Bob Forman
Certified Golf Fitness Instructor, Author, Speaker

It’s almost inevitable that if you play enough golf you’re going to suffer from some type of nagging ache or injury.  It’s the nature of the game.  Golf is a one-sided activity that is repetitive in nature and so will create imbalances and deficiencies in the body if left unchecked.  

It’s as if we should be taking a mirrored swing for every natural-sided swing we make.  Silly as it sounds, it would negate the development of variance within our bodies as the golf swing requires the use of a particular set of muscle groups in a set pattern of movement, over and over again. 

Consider the forearm circumference differences in tennis players and bowlers as an obvious visual example.  The requirements for most sport participation unfortunately create anatomical asymmetries that often times are the precursor to both acute and chronic injury.       

These imbalances and deficiencies can, by themselves, lead to injury as can poor golf swing mechanics.  When you combine the two, you’ve got the perfect storm. 

Many of us are walking around with problematic muscle imbalances and are unaware of the fact.  These usually develop over time and are molded by lifestyle.  A couple of the more prevalent deficiencies that alone can inflate the risk for potential injury are tight hamstrings or tight hip flexors.  Either one, if present, raises the risk for low back pain and can be brought on more rapidly from the simple act of sitting. 

Poor swing mechanics is a ticket for the development of a nagging ailment or an acute injury.  At address, the S-posture places stress to the lower back, which is enhanced as the club is brought back in the backswing.  Often times, the S-posture is associated with the tight hip flexors mentioned in the previous paragraph. 

Another is the chicken-wing characterized by the target elbow hugging the body during the follow-through.  This prevents extension out to the target, shortening the arc of the swing and robbing the golfer of distance.  It also places unwanted stress to the elbow joint leading up to tendonitis.   The chicken-wing is closely correlated to the lack of external shoulder rotation, which often produces the swing fault. 

The lists go on and on.  Some additional game and/or body breakers include; lack of mobility in the lower body, lack of mobility in the upper body, poor positioning at the top of the backswing, inadequate lateral stability of the hips, early release of the club, imbalance in the forearm muscle groups, a limited backswing, limited or no hip turn at impact, and the inability to disassociate the upper body from the lower, to name just a few.   

If the imbalances and deficiencies don’t take you away from the game for awhile, to rehab an injury, they’ll definitely mess around with your playing performance and frustration level.  They can be avoided, however.    

Keep in mind that the point of pain is usually not the cause of pain.  A credible golf fitness program will be able to identify and correct the muscle imbalances and deficiencies, and help you regain anatomical symmetry in the body.  In doing so, the body can function more efficiently, producing better outcomes and minimizing wear and tear.   

The absolute key, though, is first identifying what inadequacies you have and to what degree.  Once determined a prioritized and targeted exercise program can focus on each specific defect.   

Working with a knowledgeable golf fitness instructor is paramount as s/he will develop, from the initial assessment, a keen sense as to where you are in your conditioning level, how to begin your corrective program, and how quickly you should be advancing your program.   This will ensure a safer and more successful exercise intervention that will produce faster outcomes both on the course and with your health.  A little persistence and patience on your part will assure a very favorable return on your investment.  

A reoccurring ache or pain is a pretty good sign that muscle imbalance and/or poor swing mechanics are factoring in on the discomfort.  Don’t let them keep you away from the game you love.  Seek advice from a plausible resource to identify and correct the root cause(s).  Remember, the pain's not fixed in most instances till the mechanism(s) that got you to the pain is resolved.  

Keep your body in balance for better, healthier golf.


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