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Performance Training: 4 exercises to fix your mobility “software” problem

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When it comes to performance training, movement really is our foundation. If we have acceptable ranges of motion at our joints, our strength and conditioning exercises will become more effective. We’ll be able to produce more force and improve injury resilience. In turn, they’ll help reinforce appropriate mobility, too.

Mobility is a confusing topic for many amateur golfers, however, as many spend a lot of time doing static stretches without any improvement. Why? Many of us think we have a hardware problem when we’re really suffering from a software problem. This is a concept both Grey Cook and Charlie Weingroff have talked about at length, but to give you a brief rundown.

  • Hardware: This is a dysfunction that is truly a mobility issue.  It may be stemming from degenerative joints, hereditary issues, tight/stiff muscles, fascial restrictions, etc. In short, think bone, joint, muscle or tissue in general.
  • Software: The limitation stems from stability and/or motor control issue. Soft limitations aren’t there due to a structural limitation; they’re present because you don’t have the strength, neuromuscular control, or stability to do the task. Think stability, motor control or weakness.

This is where a good assessment and a good team is vital. If you have a true hardware limitation, you will be better off seeing a good physical therapist or someone that can do manual therapy. That said, I am willing to wager that the vast majority of your tight hamstrings, lower backs, shoulders, etc, are actually software issues.

With that in mind, as a strength coach, I am always looking for ways to help my clients quickly overcome software issues so we can improve movement and do a better job improving performance measures like strength and power as a result. We can use various drills and techniques to help improve a pattern or integrate newfound physical capabilities into that pattern.

One of the most effective ways I have found to do this is using Kinaesthetic feedback. It’s a bit of a double whammy effect, too, as many of these drills create instant improvements to a pattern while still allowing movements to be loaded. This reinforces the pattern while giving us a strength training effect at the same time! That’s the sort of time efficiency that pays off hugely in a high skill game like golf, where my job is to give a player the physical tools they need as quickly and effectively as possible so they can get out of the gym and back to practicing the sport.

Exercise 1: Quadruped Hip Extension with Lumbar Feedback

As Dan John says, everyone who sits all day needs three things: hip flexor stretches, thoracic-spine mobility, and rotary stability. Bird-dog and quadruped hip extension drills are our typical interventions for rotary stability with the quadruped hip extension on elbows being the most basic progression we use at Stronger Golf.

Unfortunately, it is also one of the most commonly butchered exercises I see. Fortunately, simply placing a foam roller, water bottle or yoga block on the lumbar spine can solve can solve that.

  1. Position a yoga block (or similar) on your lumbar spine and get back flat to it
  2. In the video below, we have also placed a tennis/lacrosse ball behind the knee, which you must keep in place throughout. This keeps the knee bent, thereby limiting the hamstrings involvement in the exercise.

Many people do this exercise poorly because they view it as a range of motion exercise — extending at the lower back in order to get the moving leg higher. The purpose of the exercise is not to increase the range of motion, but to demonstrate a stable low back position in the presence of hip extension. You should aim to stay as stable as possible at the low back. Keep your back in contact with that yoga block/roller throughout the movement and don’t extend the hip beyond your capacity to do so.

Exercise 2: RNT (Reactive Neuro-Muscular Training) Squats

RNT is a great technique to “feed the mistake” (as Grey Cook says) and create activation in muscles to clean up a pattern instantly. The idea is to set up a band or similar equipment to pull you further into the mistake. This works really well for things like preventing knee valgus in split-squats and squats and can also be used to aid thoracic extension, overhead reaching and hip hinging.

One of the most common squat defects is having the knees cave in during the squat, often due to poor glute function. Simply adding a mini-band looped around the leg, just below the knee, will create an RNT effect, engaging those glutes and forcing the knees out. This instantly cleans up a poor squat pattern more often than not.

Exercise 3: Kettlebell Deadlift to Wall

Gravity Fit has a range of tools I have recently begun using that enable me to create kinaesthetic feedback for my clients in a much greater range of environments/ exercises. One such exercise I really like to use it in is the hip hinge, a foundational movement vital to preventing back pain — particularly for golfers where it is how we get into a good golf posture.

A dowel of a stick held with three points of contact is the traditional way of teaching this pattern using kinesthetic feedback, however, this has limitations. It is hard to teach an individual to create the tension necessary for loading the hinge in the deadlift patterns that are so vital for creating strength and power in the posterior chain and increasing clubhead speed. With the Gravity Fit Thoracic-Pro/T-Sense, we can fill that gap between hip hinge as a movement pattern and a loaded exercise much more quickly and easily.

  • Put TPro/TSensa on as directed (if using TPro, just don’t grip handles)
  • Make sure you can feel pressure on all paddles
  • Push butt back to touch the wall while still maintaining pressure with the paddles
  • Lower arms while still maintaining pressure on the outside paddles
  • Bend knees as much as needed to get down to the bell
  • Grasp bell and stand straight up
  • Lower by pushing the butt back to the wall
  • Maintain pressure on paddles

Exercise 4: Half-Kneeling T-Spine Rotation

Another great use for the TPro is teaching a good thoraco-scapular position/relationship. As a result of modern sedentary lives, many individuals struggle with proper positional awareness and motor control of the thoracic spine and scapular. This often limits the upper extremity movement, shoulder external rotation, and flexion that are key for both the golf swing and improving strength in key exercises such as the chin-up.

  • Put TPro on as directed
  • Set up in a half-kneeling position with a straight line between the shoulders, hips, and knee of the back leg
  • Make sure you can feel pressure on the spikes in middle and paddles on either side
  • Take a step backward with one leg and lower yourself into a reverse lunge position
  • From there, simply rotate to one side then the other making sure to keep the chin tucked and pressure on the three paddles throughout
  • The half-kneeling position helps teach disassociation between upper and lower body while the T-Pro keeps the core engaged and the neutral scapular/shoulder position vital to good rotation.

The patterns above represent some of the most fundamental human movement patterns that you need a firm handle on if you are going to reduce injury risk, increase strength and power or improve performance on the course. Indeed, they form the basis of tools like the FMS. Whether you struggle with mobility in these patterns or simply want a way to clean up a movement so you can load that pattern more effectively, I recommend you give these drills a go.

If we can quickly and easily sort motor control issues and perfect patterns, your mobility will likely improve much quicker than it ever has, you will be more resilient to injury and your power output will probably improve as well. This improved movement capacity means you’ll be more able to make technical changes in your swing as well, giving you a much wider variety of exercise you can safely and effectively do in the gym, further improving your force output capabilities and further reinforcing mobility.

Nick is a TPI certified strength coach with a passion for getting golfers stronger and moving better. Through Stronger Golf he uses unique, research based training methods to create stronger, faster, more athletic golfers. Golfers who are more coachable, achieve higher levels of skill mastery, play injury free, and for longer as a result of improved physical fitness.

2 Comments

2 Comments

  1. xcxcxc

    Sep 26, 2018 at 11:43 pm

    😮

    • walter

      Sep 26, 2018 at 11:44 pm

      These exercises would destroy 99% of all golfers worldwide!

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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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