GOLF FITNESS – What is it?

Golf fitness is about being fit to play the game at an individual’s highest level and doing so without causing injury. It’s about understanding how a body’s limitations can influence the golf swing and how to address those limitations through the proper channels; whether it’s through swing instruction, physical rehabilitation or strength and conditioning exercise. 


It’s even harder when your own body gets in the way. The fact is the average amateur golfers is not physically capable of performing the required body movements that are involved in a mechanically correct golf swing. 


So golf fitness is not the pursuit of a better looking body, but the pursuit of a better functioning body.

To be Fit For Golf you need the physical ability to get into the position to deliver a powerful and consistent golf swing, with minimal risk of injury. And to do that you need:


  • Flexibility

  • Mobility

  • Stability

  • Strength

  • Power

  • Balance

  • Endurance


Today, almost every PGA and LPGA player uses a golf fitness professional to help them

improve performance and reduce the risk of playing related injuries.


  • 14 of the last 17 Major Championships were won by someone advised by a TPI Certfied Expert. 

  • 25 of the top 35 Players in the World are advised by a TPI Certified Expert.

  • 51 of the last 62 PGA tour events were won by players advised by a TPI Certified Expert. 

                                                                          SO SHOULD YOU!


Get a Free 5 Stage Golf Fitness & Assessment Performance







The Titleist Performance Institute golf fitness evaluation consists of a series of functional screens designed to evaluate the body’s ability or inability to perform an efficient golf swing. TPI has evaluated thousands of golfers ranging from the weekend warrior up to the PGA tour to determine the most effective physical screening process. I personally have screened hundreds of golfers ranging from the high school level up to the LPGA. After evaluating the golfer’s flexibility, strength, balance and biomechanics, a custom golf fitness program is then designed to improve the body’s performance as it relates to the golf swing.

Our complete fitness evaluation consists of a 5 stage screening process which is unique to the industry. We then create a detailed report outlining the results of the client’s physical exam and assigns them a “fitness handicap”. A custom workout program is designed based upon the results of the physical assessment. 


The screening is focused on these key movement patterns necessary in an efficient golf swing:

  • Posture and pelvic tilting

  • Rotational pelvic movement

  • Torso rotation

  • Ability to perform a deep overhead squat

  • Hamstring mobility and hip flexion

  • Shoulder mobility

  • Balance

  • Lat. mobility

  • Internal and external hip rotation

  • Trunk rotation

  • Gluteal strength

The golfer’s most common injury sites are the low back, shoulder, knee, elbow and wrist. The practice of corrective exercise is designed to address these injuries as well as postural and structural flaws while improving strength, balance and speed. Through technology and education, even clients are beginning to understand that achieving their end goal might require some customized corrective exercises which could mean taking a step backward before they move forward. With my 18 plus years of corrective exercise experience, I am able to wrap all of these steps up together for fast and better health and fitness integration.

Golf specific strength and conditioning program focuses on all of the active muscles in your swing, making you solid over the ball, providing greater distance and allowing you to maintain proper positioning for the entire round. Exercises and drills are performed to increase strength in the exact positions where weakness and stress occur in the golf swing. Increasing strength in golf specific muscles will not only give the golfer greater distance, the golfer will be able to maintain better posture and positions due to stronger core and postural muscles.

Studies have shown that many swing faults are due to weak core muscles that cause changes in the spine during the swing and create putting inconsistencies. To maintain the proper position in your swing you need to have strength and endurance in all the primary golf muscles. This allows for a proper spine angle and correct positioning for the entire round. Most golfers complain of fatigue or golf breakdown during the back nine, caused by weak, fatigued muscles- primarily abdominal and lower back muscles that are the core golf muscles.

What’s the secret to hitting longer drives? Well, quite simply it is a matter of club head speed, and club head speed is ultimately determined by how quickly your muscles respond and contract. Pure strength may make you stronger, but it won’t maximize your speed. In fact, training to increase your strength could actually make you slower. Remember your physics class: Force = Mass times Acceleration. What that means is that the faster you can accelerate your golf swing, the more force will be applied to the ball, and the farther it will travel.

Any golfer, who is serious about improving their game with longer drives, needs to train their muscles for speed and quickness. Long drive golf exercise program will give you longer drives and shots by training for speed of contraction and, at the same time, strengthening the primary muscle groups involved in swinging a golf club.

How it works: Your muscles consist of basically two types of fibers – Fast and Slow. The slow twitch fibers are responsible for strength and repetition of movement. The fast twitch muscle fibers are responsible for the speed of muscular contraction, and a fast twitch response is the ability of a muscle to rapidly contract to a specific distance over a short period of time. By developing your fast twitch muscle fibers, perhaps now for the first time, you will increase the contraction velocity of the muscles in your back, shoulders, hips, arms and wrists – the result is always greater club head speed and power and longer drives and shots.


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