Many of you may be eager to start a golf-fitness program but unsure of how or where to start. The key to developing a golf fitness program to fit your particular needs is to find out what golf related restrictions, if any, your body has. Performing a golf-fitness screen can help you give you a starting point and determine what exercises you should be performing.

New Masters Champion Danny Willett did just that. Willett had to modify his swing and develop a specific golf- fitness program to address his physical limitations. Click here to read about Willett’s fitness program and swing modification.

If you cannot do certain functional moves in everyday life-like squatting, lunging or even bending over, then you will have difficulty in certain parts of your golf swing.

A basic golf-specific screen simply gives you key information about your physical condition. In order for you and your fitness professional to design a golf-specific exercise program, it is important to have a plan. With a golf-specific fitness screen, you will be able to determine any physical limitations that may be affecting your performance on the golf course.

Cardiogolf Off-Course Exercise to Determine Physical Limitations

Overhead Deep Squat to Test Lower Body Strength and Stability

This test will help you measure the overall mobility in your legs, ankles, shoulders and spine.  If you are unable to perform this test, it is likely that you will not able to maintain your spine angle throughout your downswing.  The natural tendency is to thrust your hips toward the ball at the start of the downswing, thus pulling yourself up and out of the shot causing an array of errant shots and loss of power. Low results in the overhead deep squat test may be related to C and S-postures and lack or rotation.

How to Perform Test

Standing in your golf address position, place a club behind your back or simply raise your arms above your head while holding a golf club.

• Perform a squat as you attempt to maintain your original spine angle.
• Keep your arms raised over you head. Keep your knees aligned over your feet and heels planted on the ground.
• Maintain your balance.