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Welcome to the eight week challenge week two more mobility

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!

Spine/hip separation twist

Begin on the right side, knees at a ninety degree angle arms extended at shoulder height. Inhale deeply as you bring the left arm across your body to the left side. Keep the knees together and repeat five times. Switch sides.

Spine/hip separation twist

Twisting table

Twisting table

Begin on all fours, elbow place behind your head. Inhale while twisting from the lower abdominal muscles and thoracic spine towards the ceiling. Exhale and tuck your right shoulder under your left side. Repeat five times and hold for five more breaths.

Shoulder stretch with club behind back

Place the club or towel in your right hand, palm facing the ceiling. Bring the right arm over your head and the right palm behind your back. Bring your left arm behind your back and clasp the club or towel. Inhale as you gently pull on the towel, exhale and release. Repeat five times and switch sides.Shoulder stretch with club behind back

Static lunge with golf club rotation

Static lunge with golf club rotationPlace the right knee on the floor, left leg at a ninety degree angle. Place the club across the chest and stabilize the hips. Rotate the trunk to the right and the left. Move with control, focusing on the range of motion in the trunk and stabilizing the hips.

Passive hip release with one leg on the chair

Place your left leg on the seat of the chair, extend your right leg to the floor. Hold for three to five minutes and switch sides.Passive hip release with one leg on the chair

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