Could your fitness level be holding back your distance and score on the golf course?

Your best round awaits you so keep reading for the magic rub that will be sure to increase your distance and decrease your score.

Does your back hurt before, during, or after golf? What about your hips, shoulders, knees, and ankles?

Did you know : 30% of all professional golfers play injured 53% of male and 45% of female golfers suffer back pain During a typical round the golfer: walks 4 miles, makes more than 100 swings (practice and actual), leans over for 30-40 putts, and bend down 50 times! What are you going to do to reduce the risk of new injuries, manage existing or old injuries, continue to play and improve your game?  I suggest working on your mobility, stability, and strength will address these issues and it’s not necessarily golf specific exercises you need – it ‘s human specific and you specific!  An individualized program designed around your assessment and goals. Let’s leave the golf specific instruction for the golf professionals and the fitness specific instruction to the fitness professionals.

In my experience the collaboration of these coaching professionals will help you improve your distance and game in no time! Jeri O’Hara a local Class “A” LPGA Teaching Professional says she wishes “All students would really understand how being fit is totally related to their success in golf.  Most students don’t understand the association.” How you address the ball, back-swing, down-swing, finish and follow through are specific to you and your skill level, mobility and strength. Trying to change things and power more through your hips isn’t going to happen if you don’t work on your hip mobility and strength. Rotating with a locked upper back, and inefficient wrist and neck mobility will affect your swing and your body negatively but hey “Nobody asked how you looked, just what you shot.” ~Sam Snead It’s the golf professional that can tell you what swing flaws you have. 

Common swing flaws include:


Basic Definition % of amateur players that have them
‘S’ posture: 25.3%
Too much arch in the lower back (“C” posture:) 33.1%
Shoulders slumped forward at address and back is rounded. Loss of posture/Lifting Up: 64.3%
Alteration of the original set up angles during the swing. Flat shoulder plane: 45.2%
Shoulders turn on a more horizontal plane than the axis of the original spine angle. Early Extension: 64.3%
The hips and spine go into extension or straighten too early on the downswing. Over the top: 43.5%
Over use or over dominance of the upper body during the downswing. Sway: 37.2%
Excessive lower body lateral movement away from target during the backswing. Slide: 31.4%
Excessive lower body lateral movement toward the target during the downswing. Reverse Spine Angle: 38.5%
#1Flaw for low back problems. Players lose flexion and side bend so they get unsafe extension and lateral flexion at the same time. Hanging Back: 32.3%
Failure to shift weight correctly back onto the front side on the downswing. Casting or Scooping: 55.9%
Early release of the wrist angles through the downswing and through impact. Chicken Wing: 35.6%

Loss of extension or breakdown of the lead elbow through the impact area. It’s the fitness professional that can tell you the most common physical causes for these swing flaws through an assessment to look for weaknesses and imbalances. Limited hip mobility (both internal and external rotation), Lack of hip strength Reduced trunk and shoulder mobility. Poor Core Strength Mobility and Stability issues in a joint by joint approach. (Segmental Stabilization) Balance Wrist, neck and ankle mobility issues. Breathing Recovery, Rest, and Fueling for Performance. (Nutrition)

All of the common swing flaws include common physical flaws such as these. Good kinematic sequencing is the key to consistent and accurate ball striking, and segmental stabilization holds your key to power. So in your effort to improve your game you must improve your fitness, work on your physical flaws and address your weakest links.

So here’s the rub, “Train and work out to improve your game.” Now just go do it! Build your core strength, your hip strength and train with safe effective exercises to improve your overall fitness level and address your weakest links. Get Golf fit and connect your weakest links for your next round! Your best round awaits you!

Listen here to Sheila discussing this topic on the Jon McComb show. Listen every Thursday to the Fitness segment: CKNW 980am @ 9:05am.  

Written by: Sheila Hamilton May 2016  


TPI Titleist Performance Institute Level One Seminar Manual

Conversation with Jeri O’hara Jeri O’Hara Class “A” LPGA Teaching Professional 604-729-6036 I am an accredited Class “A” LPGA Teaching Professional, TPI (Titleist Performance Institute), and a certified and NLP Practitioner (Neuro-Linguistic Programming). I have spent the last 15 years instructing golf on the North Shore as well as developing and facilitating various corporate golf seminars. I currently work out of the TAKaya Golf Centre as well as Northlands Golf Course, both on the North Shore. I specialize in coaching my students as opposed to being a “method” instructor. My belief is that the most important part of learning golf is the individual. Time is spent finding out how each student learns most effectively and instruction is based on their physical ability, motivation, and time availability. That way it is easy for them to learn and improve.

Book: Swing Flaws and Fitness Fixes By: Katherine Roberts   Vancouver Sun Article: Getting into the Swing of Things: May 7, 2016 Copyright: <a href=’’>3dagentur / 123RF Stock Photo</a>