Bob Forman, MS-Exercise Physiolog|y
Certified Golf Fitness Instructor, Speaker, Author

Pick up any golf magazine and you’ll inevitably find an article dedicated to achieving more power and distance.  These combined, after all, are the Holy Grail of golf and the right buttons to push from a marketing perspective. 

Pick up any two or three of these articles and they’ll basically focus on 1 of 4 keys to power shots and longer drives.  These include:  correct posture at address; a good shoulder turn in the backswing; a proper swing sequence initiated by the hips in the downswing; and holding the wrist hinge to the last possible moment before releasing the club just prior to impact.

It’s one thing to write about the 4 keys, it’s another to perform them.  My guess is that there’s an assumption that golfers have the flexibility, range of motion, strength and balance to step out on the golf course and readily replicate any one or all of the power moves.  The reality, however, is that most do not.  It’s the elephant in the room that no one wants to talk about, yet is the foundation to better ball striking, an efficient golf swing and a better golf game.

I’ve been assessing amateur and professional golfers, young and old, male and female, for nearly 10 years and every single one has had at least 1 physical deficiency that impacted their swing mechanics and/or injury.  Most had multiple deficiencies.  We all have them.

A big reason for this is that most golfers spend the better part of their day in some type of sedentary posture, developing deficiencies and imbalances in their bodies that don’t bode well physically for the weekend round.  Trying to imitate the recommended power tips will most likely lead to frustration.  Nevertheless, most will push their swings beyond their physical capabilities resulting in a breakdown of swing mechanics and poor, inconsistent shots.  It also will increase the potential for injury.

Take, for example, the tightening of the chest and weakening of the upper back muscles that result from being hunched over a desk, computer, or patient all day.  This muscle imbalance will more than likely show up as bad posture when addressing the golf ball.  These two common deficiencies will also play a factor in the golfer’s inability to make a good shoulder turn resulting in a limited backswing, swing plane issues, and/or movement of the head during the swing, also known as dynamic posture.

Another modern day concern is the development of a new physical anomaly called “text neck,” which results from the constant chin to chest position produced while looking at a cell phone.  Discomfort and pain is often associated with this posture in the neck, shoulders and upper back, and tension headaches can often develop.  The text neck can have a significant impact on your health as well as your golf swing.

Many golfers also have a tough time replicating the proper hitting sequence resulting in the upper body, not the hips, controlling the downswing and the dreaded over-the-top swing.  This swing fault, too, can be blamed on the sitting posture most of us are relegated to and the negative anatomical consequences it presents (read the How Sitting Can Screw Up Your Swing article).

To compound things, this out-of-sequence swing also causes the golfer to often times lose the wrist hinge early in the downswing, known as casting, adding loft to the club and robbing the golfer of distance

The tips and lessons offered in the professional publications are often very good and can definitely make a difference in your game.  What golf publications need to realize, though, is that most golfers will not have the physical capacity to effectively perform them. 

Complimenting the tips with the physical prerequisites and detailed exercises as to how to achieve them would go a long way in helping most golfers, at any level, improve their game.  It’s getting better, but unfortunately the golf publications aren’t there yet, even though golfers are more aware today of this fact. 

It’s time to get the elephant out of the room.  Get with a credible golf fitness instructor who has the training to help you identify and correct the muscle imbalances that are robbing you of power and distance.  In doing so, you’ll be better prepared, physically, to possess the Holy Grail and perform the power moves needed to produce better outcomes out on the golf course.      


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