GolFIT Carolina is a golf fitness website dedicated to helping golfers play better, healthier golf. It’s author/owner, Bob Forman, is a Certified Golf Fitness Instructor, Author and Speaker who is internationally recognized as a leader in golf fitness programming. He holds a Master’s degree in Exercise Physiology and certifications through the Titleist Performance Institute, Gray Institute and the American College of Sports Medicine. The articles, videos, and other related material presented here are intended to help golfers enhance swing mechanics and efficiency, thereby increasing distance, improving playing performance and satisfaction, and preventing/alleviating injury. This information is based on Bob’s 30+ years in the fitness industry and his work with golfers of all ages and skill levels. New information is added monthly, so please take a look around and come back often.
FLEXIBILITY, A PREREQUISITE FOR POWERING UP YOUR GOLF SWING
Come on, admit it. You’d like to be a little longer off the tee. Who wouldn’t? “Distance” and “Power” are the common catch words you see in almost all golf club advertisements. But I’ve got news for you. It’s not the clubs. It’s your lack of flexibility that is impacting your ability to power up your swing.
I know because I’ve seen it in almost every golfer I’ve worked with, especially the older ones. The inability to move around a body joint, or what is commonly known as range of motion, is taking away your capacity to generate power and clubhead speed, hurting your distance on the golf course. For many, that’s also taking away the fun of playing.
WHY WE LOSE DISTANCE AS WE GET OLDER
There's a physiological reason why we lose distance as we age. It's called sarcopenia. Sarcopenia, which affects both men and women, can be defined as the age-related loss of muscle mass and function.It usually begins after the age of 30 and as much as 3% to 8% of muscle mass can be lost per decade for inactive people.
LOW BACK PAIN AND THE QL
I’ve come to learn and respect a great deal about the quadratus lumborum (QL) over the past few years as it relates to localized lower back pain. The type of lower back pain that generally sits right there just above the hip bone on either side of the spine. It may even, at times, feel like it’s moving from side to side. There’s usually no radiating pain down one or both legs as is the case with sciatica.
read and see stretch
THE 3 PHASES OF A PRODUCTIVE GOLF FITNESS PROGRAM
In doing so, the benefits will be achieved in a more timely manner and the body will be given a chance to prepare for the next, usually more intense, phase of the program.This natural progression will offer a better flow, maximizing results out on the course while minimizing the risk for any setback that would prolong the time necessary for optimal results.
THE TOP 10 GOLF FITNESS SHOULD-HAVES FOR BETTER GOLF
- Balance between the chest and upper back muscles for a neutral spine at address.
- Flexible hip flexors to prevent swaying of the lower back (S-posture) at address.
- Adequate range of motion in the mid-back and lats to allow for a good shoulder turn.
- The ability to disassociate the upper body from the lower (X-factor).
- A fair degree of rotational movement in the shoulders.
- Adequate glute strength and lower body stability to avoid excessive lateral and forward movement of the hips.
- Flexible internal hip rotators to allow for freedom of movement in the hips.
- Forearm muscle strength and balance
- Good overall balance
- Adequate cardiovascular fitness to ward off fatigue on the back 9. Fatigue will negatively impact swing mechanics and increase the risk for injury!
Need help with any or all? Seek out a Certified Golf Fitness Instructor.
GOLF PUBLICATION ARTICLES / INTERVIEWS
Get Golf Fit
Carolinas Golf Magazine
Exercise Makes All the Difference
Carolinas Golf Magazine
For Your Game
A Body Tune-Up Could Fix Your Game
Carolinas Golf Magazine
EXERCISE OF THE MONTH
A commonality among golfers is a lack of mobility in the hips as a result of tight internal hip rotators. This can result in:
IMPROVE YOUR GAME
ASSESSMENT & TRAINING
- Enhance swing efficiency
- Increase distance
- Improve playing performance and satisfaction
- Identify and correct golf-specific injury triggers
All for much less than what another brand new driver that's going to "fix my game" would cost
HOST A WORKSHOP
If your Club or organization would like to host an informative golf fitness workshop, contact Bob at firstname.lastname@example.org or 336-509-4610.
Bob came to my club and did a hour long session on the basics of his teaching and philosophy of fitness and how it relates to the golf swing and its performance. My members thoroughly enjoyed the hour and wanted more. I was impressed with his content and explanation. My members were floored with his Q&A and his personal adaptation to their issues. I was impressed with his interaction with attendants of the seminar. If you are looking for someone to integrate your fitness program with the golf program, Bob is the guy to do it! We will be booking Bob to come back to our club next spring.
Shannon Howell, PGA Head Golf Professional
Country Club of Sapphire Valley, Sapphire Valley, NC
"Bob Forman was fabulous! He is a great presenter who shared some extremely valuable information related to how anatomical deficiencies such as: poor posture, flexibility, and balance impact our golf swing. He not only shared what they are and how they impact the swing, but also demonstrated exercises to help correct them."
EWGA-Wilmington, NC chapter
“Westchester is one of the Country’s largest private clubs with a membership that has high expectations for service and performance. Bob Forman’s seminar on golf specific fitness and flexibility was extremely well received and motivated many of my members to begin a program of evaluation, exercise and follow-ups. I highly recommend Bob for his knowledge, energy , and ability to connect with amateurs concerning golf fitness.”
John Kennedy, Director of Golf
Westchester CC, Harrison, NY
Bob has a fantastic ability to understand and combine his expertise of the physical complexities of the human body with the PGA Professional’s trained eye with respect to the complexities of the golf swing. Bob offers a refreshing angle that most amateur and professional golfers can understand and embrace. Many times, a golfer will have physical limitations that prevents him or her from moving the way the PGA Professional is trying to instruct. Bob can take the golfer’s weakest physical traits and focus a training program to better overcome those obstacles and allow the golfers to ultimately improve their swing.
Dennis Nicholl, PGA Head Golf Professional
The Dunes Golf & Beach Club, Myrtle Beach, South Carolina
IMPROVE YOUR GAME
Functional Golf Fitness Training is a comprehensive player improvement resource for golfers of all ages and levels, teaching professionals and coaches.
A great manual for golf teams as well.
Dedicated chapters on:
- the common physical deficiencies most golfers have, how to detect and correct with over 40 golf-specific exercises and drills
- preventing/alleviating the #1 injury in golf, low back injury
- how to fix the more common swing faults
- how to put together an inexpensive home gym
"Very clear explanations of causes and fixes for main physical deficiencies affecting golfers. Easy to follow instructions. While other books may give a whole laundry list of exercises that end up not being used, Forman has selected a few for each issue and puts together a program that doesn't take long to do"
"This book not only tells you what to do but also why you need to do and what results you can expect.
I have every book in print about golf fitness and this book is by far the best."
Available in print at TheBookPatch
or as an ebook on Amazon
SWING FAULT PHYSIOLOGY
Swing mechanics are often influenced by physical deficiencies in the golfer's body. Below are some of the more common swing faults, their physical causes and how to correct.
While correcting the deficiencies, you also need to rewire the brain-body connection in order to break out of the inefficient swing pattern.