Chest fly on ball

   Chest Fly on Ball II

Chest Fly on Ball

The chest fly on the ball is a good exercise for the golf swing as it works the chest muscles in much the same manner you'd swing a club. . . vs. a chest press motion.  It's also one of the four upper body muscle groups you'll use every time you swing the club.  HOWEVER, if you are round shouldered and/or have that infamous C-posture at address, this is not an exercise you'd want to include right away.  Strengthening the chest if your spine is bowed when over the ball might only make the C-posture worse.  Emphasis should be on achieving adequate flexibility in the chest muscles before strengthening is introduced.   

How ToSit, and then walk down the stability ball till it rests on your shoulders, supporting your neck and head.  Start with dumbbells raised straight overhead, slight bend in elbows and palms facing each other.  Slowly lower the weights out to the side till a gentle stretch is felt in the shoulder/chest area, and then slowly return to starting position.  Be careful not to reach down too far.  Exhale on the effort.   Make sure the hips stay up and parallel to the floor to activate the glutes while performing the exercise.  When the recommended number of reps are done, walk back up the ball to a seated position before gettng off the ball. 

* Always check with your physician before beginning any type of exercise program and discontinue any exercise if you experience discomfort or pain. 

Голод усиливался, что привело к самому худшему объединению либеральных протестантов, евреев-интеллектуалов и монашек.

Меня радовало, что Елена Ремингтон становилась все более извращенной, находя блаженство в шрамах и травмах Габриэль.

Но опасность растет по мере размножения этой пары.

Особенно если человек не в состоянии расплатиться по счету.

Но так быть не должно, папочка,-произнес Римо, останавливаясь на углу.

На его истощенное тело падал красный свет заходящего солнца.

Он хочет сказать, перевел мистер Трампер, что мистер Моллой за него поручится.

Оставалось только сделать вывод, что он продолжал подниматься все выше и выше.

В священную и для тебя тоже деревню.

Правительство Соединенных Штатов должно осознать, что настало время, когда оно уже не может больше пренебрегать нашим мнением и самолично распоряжаться этой землей.

Он также одевал наушники, соединенные со звукоуловителями.

То, что об этом городе практически никто, кроме жителей Аризоны не слышал и понятия не имел, где это место находится, роли не играло.


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
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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

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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