Bob Forman
Certified Golf Fitness Instructor, Author, Speaker

You’ve got to crawl before you walk and then walk before you run.  That goes for your golf fitness program as well.  Jumping ahead, like trying to run before you crawl, will more than likely result in ineffective outcomes, while raising the potential for injury.

When progressing through a golf fitness program, it is essential to correct the anatomical deficiencies first (the crawl) before moving into the golf-specific strength and balance phase (the walk), and this all should be done before adding any power exercises (the run) to the routine.  

In doing so, the benefits will be achieved in a more timely manner and the body will be given a chance to prepare for the next, usually more intense, phase of the program.  This natural progression will offer a better flow, maximizing results out on the course while minimizing the risk for any setback that would prolong the time necessary for optimal results.   

The Corrective Phase
It is imperative for the golfer to focus on correcting the muscle deficiencies at the onset of the golf fitness program!  This base will set the stage for better, safer outcomes during subsequent phases as both mobility and stability will be enhanced.   

This will also improve swing mechanics as the body will now be able to do what it needs to do to swing a more efficient golf club.  Golfers can expect to gain some distance, not ache as much after a round of golf, and have a better feel about their game.  Nagging injuries may also start to improve or dissipate entirely.    

To initiate the corrective phase, a physical assessment will need to be conducted to identify specific muscle deficiencies so that a targeted exercise program can be designed to focus on these weaker areas.  This offers a more time-managed program and offers a “quick fix” to the problem areas.  Without this knowledge, the muscle weakness, tightness, and imbalance that plagues swing efficiency and injury will take longer to correct, if at all!  

A good time frame for the corrective phase is based on the number and severity of deficiencies, but generally significant results can be achieved within 6 to 10 weeks.  Compliance to the recommended exercises is a major influence in that outcome.  

The Golf-Specific Strength and Balance Phase
Once sufficient progress has been achieved in the corrective phase, the golfer can transition into the golf specific strength and balance phase.   

These functional exercises should isolate and mimic specific movement patterns of the golf swing and build upon and enhance what has been achieved in the corrective phase.  They should address the physical demands and the environmental forces the golfer is confronted with so as to improve ball contact, swing consistency, and shot accuracy.     

Improving strength and balance will result in less fatigue during the round.  With less fatigue, the golf swing will remain consistent throughout, producing good ball contact from the first tee to the 18th green.  It will also reduce the incidence of aches and pain as often times, fatigue is a precursor to injury.  Distance will continue to improve as a result of this phase.   

The Power Phase
For every 1mph increase in clubhead speed, you can expect about 3 more yards down the fairway.  Equipment manufacturers have known this for some time and that's the reason they've been tinkering with clubs to make them lighter.  The rationale. . . the lighter the club, the faster the swing speed.    

If distance is truly a desire, though, power is the only way to go.  Power produces speed and that comes from the recruitment of the fast-twitch muscle fibers.  These fiber types are responsible for short, quick bursts of energy, like when swinging a golf club.  Enhance the recruitment process and swing speed increases.    

Power exercises involve a time element where the exercises are done at a faster pace.  This will take a toll on the body, so preparation is key.  Any deficiency that has not been addressed will raise the risk of injury upon reaching this stage.  Muscle strength and balance will also help in this regard as the more intense exercise will be better tolerated by the body. 

When progressing from one phase to another, keep in mind that the current exercises remain a part of the routine.  In other words, it is essential to maintain a flexibility component when moving from the corrective phase to the strength-balance phase, and then again when incorporating power exercises.   

Periodic modifications of the exercise routine to keep the entire workout manageable and within a desired time frame, while maintaining a focus on the desired outcomes, will keep the workout fresh and enhance compliance.      

Working with a certified Golf Fitness Instructor who has a firm knowledge about body physiology, and exercise design and progression will maximize the golf fitness experience.  Knowing how and when to transition from crawl to walk and then walk to run is an extremely valuable asset, and should be sought after when seeking a trainer.  This way, positive improvements will be noted sooner out on the golf course, while significantly increasing the safety factor in the golf fitness program. 

Going the distance with all 3 phases of the golf fitness program will have a huge impact on your game.  Knowing how to crawl, then walk, then run will ensure optimal benefits with a very nice return on your investment.    



 The leg extension machine is a great piece of equipment for strengthening the lower body.  Once you've developed a base, progress to single leg extensions to create symmetry in the body.  The third exercise offered isolates the main knee stabilizer.



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