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Welcome to the eight week challenge week one mobility

Welcome to the eight week challenge!

This eight week challenge is separated into four sections. Each category represents two weeks of golf fitness tips.

Here is the synopsis of the topics we will cover:

1. Mobility:
We focus on increasing flexibility in the body, specifically the hips, hamstrings, torso and shoulders.

2. Stability:
Works areas of the body requiring stability, such as the core (abdominals and back muscles).

3. Balance:
Exercises designed to enhance balance and a greater sense of body awareness or feel.

4. Power:
Now that we are establishing more flexibility, stability and balance we implement “power” building exercises for more speed and strength in your swing.

This week we focus on the hips and hamstrings.

The joints and muscles around the hips are responsible for a tremendous amount of power in the golf swing. From a flexibility or mobility perspective the ability to rotate your hips with in the “barrel” of the golf swing is critical. As I point out in my new book many of the most common swing flaws, such as sway or coming over the top, are a result of a lack of proper rotation in the hips.

Let’s get started!

Articulating bridge position

Knees bent feet placed approximately one foot from the glutes. Inhale as you press your lumbar spine towards the floor and engage the glutes. Exhale as you lift your hips off the floor, one vertebra at a time. Reverse the movement as you lower your gluts back to the floor. Repeat five to ten times.

Articulating bridge position

4 x 4 hip stretch

4 x 4 hip stretch

Place the left ankle over the right knee. Press your left knee away from your body. Place your strap around your right hamstring and lift your right leg off the floor. Hold for five breaths and switch sides.

Spinal/hip/hamstring series with strap

Place a strap or belt around your right foot and extend your left leg. Flex both feet and activate both quads. Press your left hip towards the floor, extend your left arm perpendicular to your body. Hold for five breaths. Extend your right leg to the right (maintain connection between your left glute and the floor). Hold for five breaths.

Place the strap in the left hand, extend the right arm perpendicular to the body and bring the right leg and hip to the left. Hold for five breaths and switch sides.

Spinal/hip/hamstring series with strap

Practice tee warm-up

Practice tee warm-upThis video tip called “leg swings” helps you develop more movement in the lower body, thus giving you the opportunity to build more strength and power generation from the lower body.

Editor's Note: Katherine Roberts, founder of and has over 20 years of experience in golf specific fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at