This entry is part 1 of 9 in the series Exercise Library

Is your body helping you play the best golf possible? Do you want to feel better and play better golf? Maybe the FitGolf Golf Fitness Handicap can help.

 

How does the FitGolf Golf Fitness Handicap apply to you?

FitGolf Golf Fitness Handicap is a series of body movement tests that tell a story about how your body works in golf swing. It also shows how you might be at risk for an injury from golf. Each test is worth a maximum of three points.  If you pass the test you get a zero and if you fail you get a three.  There are 12 tests in all.  

If your FitGolf Golf Fitness Handicap is higher than your Golf Handicap, then FitGolf Performance Centers staff can improve your body and make you feel better. If your golf handicap is higher than your FitGolf Golf Fitness Handicap, then golf lessons from your golf instructor will have a larger effect on your level of play. That means that your body is working well enough and that there is probably a problem with your technique or skills.

For example, if your FitGolf Golf Fitness Handicap is 18 and your golf handicap is 10, golf fitness training by FitGolf Performance Centers staff will help you lower your scores, be more consistent, feel better and prevent injury.

Add up the results of each test below. That is your FitGolf Golf Fitness Handicap. Would you rather our golf fitness expert figure this out?  Enter your test results into the form below, and our golf fitness experts will help you understand the results and complete your golf fitness handicap.

Contact your local FitGolf Performance Center and ask for the FitGolf Golf Fitness Handicap Testing. It is free, it’s easy and our Centers want to help you.


Jeremy Klinkhamer, PT, GPS, CGFI-MP2“At FitGolf Performance Centers of San Diego, we believe that your golf swing has to be efficient and safe.  Most golfers know their golf handicap, but not their FitGolf Golf Fitness Handicap.  The key to lowering their golf handicap is to have a FitGolf golf Fitness Handicap test so that we can see what areas of their body and motion need improvement.

 

Jeremy Kinkhamer

Golf Fitness Specialist

San Diego Body Balance Center


Pelvic Tilt Test

Fitgolf Golf Fitness Handicap - pelvic tilt testFitgolf Golf Fitness Handicap - pelvic tilt test

Do the test: Arch and flex your lower back and pelvis. Is the movement like the pictures?  Is it shaky or solid? If your movement looks like the pictures and does not shake, you get a zero.  Otherwise you get a three.

What it means: How does your lumbar spine and core affect your stability? Does your glute and abdominal control your pelvis and create STABILITY in your swing? If you lose posture during your swing, a challenged pelvic tilt test could be a contributing to the loss of posture.

 

 

Pelvic Rotation Test

Fitgolf Golf Fitness Handicap  - pelvic rotationFitgolf Golf Fitness Handicap - Pelvic Rotation test.

Do the test: Turn your lower body and keep your upper body perfectly still. If you do this and the lower body rotates as opposed to sideways motion, you pass and get a zero. If not you get a three.

What it means: Can you rotate your pelvis independently from your upper torso and ribcage. If not, consistent, powerful rotation could be compromised. You might slide or sway, suffer from early hip extension, rotate poorly, lose posture, or chicken wing.

 

 

 

Torso Rotation Test

Torso Rotation TestTorso Rotation Test

Do the test: Turn you upper body and keep you lower body perfectly still. If you do this and the upper body rotates as opposed to sideways motion, you pass and get a zero.  If not you get a three.

What it means: Can you rotate your upper torso and ribcage independently from your pelvis.  If not, you could have limited mobility in the thoracic spine or poor stability in the pelvis and low back. This can lead to loss of posture, slides and sways, reverse spine angle (the number one injury inducing swing fault in golf) and flipping the club.

 

 

Overhead Deep Squat

Overhead Deep SquatOverhead Deep Squat

Do the test: Put a golf club over your head, and squat.  Do your heels come up?  Do your hips get below your knees? Does the club get in front of your feet?  If any of these happen, you get a 3.  If the form looks just like the picture below, you get a zero.

What it means: For sure, this test is telling you about your swing.  Data indicates that when a golfer cannot do the overhead deep squat correctly, they will experience early hip extension every time.  Ever feel stuck, or trapped?  Have difficulty rotating through impact? That is probably early hip extension in action. Fix the squat form, and your golf swing will improve.

 

 

Toe Touch Test

Toe Touchtoe-touch-2

Do the test: Put your feet together.  Bend over and reach for your toes.  Your knees need to be kept straight.  Do you touch your toes with straight knees?  You get a zero.  Otherwise you get a three.

What it means: Golfers who cannot touch their toes will suffer from loss of spine posture.  It could be your hamstrings, or your glutes, or your abs, or your hip mobility.  Failed toe touch will lead to inconsistency and challenges with ball striking.

 

 

 

90/90 Shoulder Rotation Test

90 90 Test90 90 Test

Do the test:Start in the position shown on the left picture.  Now roll your arms up.  If your hands get past your ears you get a zero, otherwise you get a three.

What it means: Tour players average more than 110 degrees of shoulder external rotation. Golfers who do not have at least 90 degrees of this motion can suffer flying elbows, reverse spine angles, loss of posture, over-the-top motion and possible shoulder pain. You could also be a slicer because of this shoulder problem.

 

 

Single Leg Balance

single-leg-balance-2

Do the test: Stand on one leg as shown.  Can you make 15 seconds with your eyes closed and no wobbles?  If you do that on both legs you get a zero, otherwise you get a three.

What it means: Standing on one leg tests your proprioception systems, balance systems, and core and lower extremity strength and stability. It affects your weight shift too.

 

 

 

Lat Test

Lat TestLat Test

Do the test: Stand as shown in the left picture below.  Now flatten your back and lower your arms.  If you keep your back flat, elbows straight AND touch the wall overhead, you get a zero, otherwise you get a three.

What it means: This is a test of lat mobility and trunk stability.  It is a component of the overhead deep squat.  When the lats do not work right, we see a failed overhead deep squat.  The Lat Test is linked to loss of posture, early hip extension, and limited shoulder motion.

 

 

Half Kneeling Rotation

Half Kneeling Rotation

Do the test: Get into a half-kneeling position.  Put the club behind your back.  Now turn towards the up knee.  How far can you go without moving your knee or losing your balance.  If less than 60-70 degrees you get three points.  If 70 degrees or more you get zero.

What it means: This is a test of pelvic stability and trunk mobility.  It is a good indicator of how much separation and stability you will have in your swing. This is related to power and consistency.

 

 

 

 

Bridge with Leg Extension

Bridge with Leg ExtensionBridge with Leg ExtensionDo the test: – Get into the position on the left.  Now pick up your hips then extend one knee so that you are in the position of the right picture.  Do you get a cramp in the back of your thigh? Does your hip fall?  Repeat this on the other side.  If your hips drop or your get a cramp, you get three points, otherwise you get zero.

What it means:This is a test of gluteal control and strength. The glutes are one of the most important muscle groups in the body when it comes to golf.  Weakness in the glutes leads to problems in most of the other tests we do.

Leg Lowering Test

Bridge with Leg Extension

Do the test: Flatten your lower back.  Keep it flat and lower one leg without letting go of the lower back release.  Do this on both sides.  If you can get your leg down and still feel the pressure of the lower back on the floor, you get zero points, otherwise you get three points.

What it means: This is an abdominal stability and strength test.  The abdominals are another of the most important muscle groups in the body.

 

Hip Rotation Test

Standing Hip RotationStanding Hip Rotation

Do the test: Stand as pictured on the left.  Turn and see if the club is angled to 60 degrees or more per the right picture.  Repeat on the other side. If you do not get past 60 degrees you get three points.  If you do get to 60 or more degrees, you get zero points.

What it means: Hip joint rotation is critical to hip turn, pelvic and knee stability, power and consistency in the golf swing.  Are your hips helping your swing or not?

 


  1. get your golf fitness handicap
 

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This entry is part 2 of 9 in the series Exercise Library
This golf fitness exercises library by FitGolf is designed to help you add distance, power and consistency for lower scores and less pain in golf.
Golf Fitness Exercises - Releasing Exercises Releasing & Stretching for mobility and range of motion
Golf Fitness Exercises - Re-education Exercises Re-education exercises for stability, movement pattern training and basic strength
Golf Fitness Exercises - Rebuilding Exercises Rebuilding exercises for strength, speed, and power
Golf Fitness Exercises - Conditioning Exercises Conditioning Exercises for cardiovasular and muscle conditioning
Golf Fitness Exercises - for Balance Balance exercises to improve golf swing balance
Golf Fitness Exercises - Golf Drills and Exercises Golf drills and exercises to integrate your new body into your golf swing
Golf Fitness Exercises - Junior Golf Exercise Circuits
This entry is part 3 of 9 in the series Exercise Library

The exercises are organized by body area. Click on an image to view and download the exercises.

Upper Body Releases and Stretches
Chest Stretch Over Ball

Chest Stretch Over Ball

Chest Stretch Over Foam Roll

Chest Stretch Over Foam Roll

Chest Stretch Over Pillow

Chest Stretch Over Pillow

Scalene Stretch

Scalene Stretch

Prayer Stretch

Prayer Stretch

Twisting Prayer Stretch

Twisting Prayer Stretch

Stick Work

Stick Work

 

 

Lower Body Releases and Stretches

Butterfly Stretch

 

90-90 Piriformis Hip Stretch

90-90 Piriformis Hip Stretch

Cross Under Piriformis

Cross Under Piriformis

Double Knee to Chest

Double Knee to Chest

Cross Over Piriformis

Cross Over Piriformis

ITB Release Foam Roller

ITB Release Foam Roller

Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

90 90 Piriformis Stretch with Ball

90 90 Piriformis Stretch with Ball

Piriformis Accupressure

Piriformis Accupressure

Quadriped Hip Flexor Stretch

Quadriped Hip Flexor Stretch

Standing Piriformis Stretch

Standing Piriformis Stretch

Supine Cross Over Piriformis

Supine Cross Over Piriformis

Hamstring Stretches

Hamstring Stretches

Supine Hip Flexor Stretch

Supine Hip Flexor Stretch

ITB Release with Ball

ITB Release with Ball

Single Knee to Chest Stretch

Single Knee to Chest

Search and Destroy

Search and Destroy

     
Spine and Torso Releasing and Stretches     
Supine Trunk Rotation

Supine Trunk Rotation

Supine Trunk Rotation Legs Crossed

Trunk Rotation Legs Crossed

Prone Press-up

Prone Press-up

Scorpions

Scorpions

Side Lying Trunk Rotation

Side Lying Trunk Rotation

Side Stretch on Pillow

Side Stretch on Pillow

Side Stretch on Ball Knee Down

Side Stretch on Ball Knee Down

Spine Extension on Ball

Spine Extension on Ball

Spine Flexion on Ball

Spine Flexion on Ball

Side Stretch on Ball

Side Stretch on Ball

Straddle Rotation

Straddle Rotation

Static Back Accupressure

Static Back Accupressure

Static Back

Static Back

 

Re-education and Stability exercises greatly increase stability and control

This entry is part 4 of 9 in the series Exercise Library

The exercises are organized by body area. Click on an image to view and download the exercises.

Glutes and Hip Re-education    

Prone Hip Extension

Supine Adductor Squeeze

Deer in the Headlights

Bridge with Leg Extension

Bridge with March

3 Position Bridge

Hip Bias Training Exercises for Strength and Stability
non-weightbearing

Non-Weight Bearing Glutes

double-limb-static

Double Limb Static

single-limb-static

Single Limb Static

double-limb-dynamic-1

Double Limb Dynamic 1

double-limb-dynamic-2

Double Limb Dynamic 2

More Glutes and Hips…

Supine Bridge

Bridge Leg Extension

Assisted Single Leg Bridge

Single Leg Bridge – Core Activation

RNT Single Leg Bridge

Straight Knee Hip Rotation

Bent Knee Hip Rotation

Hip Windshield Wipers

Bridge on Ball

Supine One Leg Bridge on Ball

Hip Lifts

Bridge on Ball Bent to Straight Knee

Bridge on Ball Marching

Straight Leg Bridge on Ball

Straight Leg Bridge March on Ball

One Leg Bridge Bent to Straight Knee

Supine Push Pull

Reach and Glide

 Squat Progressions      

Criss Cross Deep Squat

Deep Squat Arm Reach

Deep Squat Heels Up Arm Raise

Deep Squat Lat Raise

Dumbbell Deep Squat

Wall Sit with Arm Slide

       
Core – Abdominals – Trunk Rotation       

Lower Abdominal Level One

Lower Abdominal Levels 2-4

Lower Abdominal Level 5

Lower Abdominal Level 6-7

Supine to Prone Rolling Lower Body

Supine to Prone Rolling Upper Body

Prone to Supine Rolling Lower Body

Prone to Supine Rolling Upper Body

Starfish Pattern One

Starfish Pattern Two

Assisted Curl-up

Abd

Abdominal Hollow

Pelvic Tilts Supine

Supine Chop

Supine Flexion and Extension

Supine Lift

Side Lying Rotation

Open Books

Cats and Dogs

Bird Dog Hip Extension

Bird Dog Arm Raise

Bird Dog Opposite Arm/Leg

4-Point Opposite Arm/Leg

Assisted Straight Leg Raise

Straight Leg Raise Core Activation

Assisted Side Leg Raise Core Activation

Gentle Ab Roller

Around the Worlds

Deadbug Sequence

Tall Kneeling Diagonals

Tall Kneeling D1 Extension

Tall Kneeling D1 Flexion

Tall Kneeling Flexion and Extension

Tall Kneeling D2 Extension

Tall Kneeling D2 Flexion

Tall Kneeling Lift

Tall Kneeling Chop

Half Kneeling Chop No Rotation

Chop Half Kneeling Rotation

Half Kneeling Chop

Half Kneeling Lift

Lifts No Rotation Half Kneeling

Lifts Half Kneeling Rotations

Half Kneeling D2 Extension

Half Kneeling D2 Flexion

Half Kneeling D1 Extension

Half Kneeling D1 Flexion

Half Kneeling Rotation

Chop Lunge Stance No Rotations

Chop Rotation Lunge Stance

Seated Spine Rotations

Leg Lowering

Dynamic Hamstring

Toe Touch Heels Up

Toe Touch Toes Up

Toe Touch Progression

RNT Single Leg Toe Touch

Toe Touch Heels Up

   
Shoulders – Shoulder Blades and Thoracic Spine  

Foam Roll Scap Stability

Foam Roll Scap Depression

Reach Roll Lift Down

Reach Roll Lift Up

Prayer Stretch Arm Lift

I-Y-T-W Swiss Ball

 

L’s on Swiss Ball

W’s on Swiss Ball

 

Y’s on Swiss Ball

 

T’s on Swiss Ball

Resisted All Fours Diagonals

Resisted Scap Diagonals

Resisted All Fours Hip Extension

Resisted All Fours

Resisted All Fours Reach

The Twist

The Twist 2

Reach Roll Lift Assisted

 

Superman

Up Lift Hold

Prone Over Ball Extension

Shoulder Swivels

       
Balance and Posture  

Seated Balance Leg Extension

Assisted DF/PF

Wall Sit Arm Slide

Resisted PF/DF

Elevated Heel Taps

Seated Balance on Ball

Set-up 1

Set-up 2

Figure 4 Walks

Feet Together Trunk Rotations

Backswing/Follow Through on Beam

Rotation on a Beam

Balance on a Beam

Rotation Ball Between Knees

Swiss Ball Kneeling

Oscillations at the Top

Address Posture Oscillations

Rotations on Ball

Foam Roll Rotations

Address on Foam Roll

Address on Beam

Turn on a Beam

Core Single Leg Stance

Stork Turns

Stork Turn Supported

Lower Body Kinematic Sequence Drill

Upper Body Kinematic Sequence Drill

Ball Release Impact Drill

Hip Twister Supported

Hip Twister

Trunk Rotation Feet on Line

 

Hip Lead Impact Drill

Impact Position Hip Swivels

Oscillation for Isometric Stabilization

Leg Overs

Butterfly Wings

       

Rebuilding and Strengthening Exercises Effectively Increase Your Strength and Power

This entry is part 5 of 9 in the series Exercise Library

The exercises are organized by body area. Click on an image to view and download the exercises.

Core and Abdominal Strength

abdominal roll out on legs

Abdominal Roll Out on Arms

abdominal roll out on legs

Abdominal Roll Out on Legs

abdominal roll out on leg

Abdominal Roll Out 2

Assisted Crunch

Assisted Crunch

Curl-up on a Ball

Curl-up on a Ball

Curl-up

Curl-up

Ball Wave

Ball Wave

Hammer Chop

Hammer Chop

Jack Knife Sit-up

Jack Knife Sit-up

Diagonal Curl-up

Oblique Curl-up

Plank

Plank

Hip Swivels Push-up Position

Hip Swivels Push-up Position

Plank Alternating Leg

Plank Alternating Leg

Plank to Push-up

Plank to Push-up

Prone Plank

Prone Plank

Hip Twister

Prone Twister

Prone Walkouts

Prone Walkouts

Resisted Core Activation

Resisted Core Activation

Russian Twists

Russian Twists

Side Curl-up Over Ball

Side Curl-up Over Ball

Single Leg Side Plank

Single Leg Side Plank

Side Hip Lifts

Side Hip Lifts

Side Planks

Side Planks

V-Sit

V-Sit

Side Bounce Twist

Side Bounce Twist

Upper Abdominal Curl with Twist

Upper Abdominal Curl with Twist

Straight Leg Raise

Straight Leg Raise

Skiers

Skiers

   

Upper Body Strength

rowing with tubing

Address Posture Rowing with Tubing

Advanced Push-ups

Advanced Push-ups

Chest Dumbbell Flys

Chest Dumbbell Flys

IYTW with Tubing

IYTW with Tubing

Pullover Dumbbell

Pullover

Push-ups on Ball

Push-ups on Ball

Reach Roll Lift Plank

Reach Roll Lift Plank

Single Arm Row Tubing

Single Arm Row Tubing

Sitting Forearm Rotations

Sitting Forearm Rotations

Seated Rowing

Seated Rowing

Seated Shoulder External Rotation

Seated Shoulder Ext.  Rotation

Seated Shoulder Int. Rotation

Seated Shoulder Int. Rotation

Split Stance Chop

Split Stance Chop

Squat Stance Chop

Squat Stance Chop

Squat Stance Lift

Squat Stance Lift

Standing D1 Extension Lunge

Standing D1 Extension Lunge

Standing D1 Flexion Lunge

Standing D1 Flexion Lunge

Standing D2 Extension Lunge

Standing D2 Extension Lunge

Standing D2 Flexion Lunge

Standing D2 Flexion Lunge

Standing D2 Flexion and Extension

Standing D2 Flexion and Extension

Standing Internal Rotation

Standing Internal Rotation

Standing Wrist Flexion

Standing Wrist Ulnar Deviation

Standing Wrist 2

Standing Wrist Radial Deviation

Standing Rowing

Standing Rowing

Lifts in Lunge Stance

Lifts in Lunge Stance

Lifts Lunges Stance No Rotation

Lifts Lunges Stance No Rotation

Wrist Strength 1

Split Stance Lifts

Split Stance Lifts

Wrist Strength 2

Lower Body Strength     

Address Posture Lunges

Address Posture Lunges

Step-ups

Step-ups

Backward Lunge

Backward Lunge

Box Jumps

Box Jumps

Box Steps

Box Steps

Double Leg Dead Lift

Double Leg Dead Lift

Lateral Bounding

Lateral Bounding

Lunges with Rotation

Lunges with Rotation

Medicine Ball Power Swing

Medicine Ball Power Swing

Reverse Wood Chop

Reverse Wood Chop

Seated Rotation Tubing

Seated Rotation Tubing

Clams

Clams

Single Leg Bridge

Single Leg Bridge

Resisted Lunge

Resisted Lunge

Resisted Mountain Climber

Mountain Climber Resisted

Resisted Single Leg Bridge

Resisted Single Leg Bridge

RNT Step-up

RNT Step-up

Side Leg Lifts

Side Leg Lifts

Single Leg Ball Squat

Single Leg Ball Squat

Split Jumps

Split Jumps

Split Squat

Split Squat

Ball Squat

Ball Squat

Spine Squat on Ball

Spine Squat on Ball

Single Leg supine Ball Squat

One Leg Supine Ball Squat

Wall Squat

Wall Squat

X-Walk

Single Arm Single Leg Deadlift

     

Balance exercises greatly increase balance and control

This entry is part 6 of 9 in the series Exercise Library

The exercises are organized by body area. Click on an image to view and download the exercises.

Balance and Posture  
Front Leg Swings

Front Leg Swings

Single Leg Balance

Steamboats

Stork Turns

Stork Turn Supported

Core Single Leg Stance

Simple Balance Matrix

Seated Balance Leg Extension

Assisted DF/PF

Turn on a Beam

Address on Beam

Address on Foam Roll

Resisted PF/DF

Elevated Heel Taps

Seated Balance on Ball

Figure 4 Walks

Feet Together Trunk Rotations

Backswing/Follow Through on Beam

Rotation on a Beam

Balance on a Beam

Rotation Ball Between Knees

Swiss Ball Kneeling

Rotations on Ball

Foam Roll Rotations

FEEL YOUR FEET – VIDEO ON SENSING BALANCE  

Golf exercise drills help integrate new physical ability into the golf swing

This entry is part 7 of 9 in the series Exercise Library

The exercises are organized by body area. Click on an image to view and download the exercises

Close the Gap

Club Behind Spine

Forward Shift Neutral Pelvis

Single Leg Torso Rotation

Swing Initiation Drill

Hip Bar Hinges

Hitting Zone Drill

Impact to Release Drill

Torso Acceleration Drill

Torso Backswing

Pelvic Tilt Golf Stance

Pelvic Tilt Find Neutral – Golf Stance

Set Impact Oscillations

Set Release Oscillations

Single Leg Address

Swing Connection Drill

     

Conditioning Exercises improve athleticism and endurance in golf

This entry is part 8 of 9 in the series Exercise Library

The exercises are organized by body area. Click on the exercise for a printable PDF

Assisted Mountain Climber

Asst’d Mountain Climber

Balance Matrix

Balance Matrix

Dynamic Warm-up

Dynamic Warm-up

Side Jumps

Side Jumps

Dynamic Warm-up

Front Step-up Kick

Hip Twist with Jump

Hip Twist with Jump

Inch Worm

Inch Worm

 

Lower Body Strength Matrix

Lower Body Strength Matrix

Side Step-ups

Side Step-ups

 

Stability Matrix 1

Stability Matrix One

Stability Matrix Two

Stability Matrix Two

Upper Body Strength Matrix

Upper Body Strength Matrix

Turkish Getups

Turkish Get-ups

   

Exercise Matricies provide a fun way to improve your physical ability

This entry is part 9 of 9 in the series Exercise Library

Click on an image to view and download the exercises

Animal Warmup

Dynamic Flexiility

Stability Matrix Two

Lower Body Strength Matrix

Simple Balance Matrix

Stability Matrix One

Total Body Matrix

Upper Body Strength Matrix

Turkish Get-up

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