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Opinion & Analysis

The simple exercises that fixed a complex golf swing problem

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I’m very lucky to work in a world class location; the combination of swing analysis technology, practice facilities, gym equipment and great weather here at the PGA Tour’s Performance Center at Sawgrass is hard to beat. The case study that I’m presenting to you today is interesting because it really could have happened anywhere. The improvements demonstrated are due to collaboration of coaches, an open-minded approach to self betterment and a bit of consistent effort.

The People

  • Our Hero: Nat Findlay, 63, CEO of Wellbox Inc, 9 handicap.
  • The Golf Coach: Andrew Lanahan, LSU Team, Mini Tour Pro, Short Game expert.
  • The Trainer: Alex Bennett (me), Flagler College Team, Mini Tour Pro, Corrective Exercise Specialist.

The Place

PGA Tour’s Performance Center at Sawgrass

The Problem

Nat initially came to Andrew for help with his game and presented with a very flat swing, hands way behind the body and lots of early extension.

Andrew quickly realized that Nat’s move wasn’t going to be easy to shake and that a muscle imbalance or limitation could be physically holding him back from improving his swing.

As the trainer, I work hand in hand with the instructors, watching what they are trying to achieve from a technical perspective. I also observe whether the student has the physical capabilities to perform what the the coach is asking of them. Being on-site full time meant that it was easy for Andrew to send Nat to see me for an assessment. During the golf specific physical screening, I found Nat had the following limitations:

  • Restricted T-Spine rotation
  • Limited upper back/scapula control
  • Restricted internal hip rotation range
  • Tight lats, restricting horizontal flexion at the shoulder (lead arm across the body)

This didn’t surprise me at all. After seeing Nat’s swing and hearing Andrew’s explanation, the assessment results made total sense. The combination of rotational restrictions and lack of scapula control went a long way to explaining what was holding Nat back.

The Solution

We had four key things to improve in Nat’s body in order to make improved swing mechanics possible, so we got straight to work and attacked each one with a combination of mobility and stability exercises:

Area 1: T-Spine Rotation

We are using light resistance and encouraging Nat to rotate from his mid/upper back and hips. This kind of dynamic movement encourages improved mobility under load and is also specific to golf posture.

Area 2: Upper Back/Scap Control in Rotation

Using the GravityFit TPro, we were able to deliver both postural awareness and stability stimulus to the upper back and shoulder girdle while rotating. This has been somewhat of a game changer for me and my clients. It helps produce amazingly quick improvements in postural control and rotation quality.

Area 3: Internal hip rotation range

The ball holds your ankles and feet in place, while the hands are pressing your knees inward. This helps to gain precious degrees of increased hip rotation — absolutely essential for allowing quality loading into the right side.

Area 4: Tight Lats

This move achieves two things. First, it stretches the muscles and connective tissue of the lats and back of the shoulder. Second, it helps improve upper and lower body disassociation by turning the hips away from the shoulders.

The Outcome

Fast forward a few months. Nat diligently applied himself to the simple, yet targeted exercise program. We were starting to see some really cool things happen in his golf swing.

“I’ve worked with Alex for the past year consistently, and I have seen a huge improvement in my strength, posture, swing speed, stability, and flexibility,” Nat says. “My handicap has also dropped from 15 to 9, which is no coincidence!”

To summarize, making small physical changes can have a big effect on your game. As you’ve seen with Nat, it doesn’t have to be difficult or complicated… or even very hard work. If you want to move better and hit it longer and less offline, then it’ll be well worth seeking out your nearest golf center with a collaborative team.

Editor’s Note: “This article was co-written with GolfWRX Featured Writer Nick Randall. Nick is a former PGA Tour trainer who now works for GravityFit in Australia. 

PGA Tour's Performance Center Fitness Specialist, Alex Bennett, found a love for fitness and injury prevention after suffering various injuries throughout his college and professional golf career. Growing up in Michigan playing hockey, baseball and golf in high school, he quickly learned the importance of fitness specific to one’s sport. His goal is to help students get fit to perform their best on and off the golf course. Alex is a certified Athletics and Fitness Association of America Personal Fitness Trainer with a degree in Corrective Exercise Specialization from the National Academy of Sports Medicine. He is a TPI Certified Fitness Level 3 and Junior Level 2 instructor.

7 Comments

7 Comments

  1. sid

    May 9, 2018 at 10:33 am

    You can’t swing a golf club if you are pregnant with fat…. lose 50+ lbs. and your swing will improve immeasurably.

    • Brad

      May 10, 2018 at 10:10 am

      It’s not ideal but it can certainly be done (see Champions Tour). I do agree that I can’t think of a single fat golfer who wouldn’t be helped by being more fit, some of them get fit and go back to fat and play just as well (see Jason Dufner). But fit golfers do have an advantage, IMHO.

  2. Louise doyle

    May 8, 2018 at 9:44 pm

    Wonderful tips
    Look forward to applying them to help improve my game

  3. Rma

    May 8, 2018 at 7:45 pm

    Never thought to work on golf specifics in the gym. Great food for thought to improve my game and swing.

    • ~j~

      May 9, 2018 at 12:30 pm

      makes a big difference. I’ve unfortunately been withdrawn from the gym due to work a life in general, golf games taken a hit because of it. When I DO go now I slide in a couple golf related cable moves, helps bring back the swing.

      Stopped by a Lifetime Fitness in Scottsdale while vacationing once, damn near ev ery guy in there was working on some golf-related motions…

  4. Hamachijohn

    May 8, 2018 at 5:15 pm

    Good article to remind me to keep stretching and increase my ROM. Looks like the guy also lost considerable weight, which I’m sure also helped.

  5. ogo

    May 8, 2018 at 5:08 pm

    All of Nat’s “limitations are indicative of a sedentary lifestyle that creates a stiff torso, rigid legs and struggling arms. All he is capable of doing is sitting down and standing up and walking straight ahead only.
    Just look at his torso rotation … the hips and shoulders rotate in unison in both directions. The guy is a stiff duffer… sooo obvious

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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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