Bob Forman
Certified Golf Fitness Instructor
Director, The Golf Fitness Academy at High Point Regional

Along with gaining a few more yards, improving swing efficiency and playing pain-free are common desires most noted by golfers seeking a golf fitness program.  Identifying the golfer’s anatomical deficiencies and then developing a targeted program to address the muscle tightness, weakness and/or imbalance is their ticket.  Paramount to all this is stretching. 

Internal hip rotation was covered in Part 1.  In this article we’ll focus on mid-back range of motion.   

Mid-back range of motion refers to the T-spine or thoracic area of the back just below the neck and above the lower back region.  Lack of flexibility in this area can be a factor in a limited backswing, which in turn may take away from the ability to generate additional clubhead speed and rob the golfer of power and distance.   

Tightness in the mid-back can also lead up to lower back issues.  If range of motion is limited in the thoracic spine, the lower back may be asked to make-up for this deficiency.  If taking the club back, for example, is restricted by tightness in the mid-spine, the recourse the golfer would have would be to compensate with additional rotation from the lower back.  This additional torque in the lumbar spine, repeated over the course of play, may eventually take its toll, and often does as more than a third of amateur golfers suffer from low back discomfort.   

The other factor is that limited movement in the thoracic spine could result in a swing fault that could place additional stress on the lower back.  The swing fault, reverse spine, is where the upper body leans back toward the target at the top of the backswing.  This does not set the golfer up for a good hitting sequence and can be associated with low back injury, lack of distance, and an inefficient ball flight.   

Tightness in the mid-back, especially the target side, may not allow for freedom of movement in the backswing.  This restriction may pull the upper back toward the target as the golfer strives to obtain parallel.  It could also impact the ability of the golfer to have good extension during the takeaway, reducing the swing arc and distance. 

A couple of good exercises to help with mid-back range of motion are the reach thrus and shoulder roll.


Enhancing flexibility in the mid-back area will promote better range of motion in the golf swing and the potential for more distance.  It will also help to reduce the load placed on the lower back from the limited thoracic mobility, thereby reducing the severity of this injury trigger.  It’s one area often overlooked, but can have a significant impact on your game both from a performance and injury perspective.


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 bob@golfitcarolina.com 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

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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