golFIT logoGolFIT 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.  If you'd like to be added to the mailing list, send your name and email address to This email address is being protected from spambots. You need JavaScript enabled to view it. .  


As the colder weather settles in, golfers are cutting back or hanging up the clubs for the season, regulating themselves to sitting in front of the tube watching football and the Yule log.  Just because your home course may be covered in white, it’s no excuse not to take the time to improve your game.

As the shorter, colder days don’t allow for much golf, they do provide ample time to work on and fine tune the physical spoke of the player improvement wheel.  That’s you.  Don’t just sit around hibernating for the winter, as this inactivity won’t bode well for your body, your health or your game come springtime.  Instead, take advantage of the time off the course by knocking out those musculoskeletal deficiencies (tight and/or weak muscles) that are negatively impacting your swing and your game, and are often times the triggers for those nagging aches and pains you suffer from. 

read more

with Danielle Tucker

Listen in to the interview from 11/11/2017 as we discussed two of the top 10 fitness must haves for better golf.  Click on the pic and then "podcast."  My segment starts at 1:10:30.  Aloha!


When’s the last time you practiced standing on 1 foot and holding your balance?  Better yet, when's the last time you assessed your dynamic balance?  Probably never.  Yet it’s a key ingredient in our daily lives and that includes playing golf.

Whether it’s the longer yardage shots off the tee and in the fairway or those finesse ones from 100 yards in or around the green, body control is a must.   Altering the stance to accommodate for the type of shot will help the golfer swing the club smoothly and efficiently, resulting in the desired outcome.  The golfer, however, must be able to perform the altered shot while maintaining proper balance.   
read more


You’ve got to crawl before you walk and then walk before you run.  That goes for your golf fitness program as well.  Jumping ahead, like trying to run before you crawl, will more than likely result in ineffective outcomes, while raising the potential for injury.

When progressing through a golf fitness program, it is essential to correct the anatomical deficiencies first (the crawl) before moving into the golf-specific strength and balance phase (the walk), and this all should be done before adding any power exercises (the run) to the routine. 

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. 

read more


  1. Balance between the chest and upper back muscles for a neutral spine at address.
  2. Flexible hip flexors to prevent swaying of the lower back (S-posture) at address.
  3. Adequate range of motion in the mid-back and lats to allow for a good shoulder turn.
  4. The ability to disassociate the upper body from the lower (X-factor).
  5. A fair degree of rotational movement in the shoulders.
  6. Adequate glute strength and lower body stability to avoid excessive lateral and forward movement of the hips.
  7. Flexible internal hip rotators to allow for freedom of movement in the hips.
  8. Forearm muscle strength and balance
  9. Good overall balance
  10. 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.



Gaston Alive Magazine

Golf Fitness - Better Body, Better Swing, Better Game!


Get Golf Fit                                                                                       
Carolinas Golf Magazine                                                                                                             







Exercise Makes All the Difference
Carolinas Golf Magazine

 golfweek article

For Your Game

golf fitness interview
Interview with the Raleigh Golf Examiner

carolinas golf article

A Body Tune-Up Could Fix Your Game
Carolinas Golf Magazine


Static Hamstring Stretch

 One of the main factors for low back discomfort is tight hamstrings, which can also affect hip mobility in the golf swing.



Check with your physician before starting any type of exercise program.



A quality, customized golf fitness program will. . .
  • 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
click here for details


The golf exercises are going great.  I am hitting the ball the best I have ever hit it.  My back pain has gone away also. 
David R. 

more testimonials


If your Club or organization would like to host an informative golf fitness workshop, contact Bob at 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."
Ellen Gregory
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


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:
- how to identify and correct the common physical deficiencies most golfers have that are impacting their swing and injury potential
- 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

Amazon reviews:

"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 Buy Now style 1 button
or as an ebook on Amazon

Go to


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.  





November 11, 2017
The top 10 fitness must haves for better golf.  Click on the pic and then "podcast."  
My segment starts at 1:10:30.

June 22, 2017
(go to 1:10:00 into the show)
golf posture, muscle imbalance, improving distance, stretching, hydration, Tiger and specialization, Rory and weight lifting

March 14, 2015
(go to 1:08:00 into the show)
fitness vs. golf fitness, strength training and slowing down the aging process, C and S-postures 

scroll down to 9/9/2013
(go to 23:15 into the show)
back injury