Bob Forman
Certified Golf Fitness Instructor
MS, Exercise Physiology

The days of the big, bulky, one-muscle-group-per-exercise machine are in the rear view mirror.  Functional trainingis the way to go, especially for golf, as multiple benefits can be achieved with each exercise.  Although there are indeed some benefits of joining and attending a health fitness center (camaraderie, fitness professionals to assist you, etc.), the good news is that you don’t necessarily have to pay and trek to a local fitness center in order to better your game. 

A functional home gym is easy to set-up, doesn’t require much space, and is very affordable.  A corner of the basement or garage, a bedroom vacated by a collegiate child, or even the living room or den is a suitable location.  The equipment needed is lightweight, portable, and inexpensive.  Minimally, for about $300 you can outfit your home golf fitness gym with the items needed for a productive workout routine.  It can go higher if you add some other advanced items, but still within reach of many budgets.

The beauty of having your own home golf fitness gym is that it’s right there whenever you need it.  There are no crowds to deal with, no waiting for equipment, no competition, no embarrassment, it’s not someone else’s sweat, and you can put on whatever channel or song you want to watch or listen to.  And the gas money you’ll save will practically pay for the set-up costs.  What could be better?!      

home exerciseTo start, many golfers will only need a 6’ x 2’ exercise mat ($50 – all dollar amounts are approximate US dollars) as stretching and range of motion exercises are often times their initial priorities.  A golf fitness assessment with a certified Golf Fitness Instructor (GFI) is instrumental in determining your starting point and how the customized exercise program should progress based on your individual needs.   

When ready for inclusion of golf-specific strength and balance exercises, additional equipment will be required.  Recommended in this package should be:
-          exercise tubing ($10/each - medium and heavy tensions to start)
-          an appropriate sized stability ball ($30 - select ball size where you can sit on the ball with knees bent at a 90 degree angle and thighs parallel to the floor) and hand pump to blow up the stability ball ($10)
-          a 36” ½ round foam roll ($12) and full round foam roll ($16)
-          a pair of disc pillows ($20 each)
-          a 6-yard box of Thera-Band ($17 - heavy to special heavy to start, consult your GFI)
-          some individual dumbbell pairs or dumbbell sets (anywhere from $1.25/lb. to $1.50/lb. - consult with your GFI).

For more advanced exercises, a BOSU Balance Trainer ($160) can be added, along with a Freestyle Step ($120), and a flat or adjustable bench ($179/$479).

medicine ball tossAs conditioning levels improve and you move into the power/speed phase of your golf fitness program, you’ll want to include medicine balls that bounce ($40 to $50, depending on weight - consult with your GFI) and a rebounder if a brick wall is not available ($400).  This phase, as it improves the recruitment of the type II, fast-twitch muscle fibers, is crucial for further enhancing clubhead speed and distance down the fairway.

Advancing your game to the next level means fine-tuning the mechanism that’s swinging the golf club. . . that’s you, the golfer.  Identifying and correcting the anatomical deficiencies that are holding you back from swinging an efficient golf club and playing your best golf is highly achievable and very affordable.  It just requires a little work and know-how. 

Your rewards will be a more efficient golf swing, better ball contact, increased distance, improved playing performance, enhanced playing satisfaction, and less injury.  Not bad for a spoke on the player development wheel that’s only been around for a relatively short period of time.

Home golf gyms are becoming more and more popular as golfers are becoming cognizant of the many benefits golf fitness programs can have on their game and health.  The realization that it doesn’t take a whole lot of money and space has also been a boom to their growth.  So what are you waiting for?  Six months from now, you’ll be glad you got started today!     

I recommend Perform Better for quality golf fitness equipment.  You can find the items mentioned at or you can contact Meghan Taylor by calling 866-347-8253 for special pricing. . .mention GolFIT Carolina.   


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

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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