seconds prior to addressing the ball. Don’t think about grip or stance. Just burn that target into your brain. You’ll be shocked at how pure you hit it when your brain focuses on where the ball is going instead of how you’re swinging.
Next time you play, give yourself a rule: Once you pull the club, you’ve got 15 seconds to hit. Koepka is one of the fastest players on tour because he doesn’t give his brain time to sabotage him.
If you feel tension in your hands at address, you’re trying to control too much. Koepka’s grip pressure is famously light. Loosen up until the club almost feels like it might slip, then add just enough pressure to hold on. That’s your swing thought: soft hands, see the target.
This approach works better under pressure. When you’re standing over that shot with water left and OB right, the last thing you need is a mental checklist. See it, feel it, hit it.
Play to Your Strengths (Even If They’re Not Pretty)
Koepka uses a strong grip that wouldn’t pass muster in some teaching circles. But he’s built his game around what works for him, elite driving distance and recovery skills. He doesn’t try to be someone he’s not.
Here’s how to build your game like Brooks:
Look at your last five rounds and figure out where you’re actually gaining strokes. Bombing it off the tee, but can’t hit greens? Lean into it. Play courses where distance matters more than precision. On tight holes, grip down on your 3-wood instead of trying to thread a driver through a keyhole you’ll miss seven times out of ten.
Koepka knows he can scramble, so he’s not afraid to miss greens. If you’re deadly from 50 to 75 yards, start leaving yourself those distances on the par 5’s instead of going for them in two every time.
Know when to take your medicine. Koepka in the trees at the PGA? He’s punching out to 100 yards, not trying to bend a 6-iron around three oaks. You’re in the rough with a flyer lie and water short? Hit your 8-iron to the middle and move on. That’s not playing scared, that’s playing smart.
Save Your Best for When It Counts
Here’s a wild stat: Koepka’s putting average in majors is often more than a full stroke better per round than in regular events. He elevates when pressure is highest.
How does an amateur tap into that gear? It’s not about trying harder, it’s about caring differently.
Here’s what actually works:
Decide which rounds matter to you. Club championship? Member-guest? That annual trip with college buddies? Circle those dates and treat them differently. Koepka doesn’t care much about regular tour events, but majors? That’s when he locks in.
Two weeks before your big round, change your practice. Stop beating balls mindlessly. Play nine holes in which every shot has consequences. Miss the fairway? Hit from the rough on the next hole too. Three-putt? Twenty push-ups. Koepka’s practice intensity ramps up before majors because he’s rehearsing pressure, not just swings.
Develop a between-shot routine that resets your brain. Koepka is famous for his blank expression after bad shots. Try this: After any shot, take three deep breaths while walking, then find something specific to notice, a tree, a cloud, someone’s shirt. That’s your reset button. By the time you reach your ball, the last shot is gone.
The Bottom Line
Brooks Koepka’s return reminds us there’s no single path to success in golf. His “substance over style” approach proves that results matter more than looking good.
You don’t need a perfect swing; you need a reliable one that holds up under pressure. You don’t need to hit every shot in the book; you need the shots you can count on. And you don’t need to play great every time; you need to play great when it matters.
Welcome back, Brooks. Thanks for the reminder that golf is ultimately about getting the ball in the hole, not winning style points.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
Blades Brown made a big impression last week in the California desert, and not just because he’s only 18. He put up numbers that would catch any weekend golfer’s attention. Most of us won’t hit 317-yard drives or find 86% of our greens in regulation, but there’s a lot to learn from how Brown managed his game at The American Express.
Here are three practical lessons from his performance that you can use on your own course this weekend.
Step 1: Give Priority to Accuracy Over Distance Off The Tee
Brown’s driving stats are impressive. He averaged almost 318 yards off the tee, ranking 12th in the field. More importantly, he hit 76.79% of his fairways, tying for fourth place in the tournament.
Think about that ratio for a second. Brown could have swung harder, chased more distance and tried to overpower the course. Instead, he played smart golf and kept his ball in play.
Your Action Item: Next time you’re on the tee box, ask yourself a simple question before pulling the driver. Do you need maximum distance here, or do you need to be in the fairway? If there’s trouble lurking or the hole doesn’t demand every yard you can muster, take something off your swing. Grip down an inch. Make a three-quarter swing. Do whatever it takes to find the short grass. Brown’s approach illustrates that fairways lead to greens, and greens lead to birdies. He made 22 of them last week, along with an eagle.
The math is simple. When you’re hitting three out of every four fairways like Brown did, you’re giving yourself legitimate looks at the green with your approach shots. That’s when scoring happens.
Step 2: Commit To Hitting More Greens
This is where Brown really separated himself. He hit 62 of 72 greens in regulation, an 86.11% clip that tied for first in the entire field. Read that again. An 18-year-old kid tied for the lead in one of the most important ball-striking statistics in professional golf.
How did he do it? By keeping his ball in the fairway (see Step 1) and giving himself clean looks with mid-irons and wedges.
Your Action Item: Start tracking your greens in regulation. You don’t need a fancy app or a statistics degree. Just mark down whether you hit the green in the regulation number of strokes. Par 3s in one shot. Par 4s in two shots. Par 5s in three shots.
Once you know your baseline, set a goal to improve it by 10%. If you’re currently hitting five greens per round, aim for six. The beauty of this approach is that it forces you to think strategically about club selection and shot shape. Brown’s strokes gained approach number was positive (0.179), meaning he was better than the field average. You don’t need to be perfect. You just need to be on the dance floor more often.
When you hit more greens, you eliminate the need for heroic short game shots. Brown only had to scramble 10 times all week, and he got up and down 70% of the time. That’s solid, but the real story is that he rarely put himself in scrambling situations to begin with.
Step 3: Minimize Mistakes And Stay Patient
Here’s the stat that jumps off the page: Brown made only three bogeys all week. Three. In four rounds of professional golf against the best players in the world.
He also made just one double bogey. That kind of clean card doesn’t happen by accident. It happens when you play within yourself, avoid the big miss and trust that pars are never bad scores.
Your Action Item: Before your next round, decide that you’re going to play boring golf. No hero shots over water. No driver on tight holes just because you can. No aggressive pins when there’s a safe side of the green.
Brown’s performance shows us that consistency beats flash every single time. He didn’t lead the field in any single strokes gained category, but he was solid across the board. That’s how you post numbers and cash checks.
Give these three steps a try. Your scorecard will thank you.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “The Starter” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
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Steve
Nov 5, 2014 at 3:21 pm
Could you comment on what fault you might think results in a right handed golfer having pain in the right side (mid back below scapula – rib cage area)? Is it lack of hip mobility? Swing speed around 105 mph
Nick Randall
Nov 5, 2014 at 8:02 pm
Hi Steve,
Really difficult to say without an assessment sorry. If you can get a medical or fitness professional to check your hip, thoracic and shoulder mobility that is a good start.
Dr. Frankenstick
Nov 2, 2014 at 9:11 pm
Nick, can you please send me specific recovery exercises for a rotator cuff surgery? Extensive damage means serious rehab to be ready for next spring.
Nick Randall
Nov 5, 2014 at 8:06 pm
Hi Dr. Frankenstick,
I would be happy to continue this conversation via email. I would need more information from you to do due diligence to the exercise program. Feel free to contact me at nick@golffitapp.com
Jeff
Nov 1, 2014 at 6:08 pm
Hey Nick I’ve had 2 Piriformis surgerys I the last five years. Could this be why I have no hip rotation. What should I do to strengthen my hips.
Nick Randall
Nov 5, 2014 at 8:17 pm
Hi Jeff,
It’s a strong possibility but again, I’m hesitant to commit to giving specific advice without a thorough knowledge of history and assessment.
Fore some general advice on strengthening hips then check out this post from the Golf Fit Pro facebook page:
https://www.facebook.com/golffitapp/posts/532896883493675
rockflightxl1000
Oct 31, 2014 at 2:32 pm
Hey Nick, would immobility in the scapula be a huge cause for “lifting” up as your club approaches the top of your backswing?
Nick
Oct 31, 2014 at 7:38 pm
Hi rockflighttxl1000,
If it’s the body lifting up then it’s more likely lack of mobility in the hips and/or thoracic spine.
If it’s the arms lifting up then either lack scapula mobility or stability/control could well be the cause.
Difficult to say for sure without swing video AND a physical assessment
Alex
Oct 31, 2014 at 1:11 am
Can you demonstrate or somehow convey what happens if you have too much anterior pelvic tilt? I’m wondering if/when it would become an issue.
Nick
Oct 31, 2014 at 3:51 pm
Hi Alex,
Too much anterior pelvic tilt has a couple of different negative effects:
1) A lot of strain in the lower back. The lumbar spine is being put into a position where it’s not being supported by the muscles that are supposed to be holding it in place. Not good for long term spinal health.
2) It puts the pelvis into a position that makes it hard for the hips to rotate, causing compensation from the rest of the body to get the club into a decent position.
3) It also puts the spine in a position that makes it hard to rotate from the upper back, again you’ll see compensations from either legs or arms to manipulate either the torso or the club (or both).
Hope this helps!
Alex
Oct 31, 2014 at 5:04 pm
So one of the things that leads to better striking for myself is the feeling that the butt is pushed out, what seems like a lot. It does add tension in my lower back, but my thighs and pelvis seem to be more supported.
I just notice that some pros seem to have their pelvis more tucked under their upper bodies than others. But someone like Adam Scott seems to have a bit more of it..almost S posture. But, just because his shape looks that way, doesn’t mean it’s actually too far, right? Some people have more lower back curvature?
RogerinNZ
Nov 1, 2014 at 12:35 pm
Alex, Nick,
I have spent over 18 months using a Chiropractor to
straighten me up from this type of back.Had a Huge Arch.
Plus my neck was bent over, one thigh twisted.
What i have now is a lovely smooth flow in a swing!
Spine issues gone, less stress on the body.Happiness!
Ronald
Oct 30, 2014 at 11:47 pm
Stop overthinking the swing. This article is a absolutely rediculous
birly-shirly
Oct 31, 2014 at 9:25 am
Could not agree less with this comment. The subject of the article is physical capability. If you don’t have the physical capability to make a good swing, then you’re destined to introduce compensation moves. That’s where over-thinking starts.
Nick
Oct 31, 2014 at 3:52 pm
Thank you for replying in my behalf birly-shirly. I couldn’t have put it better myself!
Andrew
Nov 2, 2014 at 5:42 am
+1
Cankles
Oct 30, 2014 at 9:41 pm
Yeah…… but you know what they say about “feet of clay”?
If you don’t have good feet and ankles, none of the above matters. It’s amazing how flexible Adam’s ankles and feet are. That’s what facilitates this whole thing. If he was stiff in his ankles, he would not be able to swing like he does.
Nick
Oct 31, 2014 at 3:41 pm
Hi Cankles,
I agree, ankle mobility is important. It just didn’t quite make it into my top 3.
Thank you for the input though.
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TR1PTIK
Oct 30, 2014 at 4:16 pm
Well written with good information that can help the average golfer understand more about a) their body, and b) their swing. Any specific tips for working on those areas somewhere down the pipe?
Ronald
Oct 30, 2014 at 11:51 pm
The average golfer doesn’t need to know about the scapula. This is the biggest joke
HitEmTrue
Oct 31, 2014 at 10:29 am
Most average golfers make no real effort to improve. Not real sure that is his target audience…
Nick
Oct 31, 2014 at 3:43 pm
Spot on HitEmTrue, this article isn’t aimed at your average golfer – it’s far too technical! The information that would get delivered to the player is put much more simply, without the use of technical jargon.
Nick
Oct 31, 2014 at 3:45 pm
Hi TR1TIK,
Yes absolutely, I’ll write some articles on how to target each area with some simple exercises. Is there an area you are looking at in particular for yourself?