| Club | Loft | Carry |
|---|
Trying to scoop the ball airborne. Trust the loft — hit down and through, not up. The club's loft does the lifting.
Swinging harder with longer clubs. Swing wider and smoother — the extra shaft length adds distance automatically.
Ball too far back in the stance — forces a downward hit on the driver, killing distance. Ball off lead heel is the rule.
Scooping — trying to lift the ball. Trust the loft. Hit down and through. The divot should be small and in front of where the ball was.
Trying to help the ball up by scooping. Hit through the ball into the ground. The divot (or brushed grass) should be in FRONT of where the ball was.
Dumbbells + TRX · 2–4x per week · 40–45 min full routine · Anchor: fixed 8 ft overhead beam
⚠️ Knee-safe modifications throughout. Never push through knee pain.
TRX Single-Leg Balance Hold — 3 × 30 sec each leg
Shorten straps so handles hang at hip height. Hold lightly, stand on one leg with a slight knee bend only. Still hips, no wobble. Builds lead leg (right) stability for impact and follow-through. ✅ Knee safe.
TRX Plank Hold — 3 × 20–30 sec
Shorten straps to short/mid so feet hang 8–12 inches off the floor. Slip feet into handles, hands on ground beneath the anchor. Straight body line, core braced. Anti-rotation stability — keeps your swing on plane. ✅ Knee safe.
Glute Bridge — 3 × 12 reps
Lie on back, knees bent comfortably, feet flat. Drive hips up squeezing glutes, hold 2 sec, lower slowly. Weak glutes = swaying hips = missed shots. ✅ Knee safe — low load.
TRX Anti-Rotation Press — 3 × 10 each side
Lengthen straps to mid so handles hang at chest height. Stand sideways, hold both handles at sternum, press straight out and resist the rotational pull. Hold 2 sec. Core foundation for a powerful swing. ✅ Knee safe.
Standing Hip Circle — 2 × 10 each direction each leg
Hold TRX or wall for balance. Lift one knee to hip height, draw a slow controlled circle. Keep standing knee soft. Most golf-specific movement in this routine. ✅ Knee safe — your range, your control.
90/90 Hip Stretch — 90 sec each side
Sit on floor, both legs at 90°. Sit tall, breathe into the stretch. The single best hip opener for golf — tight hips = blocked rotation = weak swing. ✅ Knee safe.
Thread the Needle — 60 sec each side
On all fours, slide one arm under body and rotate upper spine. Opens thoracic spine — directly increases shoulder turn depth. ✅ Knee safe.
Child's Pose with Side Reach — 45 sec each side
From kneeling (pillow under knees if needed), sit hips back, reach arms to one side. Opens lats — tight lats = over-the-top swing = hooks. ✅ Knee safe — use padding.
Standing Thoracic Rotation — 10 slow reps each side
Club or broomstick across shoulders, soft knees, rotate fully. Hold 2–3 sec at end range. This IS your backswing and follow-through. ✅ Knee safe.
Half-Kneeling Hip Flexor Stretch — 60 sec each side
Folded towel under back knee. Torso tall, shift hips slightly forward. Tight hip flexors = early extension = weak impact. ✅ Knee safe — always use padding.
Supine Spinal Twist — 45 sec each side
Lie on back, one knee crosses body to opposite side. Arm out, look away. Breathe and let gravity work. Decompresses spine and opens thoracic rotation. ✅ Knee safe.
Figure-4 Glute Stretch — 60 sec each side
Lie on back, cross ankle over opposite knee, gently pull uncrossed leg toward chest. Deep glute and hip opener — tight glutes block hip rotation. ✅ Knee safe — lying down, no load.
Chest Opener (TRX or Doorframe) — 30 sec
Shorten straps to mid. Face away from the anchor, one handle in each hand, arms back and slightly upward — the 8 ft overhead angle naturally opens the chest. Walk feet back toward the anchor to increase the stretch. Counters daily forward posture for a fuller shoulder turn. ✅ Knee safe.
TRX Rotational Row — 3 × 10 each side
Lengthen straps to mid-long so one handle hangs at shoulder height. Stand sideways, grip the single handle with both hands, lean back slightly to load the strap. Pull to chest while rotating torso away from the anchor. Rotation + pull = exact pattern of your downswing. ✅ Knee safe.
TRX Fallout — 3 × 8–10 reps
Lengthen straps to full. Face the anchor, arms extended forward at shoulder height, body angled back. Walk feet slightly forward to increase load. Let arms travel up and overhead, keeping body in a straight line. Your 8 ft overhead anchor is ideal for this one. Best golf core exercise — trains the stretch-load of your backswing. ✅ Knee safe.
Dumbbell Romanian Deadlift — 3 × 10 reps
Soft knees only — no deep bend. Hinge from hips, dumbbells close to shins. Drive hips forward to stand. Same hip pattern as your downswing. Start light. ✅ Knee safe.
TRX Row — 3 × 10 reps
Lengthen straps to mid-long. Face the anchor, walk feet forward under it until you're leaning back at roughly 45°. Pull chest up to hands, squeeze shoulder blades together at the top. Walk feet further forward to increase difficulty. Upper back strength prevents posture collapse through impact. ✅ Knee safe.
Dumbbell Lateral Raise — 2 × 12 reps
Light weight, arms to shoulder height only. Slow and controlled. Shoulder stability for consistent swing plane. ✅ Knee safe.
📅 Weekly Structure
2 days (minimum): Full routine — Stability → Flexibility → Strength (~40–45 min)
Bonus days: Flexibility section only (~12–15 min) — safe to do daily