Bob Forman
Certified Golf Fitness Instructor
MS Exercise Physiology 

Most sports that involve striking an object do so while the object is in motion.  Unlike baseball, tennis, hockey, soccer, and the like, golf requires that contact be made with a stationary object.  That may sound like a simpler task, but consider that productive contact relies upon the physical characteristics of the golfer along with the environment from which the shot is being made.  In this regard, swinging a golf club is perhaps one of the tougher skills to perfect.   

Granted, hitting a moving object requires good eye-hand coordination and plenty of practice.  The environment, though, by which most of these actions are performed is predictable.  The batter’s box, tennis court, and hockey rink, for example, are all fixed, even surfaces that remain that way throughout the event.   

A golf course, however, is anything but predictable.  Except for the tee box, rarely does the golfer experience the same shot twice during a round.  The golf ball may be stationary, but the conditions upon which the ball rests are varied.   

Due to this fact, a golfer must condition the body to mimic these playing conditions.  The influence of ground and gravitational forces, while hitting shots from various angles and body positions, dictates the need for a functional training program that prepares the golfer for these conditions.   

For example, an uphill lie will generate ground and gravitational forces that will cause the golfer’s knees to lean down the slope of the hill, while requiring an adjustment of the upper body.  This places a different type of load to the leg and trunk muscles compared to when hitting from a flat lie.   

The same goes for when the ball’s above the golfer’s feet.  In this position, the feet are more flexed, the calves are stretched, and once again the upper body must adjust to accommodate the lie or the golfer may wind up falling backwards during the swing sequence.   

To maximize performance, the functional training program should adapt the golfer to these conditions.  An example of this is the angled knee dip exercise.  Since the tasks for golf are performed standing on varied terrain, exercises done while only standing on a flat surface will not completely cover all elements of the game.   

In addition, while swinging a golf club, there is no machine or device that supports the golfer or his weight as body parts are moved through multiple planes of motion.  Therefore, sitting in an exercise machine will not provide the added benefit of stabilization or balance nor will it likely offer the multi-joint, multi-plane movement required for golf.  It does provide a strength component to the muscle group being isolated, however, and should not be totally banned from the program.   

A better option would be to perform standing exercises, as much as possible, using free weights or other functional training apparatus, and moving through multiple planes of motion during each exercise.  For example, performing a single-leg forward lunge with a lateral shoulder raise of the opposite side arm would provide both sagital (front-to-back) and transverse (rotational) movements for the hip, and frontal (side-to-side) motion for the shoulder.  This enhances specificity to the golfer and the mechanics of the golf swing.     

By incorporating these functional training guidelines, golfers will maximize the training session and better prepare themselves to perform the unsupported task of swinging a golf club, no matter what circumstance the golf course may hand them. 

В результате оказалось, что, хотя все другие беды были исправлены, большая часть запасов погибла.

Похоже, мы с вами не сработаемся, Джиро.

В последний раз я так дышал накануне того дня, как спрятался за сараем, чтобы выкурить первую в жизни сигарету, сказал Рубин.

Все неопределенные угрозы оказались связаны с покушениями на его жизнь, с древним камнем, который говорил правду, с непреклонным принцем, его потомками и Мастерами Синанджу, прошлыми и настоящими.

Гуда, правда, была слишком хороша, чтобы с ней обращались подобным образом.

Здесь он свернул вниз по течению и, снова соблюдая осторожность, направился к роще на берегу.

на этом месте он "скачать игру герои меча и магии 3 клинок армагеддона"снова обезголосел, и конец репортажа затерялся в каком-то мышином писке.

Сколько не искали, не нашли Дж.

Иногда он не появлялся, хотя никогда не пропускал по две встречи подряд.

За последние три месяца "Читы для css v34 wh скачать бесплатно"для вас просто "скачать кряк для battlefield"не было серьезных дел.

Когда Ндо приблизился к Берри и собрался было обхватить его руками, Берри пригнулся, проскользнул под смертоносными объятиями и, дернув Ндо за ногу, свалил на землю величественного "ворд 10 скачать"представителя МОЗСХО.

Пардон, минутку,-извинился капитан Сагнер и вышел из вагона.

Невысокая ограда оберегала его от вторжения негритянских ребятишек, однако страх перед ременной плетью делал эту предосторожность совершенно излишней.

Я повалился на землю, и окружающий мир завертелся в бешеной пляске.

Живот был набит грубым завтраком, который приготовил Проктор,-сладкий чай и на удивление вкусная каша из холодной жареной картошки, кусочков жирного мяса и овощного салата.

ФБР поместило ее в Чикаго на частной квартире.

Боюсь, Император не согласится выцарапать для нас четыре миллиарда, папочка.

В нижней части грудной клетки, там, где работающий мотор вытолкнул в салон клаксон, кожа была изодрана.

Змея свивала кольца, хлестала хвостом.

Нужно как-то убедить девушку ему помочь.

У него осталось смутное впечатление, что сам он вообще ни при чем.

Я здесь как раз для того и сижу, чтобы отвечать на ваши вопросы.

Потом он поднял голову и улыбнулся.

В последний момент, однако, этот зодчий спохватился, и в аэропорту все-таки появился весьма скромный зал ожидания.


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