Justin Leonard-pre-round stretch

Following a personalized golf fitness program is the *real* way to gain distance and play your best golf

Your current driver may only be a couple of years old, but it sure can be tempting to buy the latest model promising more distance and accuracy. After all, who wouldn’t want to step on to the first tee with a club designed by AI or twisted face built to straighten out your misses?

Of course, we all know there’s something far greater than a golf club separating your drives from a 340-yard Dustin Johnson bomb – and it’s not an injected clubface. It’s your body.

The real measure of gaining distance, for that matter, is building strength in your core and hips. Because while lighter and faster clubheads can help to add a few yards, explosive rotational force, and clubhead speed is where the tangible difference in the long ball occurs. That’s where GOLFFOREVER comes in.

Whether you’re 30 or 80, a 20 handicap or a plus 2, following the right exercises properly and consistently can completely reshape your body’s ability to swing a golf club.

Step 1: Erase muscle imbalances and mobility deficiencies

woman stretching outdoors

Almost all people have various imbalances in their muscles and a lack of mobility that can impede their ability to maximize clubhead speed and increase the chance for injury if not properly addressed.

That’s what the GOLFFOREVER daily routines are all about. If you look closely, you’ll notice each routine carefully targets the shoulders, hips and all four sides of the core with exercises to build strength, endurance and mobility in key areas. By following each routine consistently and in the correct order, you’ll safely and effectively rebalance your muscles and improve mobility.

Step 1.5: Continue to follow Step 1 and stay patient!

woman performing body weight squat

The most common mistake I’ve seen in my years of practice is the desire to jump right into the complex strength training exercises before laying a solid foundation. This almost always leads to poor performance and dramatically increases the chance for injury.

That’s why it’s crucial to keep your body balanced and mobile by doing the GOLFFOREVER Daily Routines regularly.

Like the spokes on a wheel or cables in a suspension bridge, each muscle group of the core must work together in balance. If one part of the system is weak or imbalanced, eventually the whole system breaks down – much like a wheel or bridge would collapse if it has weak links.

This manifests as pain, injury and “energy leaks,” which prohibit the efficient transmission of force through your body to the clubhead.

Step 2: Build explosive rotational strength

lateral lunge demonstration

Once you’ve established a solid foundation by doing the Daily Routines regularly, now you’re ready to build the type of power you’ve always wanted.

>Within the My Program menu’s Strength Training program and Rotational Power Workouts, we’ve strategically placed a series of exercises that focus on hip extension strength (such as the Single Arm Deadlift, Step Up Suitcase Carry and Lateral Lunge with Weight) and core rotational power (such as Standing Anti Rotation, Cable Chops, Low to High Rotation and others).

When followed properly and consistently, these are the exercises that will unlock power in your golf swing you never knew you had. And when you couple your newfound balanced and mobile body with an improved ability to rotate from the core and hips, now that’s when we’re talking high and straight drives down the middle.

It’s no secret we say “change comes commitment” in our videos often, and that’s for a good reason. Because you can change out your driver for a new model and, sure, you may gain a little distance. But the only way you’ll really add those extra 20 yards is by committing to the most important piece of golf equipment you own: your body.


Dr. Jeremy James

Dr. Jeremy James founded and was director of the Aspen Club Back Institute in Aspen, Colorado, is the coauthor of the bestselling The Younger Next Year Back Book and earned his Doctor of Chiropractic from the University of Western States. Learn more about Dr. James here.


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