Three Simple Ways to Assess Your Skill

By Golf Fitness MagazineOctober 7, 2008, 4:00 pm
The following are three simple assessments that any golfer can do without the help of a pro to assess themselves and identify areas of weakness or lack of mobility within their swing.
With proper exercise, you can improve your golf ability and greatly reduce the risk of injury'increasing your time on the course!
1.) Overhead Deep Squat
The overhead deep squat test is a very informative test you can perform which can identify many aspects related to the golf swing with one test. The deep squat is used to assess bilateral, symmetrical, mobility of the hips, knees and ankles. When you hold a golf club overhead and do your squats, the test assesses bilateral and symmetrical mobility of the shoulders as well as the thoracic spine.
To perform this test, begin by standing with your feet shoulder width apart and toes pointing forward. Next grasp a club about 6 inches wider than the width of your shoulders and extend the arms directly overhead, keeping the shaft in-line with your head and over your foot print.
Next, simply squat down as far as you can go, while keeping the club as high above your head as possible. You must keep the heels on the ground at all times. After you have gone down as far as you can go, keep the club high above your head and stand back up.

2.) Open Books Arm Bent Test.
The Open Books test checks the flexibility of your pectoral (chest) muscles, upper spine/rib cage and overall shoulder joints in a simulated golf rotational movement.
Turning to the top of the swing requires rotation through many joints with the overlying muscles and tissue having to stretch. Without these coupled movements joint separation is difficult.
To perform this exercise, lie on your side with your hips and knees bent to 90 degrees and use the bottom hand to hold the knees together. Take your top arm and bend the elbow to 90 degrees.
Keeping your knees in contact with the ground, try to rotate your top arm all the way back toward the floor. Try to touch your forearm to the ground, keeping your elbow bent and at eye level. Return and repeat on both sides.

3.) The Single Leg Bridge Extension
The Single Leg Bridge Extension is a superb exercise for assessing the strength of the glutes, and core
stability. If the pelvis can remain high and level throughout this test then the hip to core control is fairly good. Since we look at pelvis and abdominal cage for power generation, energy transfer, spine protection and posture control, this ability is important.

Lying flat on your back with your hips and knees bent, feet flat on the ground, and knees and feet together. Lift your hips up off the ground then extend one leg straight out so its parallel to the other leg.
Try to maintain a high and level pelvis and focus on firing the glute and minimizing the hamstring
involvement. Hold for up to 10 seconds. Then repeat on the other leg.

Being able to do all three of these basic assessments with relative ease should give you piece of mind that you are improving your ability to make a correct golf swing without certain limitations. If you had trouble doing any of these, it would be in your best interest to seek out a golf physical therapist or a golf Certified trainer to find out exactly where your limitations lie before spending time and money on new equipment and additional lessons.
To find a golf fitness professional in your area to help with your assessment, please log on to and click on Golf Fitness Directory to find a pro in your area.

EDITORS NOTE: Golf Fitness Magazine is the only national consumer publication dedicated to golf-specific fitness, mental focus, and improving ability, performance and health among all golfers. Our priority is to maximize your potential, lower your scores, reduce your risk of injury, and extend your golfing years. Each issue has departments dedicated to men, women, seniors, and juniors along with tips, advice and simple exercise routines from GFMs team of experts. If you want to improve your golf game, and hit the ball farther, click here for special offers on a subscription so you can have all this and more in-depth advice delivered right to you! Get cutting edge fitness & mental tips sent to your inbox each month with our FREE golf performance eNewsletter, Shape Your Game. To contact our Senior Editor, Publisher or Online Editor with questions or comments, please visit our web site for more information.

Rose weathering delayed Indonesian Masters

By Associated PressDecember 16, 2017, 3:52 pm

JAKARTA, Indonesia - Justin Rose held a three-stroke lead after eight holes of the third round Saturday when play was suspended for the day due to bad weather at the Indonesian Masters.

Rose was 3-under on the day and led his playing partners Kiradech Aphibarnrat and Scott Vincent. The Englishman led both players by a stroke after the second round was completed Saturday morning due to weather delays on Friday.

Brandt Snedeker withdrew with apparent heat exhaustion on Friday on the 11th hole of the second round. Ranked 51st in the world, he flew to Jakarta looking to move inside the top 50 by the end of the year and ensure a spot in next year's Masters.

Getty Images

Lexi (wrist) WDs from Diamond Resorts Invitational

By Golf Channel DigitalDecember 15, 2017, 11:27 pm

Lexi Thompson on Friday withdrew from the Diamond Resorts Invitational, citing inflammation in her wrist. Thompson, who teamed with Tony Finau to finish tied for fourth place in last week's QBE Shootout, said she is under strict doctor's order not to hit golf balls until mid-January.

The Diamond Resorts Invitational is scheduled Jan. 12-14 at Tranquilo Golf Club in Orlando, Fla. The field for te 54-hole event includes LPGA and PGA Tour Champions players, as well as celebrities from the worlds or sports and entertainment.

Getty Images

Rose leads Indonesian Masters; Snedeker WDs

By Associated PressDecember 15, 2017, 2:04 pm

JAKARTA, Indonesia - Justin Rose completed the final two holes of his second round early Saturday for a 3-under 69 and a one-stroke lead at the Indonesian Masters.

Rose, who had a first-round 62, was among a quarter of the field forced off the Royale Jakarta Golf Club course after weather delays on Friday.

The Englishman, who bogeyed his last hole, had a two-round total of 13-under 131.

Kiradech Aphibarnrat, who completed his 64 on Friday, was in second place.

Brandt Snedeker withdrew with apparent heat exhaustion on Friday on the 11th hole of the second round. Ranked 51st in the world, he flew to Jakarta looking to move inside the top 50 by the end of the year and ensure a spot in next year's Masters. He has been affected by a rib-sternum injury for most of the season.

Newsmaker of the Year: No. 2, Donald Trump

By Golf Channel DigitalDecember 15, 2017, 1:00 pm

Even away from the White House, President Donald Trump generated plenty of headlines this year.

Trump’s first year in office didn’t dim his enthusiasm for the game, as he made splashy appearances at two big events, tweeted about golf to his more than 44 million followers, teed it up with some of the sport’s biggest stars, including Tiger Woods, Rory McIlroy and Lexi Thompson, and fired a few eyebrow-raising scores. Logging more than 75 rounds since his inauguration, the 3-handicap has only bolstered his reputation as the best golfing president, particularly after his alleged 73 with Sen. Lindsey Graham.

None of his appearances created a bigger stir than when he attended the U.S. Women’s Open. Despite protests and calls for the USGA to move its premier women’s event from Trump Bedminster – the president reportedly threatened to sue – his weekend there went off without incident, as Trump watched the action and hosted players in his private box near the 15th green.

Full list of 2017 Newsmakers of the Year

Despite his controversial rhetoric on a variety of national issues, Trump has remained a staunch supporter of women’s golf, and he became the first sitting president to attend the U.S. Women’s Open.

An honorary chairman of the Presidents Cup, Trump also flew to Liberty National for the biennial team event, where he presented the trophy to the U.S. team and dedicated the victory to the hurricane victims in Texas, Florida and Puerto Rico.

In late November, amid tweets about the national anthem, Turkey, Egypt and Time Magazine, Trump announced that he was playing a round in South Florida with Woods and world No. 1 Dustin Johnson.

Yes, that too became a headline, just like everything else Trump did in 2017.

Playing with the pros

Tiger, DJ and Faxon

Article: Video, images from Tiger, DJ's round with Trump

Article: After DJ and Tiger, Trump plays golf with Jack

Rory faces criticism

Article: Rory: Round with Trump about respect for presidency

Article: Rory: Round with Trump not a 'political statement'

President at the Presidents Cup

Video: President Trump makes the rounds at Liberty National

Article: President Trump presents trophy to U.S. team

Article: Stricker: 'Great thrill' to get trophy from Trump

Purported round of 73 with Lindsey Graham

Article: Senator tweets Trump shot 73 in windy, wet conditions

Article: Graham offers details on Trump's round of 73

Cart on the green

Article: Trump appears to drive cart on Bedminster green

Presence and protests at U.S. Women's Open

Article: Trump makes presidential history at Women's Open

Article: Trump supporters, protesters clash near Women's Open

Article: UltraViolet takes protest inside Trump National

Photo gallery: President Trump at the U.S. Women's Open

Trump golf properties


Article: Environmental group vandalizes Trump golf course

Article: Man accused of vandalizing four Trump courses


Article: Two Trump courses in Scotland losing millions

Article: Eric Trump denies Russia helped fund golf courses

Article: Trump company ordered to pay $5.77M in dues dispute

Reportedly fake TIME covers

Article: Trump clubs display fake Time magazine cover

Trump apologizes for voter-fraud story

Report: Trump's voter fraud claim tied to Langer

Langer: Trump 'apologized' for story mix-up

Pros comment on the president

Article: Players defend Trump at Senior PGA Championship

Article: Trump congratulates Daly; Daly congratulates Trump