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Opinion & Analysis

Most golf fitness misses the mark completely

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Most of what is touted as “golf fitness” just doesn’t do the basics right. It doesn’t pay due diligence to the fundamentals, and often goes straight for the low-hanging fruit of rotational speed and power. Maybe even worse is that much of it tries to make golfers believe that an exercise such as an explosive wood chop or a gadget like a weighted club can instantly add 30 yards to their game. I’m sorry, but it doesn’t work that way. 

JUST LIKE A CLASSIC GET-RICH-QUICK SCHEME, IF it SOUNDS TOO GOOD TO BE TRUE IT PROBABLY IS.

Athletic ability for golf isn’t that different than athletic ability in other sports. You wouldn’t expect an aspiring soccer player to go straight to clean and jerks, heavy sled pulls and plyometrics. He needs to first gain the ability to run efficiently, sidestep and achieve good body position. Otherwise, he will never be able to apply the gains made from training to his on-field game.

It’s the same with golf.

If a golfer has poor posture and poor concepts of dynamic rotation, then the application of speed and power is going to be ineffective. This also applies if golfers are fundamentally unstable or have mobility issues in their major joints. Add to this the increased risk of injury from loading up with weighted rotation exercises and we have a situation where training isn’t only ineffective, but might even make golfers worse and lead to an injury that forces them to take time away for the game.

There are all too many horror stories where a severe injury from improper training derails a golfer’s career or causes them to lose passion for the game. This article hopes to limit those occurrences, as well as raise awareness of how golfers can improve their games and overall well-being through fitness.

What To Do Now

Get a Golf Lesson: Any golf coach worth their salt will be able to evaluate your setup posture and assess your concept of dynamic and efficient rotation specific to the golf swing. While an instructor may not know what movements need to be performed to fix certain flaws, many are familiar with top trainers in their area who specialize in just that. Ask them for their recommendation.

Get Screened: Follow up the lesson with a good, golf-specific physical screening that will identify your abilities in regards to stability, mobility and basic movement quality. I personally use a modified version of the Ramsay McMaster screening method, and add a few of my own tests. TPI certified trainers can also perform these screenings.

Get a Program: Now that you know where you are, it’s time to start moving up the chain. A quality training program will offer exercises that will challenge your level of stability, mobility and movement quality relevant to you and your golf. This program should also give you a strength stimulus by encouraging a gradual increase in load (pounds or kilos) and/or volume (sets and reps).

What To Do Next

Do these things frequently. 

Change Up Your Program: Sticking to the same exercises for months on end will limit your ability to progress upward. A good trainer will anticipate positive and negative changes to your body, and tailor your routine to create continued progress in troublesome areas.

Get Golf Lessons: It’s really important to keep applying your increased physical capabilities to your game. Only a quality golf coach can reliably make this happen for you.

Eat Well: Quality nutrition is key to building muscle mass, getting stronger and staying healthy. Hydration is part of this, and golfers should aim to consume at least 1 pint of water for every 50 pounds of bodyweight per day.

Be Patient: Making lasting and tangible change takes time and consistent application.

Do these things occasionally. 

Get Re-Screened: Monitor your progress by getting tested again. Once every three months is ideal.

Get Soft Tissue Massage: Yes, they’ll help you relax, but soft tissue massages also help with recovery from training.

What NOT To Do

Don’t be tempted by a “golf power” program that promises to add 30 yards in 30 days and blindly follows a non-progressive, non-specific set of exercises. Most of these programs completely ignore the principles of athletic development. You will likely end up disappointed, disillusioned and potentially injured.

Further, it’s important to stay the course if you do take the right steps. I’ve seen too many golfers bail on a program after three weeks because they haven’t broken par or some other scoring barrier.

The Takeaway

Athletic development in golf should adhere to the same principles as lasting improvement in any field. Accurate evaluation, quality advice and a patient, consistent application of hard work are what is required.

If you would like more info on golf-specific training, you can check out my website www.golffitpro.net or send me an email (nick@golffitpro.net).

Nick Randall is a Strength and Conditioning Coach, Presenter and Rehab Expert contracted by PGA Tour Players, Division 1 colleges and national teams to deliver golf fitness services. Via his Golf Fit Pro website, app, articles and online training services, Nick offers the opportunity to the golfing world to access his unique knowledge and service offerings. www.golffitpro.net

18 Comments

18 Comments

  1. marcel

    Sep 24, 2015 at 2:10 am

    very nice article. no shortcuts in golf game or any other sport. practice and gym 😉 great article

  2. snooz

    Sep 23, 2015 at 5:49 pm

    any legitimate strength training program will incorporatebalance and flexibility exercises. this in and of itself will improve one’s ability to hit a golf ball.that said if you really want to improve your golf game the strength training regimen is only half the answer and should B augmented by lessons with a qualified pro.increased strength, rotational speed, and flexibility will help you absorb and implementwhat you learn from A professional instructor.

  3. Steve

    Sep 17, 2015 at 5:57 pm

    Yoga really is the best thing for golf. I will do a 10-15 minute yoga session in the family room before I head to the course. It’s amazing the difference it makes. You will be looser and faster the second you hit the range.

    • jakeanderson

      Sep 18, 2015 at 5:36 am

      no. the best thing is strength work-out.

      • JP K

        Sep 21, 2015 at 1:10 am

        no, the best thing is yoda or pilates (strengthen, lengthen). Without the flexibility, strength is wasted.

    • marcel

      Sep 24, 2015 at 2:12 am

      man you are the only guy i know to warm up before game 😉

      • ph00ny

        Dec 4, 2015 at 10:50 pm

        I used to warm up too.

        At least 45min session at the range and another 30min session chipping and 15min putting

        Now days, first few holes are the warm up. My left shoulder thanks me for it

  4. oti

    Sep 17, 2015 at 4:06 am

    Hunh?

  5. other paul

    Sep 16, 2015 at 1:43 pm

    I tried Jaacob’s long drive stuff from this site. I added 7-10MPH of club head speed. Haven’t done the exercises in a year but still have the speed. I also tried rotating as fast as I can and barely sliding at all (Kelvins stuff) and results were instant. Hit the ball 30 yards longer immediately. Swinging close to 120MPH now. Friends hitting 3 and 4 irons off the tee are blown away when I hit my 9i right past them, sucks in wet conditions though, ez to plug the ball when it comes down so far ????

  6. Nick Buchan

    Sep 16, 2015 at 11:37 am

    Love this article Nick! Especially the second paragraph…will have to steal that! 😉 And the emphasis on the need for progressive overload in all areas of fitness. I think a lot of golfers forget this in search of the magic bullet program to give them 50 yards in 5 minutes.

  7. blake

    Sep 16, 2015 at 9:08 am

    just put down the soft drinks, eat a balanced diet, get some sleep, put down the smart phone, and start doing something to improve your physical health everyday. do that and you’ll be a better golfer and person.

  8. Todd Marsh Fitness

    Sep 16, 2015 at 8:07 am

    Great post Nick! I couldn’t agree more. Media loves to talk about golf-specific exercises, and those are great for people that are already in decent shape or have very low handicaps. True be told, most people need to work on corrections before they even start to strength train. They can worry about rotational exercises once they can do the basics. I wrote a post a couple weeks ago that golf specific exercises are for those in shape, most people just need to work out first http://toddmarshfitness.com/strength-training-for-golf/
    Keep up the good work and I enjoyed your post.

    • the next dude

      Sep 18, 2015 at 4:43 am

      I hit 300ydr driver but i never do those golf exercise, I hit the gym everyday if I can do it and work out to increase my stamina and strength. Just take good care of your body and anybody can hit a good ball, but the most importance thing in golf is not how far you can hit but how accurate you are.

  9. Nick

    Sep 16, 2015 at 7:53 am

    Nick,

    What is your thought on the P90X series of workouts? I know they are not golf specific, but I just completed P90X3 and saw improvements in my game. My flexibility increased and I picked up some modest gains in distance, but the golf swing seemed to be easier to perform after completing the program. I’m just curious on your thoughts. I used to always go to the gym, but I find the P90X series of workouts personally more enjoyable and they change up the workouts. That has always been my problem, I reach the plateau and can’t move past that point.

    • Josh

      Sep 16, 2015 at 1:04 pm

      I personally find the P90X series to be great for golf. You do get stronger and more flexible when you throw in the yoga as well. The variety of the workouts is great, and your body is always guessing. I’ve noticed a slight increase in distance from the program. When I’m done with P90X, I will go back and do P90X 3 because of some coaching duties that I have, I will only have time for the 30 minute workouts.

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Opinion & Analysis

The 2 primary challenges golf equipment companies face

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As the editor-in-chief of this website and an observer of the GolfWRX forums and other online golf equipment discourse for over a decade, I’m pretty well attuned to the grunts and grumbles of a significant portion of the golf equipment purchasing spectrum. And before you accuse me of lording above all in some digital ivory tower, I’d like to offer that I worked at golf courses (public and private) for years prior to picking up my pen, so I’m well-versed in the non-degenerate golf equipment consumers out there. I touched (green)grass (retail)!

Complaints about the ills of and related to the OEMs usually follow some version of: Product cycles are too short for real innovation, tour equipment isn’t the same as retail (which is largely not true, by the way), too much is invested in marketing and not enough in R&D, top staffer X hasn’t even put the new driver in play, so it’s obviously not superior to the previous generation, prices are too high, and on and on.

Without digging into the merits of any of these claims, which I believe are mostly red herrings, I’d like to bring into view of our rangefinder what I believe to be the two primary difficulties golf equipment companies face.

One: As Terry Koehler, back when he was the CEO of Ben Hogan, told me at the time of the Ft Worth irons launch, if you can’t regularly hit the golf ball in a coin-sized area in the middle of the face, there’s not a ton that iron technology can do for you. Now, this is less true now with respect to irons than when he said it, and is less and less true by degrees as the clubs get larger (utilities, fairways, hybrids, drivers), but there remains a great deal of golf equipment truth in that statement. Think about it — which is to say, in TL;DR fashion, get lessons from a qualified instructor who will teach you about the fundamentals of repeatable impact and how the golf swing works, not just offer band-aid fixes. If you can’t repeatably deliver the golf club to the golf ball in something resembling the manner it was designed for, how can you expect to be getting the most out of the club — put another way, the maximum value from your investment?

Similarly, game improvement equipment can only improve your game if you game it. In other words, get fit for the clubs you ought to be playing rather than filling the bag with the ones you wish you could hit or used to be able to hit. Of course, don’t do this if you don’t care about performance and just want to hit a forged blade while playing off an 18 handicap. That’s absolutely fine. There were plenty of members in clubs back in the day playing Hogan Apex or Mizuno MP-32 irons who had no business doing so from a ballstriking standpoint, but they enjoyed their look, feel, and complementary qualities to their Gatsby hats and cashmere sweaters. Do what brings you a measure of joy in this maddening game.

Now, the second issue. This is not a plea for non-conforming equipment; rather, it is a statement of fact. USGA/R&A limits on every facet of golf equipment are detrimental to golf equipment manufacturers. Sure, you know this, but do you think about it as it applies to almost every element of equipment? A 500cc driver would be inherently more forgiving than a 460cc, as one with a COR measurement in excess of 0.83. 50-inch shafts. Box grooves. And on and on.

Would fewer regulations be objectively bad for the game? Would this erode its soul? Fortunately, that’s beside the point of this exercise, which is merely to point out the facts. The fact, in this case, is that equipment restrictions and regulations are the slaughterbench of an abundance of innovation in the golf equipment space. Is this for the best? Well, now I’ve asked the question twice and might as well give a partial response, I guess my answer to that would be, “It depends on what type of golf you’re playing and who you’re playing it with.”

For my part, I don’t mind embarrassing myself with vintage blades and persimmons chasing after the quasi-spiritual elevation of a well-struck shot, but that’s just me. Plenty of folks don’t give a damn if their grooves are conforming. Plenty of folks think the folks in Liberty Corner ought to add a prison to the museum for such offences. And those are just a few of the considerations for the amateur game — which doesn’t get inside the gallery ropes of the pro game…

Different strokes in the game of golf, in my humble opinion.

Anyway, I believe equipment company engineers are genuinely trying to build better equipment year over year. The marketing departments are trying to find ways to make this equipment appeal to the broadest segment of the golf market possible. All of this against (1) the backdrop of — at least for now — firm product cycles. And golfers who, with their ~15 average handicap (men), for the most part, are not striping the golf ball like Tiger in his prime and seem to have less and less time year over year to practice and improve. (2) Regulations that massively restrict what they’re able to do…

That’s the landscape as I see it and the real headwinds for golf equipment companies. No doubt, there’s more I haven’t considered, but I think the previous is a better — and better faith — point of departure when formulating any serious commentary on the golf equipment world than some of the more cynical and conspiratorial takes I hear.

Agree? Disagree? Think I’m worthy of an Adam Hadwin-esque security guard tackle? Let me know in the comments.

@golfoncbs The infamous Adam Hadwin tackle ? #golf #fyp #canada #pgatour #adamhadwin ? Ghibli-style nostalgic waltz – MaSssuguMusic

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Podcasts

Fore Love of Golf: Introducing a new club concept

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Episode #16 brings us Cliff McKinney. Cliff is the founder of Old Charlie Golf Club, a new club, and concept, to be built in the Florida panhandle. The model is quite interesting and aims to make great, private golf more affordable. We hope you enjoy the show!

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Opinion & Analysis

On Scottie Scheffler wondering ‘What’s the point of winning?’

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Last week, I came across a reel from BBC Sport on Instagram featuring Scottie Scheffler speaking to the media ahead of The Open at Royal Portrush. In it, he shared that he often wonders what the point is of wanting to win tournaments so badly — especially when he knows, deep down, that it doesn’t lead to a truly fulfilling life.

 

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“Is it great to be able to win tournaments and to accomplish the things I have in the game of golf? Yeah, it brings tears to my eyes just to think about it because I’ve literally worked my entire life to be good at this sport,” Scheffler said. “To have that kind of sense of accomplishment, I think, is a pretty cool feeling. To get to live out your dreams is very special, but at the end of the day, I’m not out here to inspire the next generation of golfers. I’m not out here to inspire someone to be the best player in the world, because what’s the point?”

Ironically — or perhaps perfectly — he went on to win the claret jug.

That question — what’s the point of winning? — cuts straight to the heart of the human journey.

As someone who’s spent over two decades in the trenches of professional golf, and in deep study of the mental, emotional, and spiritual dimensions of the game, I see Scottie’s inner conflict as a sign of soul evolution in motion.

I came to golf late. I wasn’t a junior standout or college All-American. At 27, I left a steady corporate job to see if I could be on the PGA Tour starting as a 14-handicap, average-length hitter. Over the years, my journey has been defined less by trophies and more by the relentless effort to navigate the deeply inequitable and gated system of professional golf — an effort that ultimately turned inward and helped me evolve as both a golfer and a person.

One perspective that helped me make sense of this inner dissonance around competition and our culture’s tendency to overvalue winning is the idea of soul evolution.

The University of Virginia’s Division of Perceptual Studies has done extensive research on reincarnation, and Netflix’s Surviving Death (Episode 6) explores the topic, too. Whether you take it literally or metaphorically, the idea that we’re on a long arc of growth — from beginner to sage elder — offers a profound perspective.

If you accept the premise literally, then terms like “young soul” and “old soul” start to hold meaning. However, even if we set the word “soul” aside, it’s easy to see that different levels of life experience produce different worldviews.

Newer souls — or people in earlier stages of their development — may be curious and kind but still lack discernment or depth. There is a naivety, and they don’t yet question as deeply, tending to see things in black and white, partly because certainty feels safer than confronting the unknown.

As we gain more experience, we begin to experiment. We test limits. We chase extreme external goals — sometimes at the expense of health, relationships, or inner peace — still operating from hunger, ambition, and the fragility of the ego.

It’s a necessary stage, but often a turbulent and unfulfilling one.

David Duval fell off the map after reaching World No. 1. Bubba Watson had his own “Is this it?” moment with his caddie, Ted Scott, after winning the Masters.

In Aaron Rodgers: Enigma, reflecting on his 2011 Super Bowl win, Rodgers said:

“Now I’ve accomplished the only thing that I really, really wanted to do in my life. Now what? I was like, ‘Did I aim at the wrong thing? Did I spend too much time thinking about stuff that ultimately doesn’t give you true happiness?’”

Jim Carrey once said, “I think everybody should get rich and famous and do everything they ever dreamed of so they can see that it’s not the answer.”

Eventually, though, something shifts.

We begin to see in shades of gray. Winning, dominating, accumulating—these pursuits lose their shine. The rewards feel more fleeting. Living in a constant state of fight-or-flight makes us feel alive, yes, but not happy and joyful.

Compassion begins to replace ambition. Love, presence, and gratitude become more fulfilling than status, profits, or trophies. We crave balance over burnout. Collaboration over competition. Meaning over metrics.

Interestingly, if we zoom out, we can apply this same model to nations and cultures. Countries, like people, have a collective “soul stage” made up of the individuals within them.

Take the United States, for example. I’d place it as a mid-level soul: highly competitive and deeply driven, but still learning emotional maturity. Still uncomfortable with nuance. Still believing that more is always better. Despite its global wins, the U.S. currently ranks just 23rd in happiness (as of 2025). You might liken it to a gifted teenager—bold, eager, and ambitious, but angsty and still figuring out how to live well and in balance. As much as a parent wants to protect their child, sometimes the child has to make their own mistakes to truly grow.

So when Scottie Scheffler wonders what the point of winning is, I don’t see someone losing strength.

I see someone evolving.

He’s beginning to look beyond the leaderboard. Beyond metrics of success that carry a lower vibration. And yet, in a poetic twist, Scheffler did go on to win The Open. But that only reinforces the point: even at the pinnacle, the question remains. And if more of us in the golf and sports world — and in U.S. culture at large — started asking similar questions, we might discover that the more meaningful trophy isn’t about accumulating or beating others at all costs.

It’s about awakening and evolving to something more than winning could ever promise.

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