Bob Forman, MS - Exercise Physiology
Certified Golf Fitness Instructor, Author, Speaker Instructor                                                                                                

If you tend to be sedentary and sit for a good part of the day, you’re developing imbalances in the body that will not bode well for your golf game. The problem is that most people don’t stop to think just how much they do sit during a typical day at work, in the car, or at home, and therefore don’t realize how it’s affecting their health or golf performance.

The anatomy of a sitter goes like this. When you sit, you place the muscles in the front part of the hip, known as the hip flexors, and the ones in the back of the thigh, the hamstrings, in a shortened position. While this shortening is occurring, there is a concomitant lengthening and weakening of the opposing muscle groups. Affected are your glutes, or buttocks, opposite the hip flexors, and the quadriceps muscles in the front of your thigh, opposing the hamstrings.

The hip flexors and hamstrings can play a significant role in your golf posture and in the mobility of the hip. Tight hip flexors, for example, often times contribute to an S-posture (see Tight Hip Flexors and S-posture video) or a swaying of the lower back while at address over the ball. This can very easily lead up to acute and chronic low back discomfort and pain, and appears to be more common in women.

Similarly, tight hamstrings are one of the bigger factors that lead up to low back problems in general (see Tight Hamstrings, Low Back Pain and the Golf Swing video). Combine this muscle deficiency, however, with the explosiveness of the golf swing and you set the stage for back injury.

Individually, or in combination, tight hip flexors and hamstrings can also limit the range of motion required both for front-to-back and side-to-side, rotational movements of the hip. This can detract from the efficiency of the golf swing and result in swing faults and/or loss of power and distance.

Weakening of the glutes or quadriceps can impact the stability and control of the lower body and decrease the amount of power that you might be able to produce while swinging the golf club. The glutes supply power in any swinging skill (i.e. golf, tennis, baseball). They also play a role in the ability to control the lateral movement of the hips during the swing, reducing the potential for sway in the backswing and slide in the downswing.

Another common occurrence in amateurs is the inability to maintain the bend in the trail leg while bringing the club back. This straightening of the back leg during the backswing, which among other things is a precursor for over rotation of the hips, can be linked to a lack of strength in the quadriceps muscles.

A good golf fitness program should identify these muscle deficiencies and imbalances, and then work to correct them. A brief interview with the golfer will establish lifestyle habits and the degree of daily activity, which should be considered when developing the exercise intervention. A physical assessment is an absolute must in order to identify and determine the extent of the weakness and/or tightness, and help to determine which particular type of exercise is necessary. Without this information, the golfer may be only making matters worse by strengthening an already tight muscle group, as an example, thereby enhancing the deficiency.

Sitting for a good part of the day can not only have deleterious effects on your physical health, it can wreak havoc on your golf swing. The often times undetected muscle imbalances that develop from sitting can be the underlying cause for poor golf performance and physical discomfort.


go to Tight Hip Flexors and S-posture video

go to Tight Hamstrings, Low Back Pain and the Golf Swing video


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