As a PGA Professional, I see golfers with unique body types and compositions every day, but there’s a common thread that runs through nearly all of them – a universal lack of mobility and poor posture.
Most golfers I work with spend upwards of 8 hours a day sitting at a desk, often with bad posture. They come to me with very rounded shoulders, tight chest muscles, limited hip mobility and tight hamstrings – all issues that affect them before they even start their backswing, and contribute to major problems during the movement itself. These physical limitations severely impact their ability to create rotation and speed, and make it almost impossible for them to maintain their “address” position during the swing.
The most common golf injuries I observe in my clients are those involving the lower back. The golf swing is an extremely dynamic movement that requires balance and precision – and golfers who experience back injuries are usually the same ones who have limited mobility in other major muscle groups. This creates poor posture and forces their lower back to take on too much of the load.
A well-balanced and mobile body made up of pliable muscles will allow the force to be spread evenly across muscle groups – ultimately driving longevity in this great game. My experience with TB12 has been enlightening – to say the least. TB12’s belief in the “speed of sport” concept was particularly impressive. In golf we want to be fast, balanced and precise. The old model of lifting heavy plates and dumbbells at a slow pace just doesn’t make much sense if the end goal is fluidity and precision in the swing.
TB12’s functional exercises do a great job of creating a mix of rotational, fast-twitch, and balanced movements. I’ve integrated the TB12 resistance bands into my golf training and daily workouts, and the biggest benefit I’ve noticed is improved core strength and balance. The dynamic movements of these exercises perfectly mirror many of the movement patterns found in the golf swing. The golf swing asks us to make a very fast swinging action and then come to a complete stop while remaining in balance – many of TB12’s resistance band exercises focus on the muscle groups that facilitate this task. They challenge the brain to fight for balance at the end of a dynamic movement, and that’s crucial for anyone struggling to retain their balance into the follow-through.
My experience with the TB12 Vibrating Pliability Roller has changed my recovery process to the point where I now use it before and after every workout, and before and after each round of golf. It not only primes my muscles for play, but also helps them to recover after the grind of walking 18 holes. I believe pliability should be at the forefront of everyone’s mind – not just for golf, but for every style of life and activity.
Golf is a sport that requires long, lean muscles to deliver the clubface swiftly and accurately to the golf ball. By emphasizing pliability and functional training, golfers can learn to swing the club at greater speeds and with more accuracy – all while keeping their bodies healthier and more mobile. Something as simple as pliability work in the morning and at night can have a huge impact on the golf swing -- and quality of life. Hydration and nutrition are two things I’ve prioritized lately as well. There were definitely times during college when I was playing in a tournament and felt completely drained of energy and focus.
After reading The TB12 Method and making hydration and nutrition a priority, I now make a concerted effort to drink half my body weight in ounces of water each day and to keep plenty of quality snacks in my golf bag at all times. Staying hydrated and keeping my energy levels up throughout the day allows me to avoid any unnecessary mental drop-offs in focus. Far too many golfers I work with don’t prioritize priming their mind and body before and during a round of golf. Four or five hours is a long time to be competing and walking around, and you need to do everything you can to prepare your body for success.
I know a lot of recreational and competitive golfers run into the trap of dropping off a cliff mentally and physically after 9 holes. In a panicked effort to regain energy, they’ll guzzle a bottle of water and eat a hot dog at the turn. Instead of a steady intake of water and light snacks throughout the round, they shock their system with a sudden gut bomb. It’s a recipe for disaster. A little forethought and prep work can go a long way toward avoiding this feeling of dehydration and exhaustion. Make a habit of drinking water consistently throughout the day – before, during, and after your round. Put some quality snacks into your golf bag before the start of each week. I typically recommend bringing mixed nuts, a protein bar, a banana, fresh fruit, or any other healthy snack you can fit!
Golfers can learn a tremendous amount from TB12. Tom Brady is a fantastic example of how taking care of your body can keep you in peak mental and physical condition as you age. Most people start to play and practice golf more once they retire, but at that age they’re starting to deal with injuries and nagging issues that keep them from enjoying golf to the fullest. As a society of golfers, we need to adopt a forward-thinking mindset when it comes to our physical well-being – if it starts at an early age, it simply becomes a way of life that will allow us to enjoy longevity in this sport we love.
Keith is a Class A PGA Professional with extensive experience in both playing and teaching golf. Keith competed for and earned a spot on his Division 1 college program at New Mexico State. After graduating, he played professionally for several years before discovering his true passion for teaching others. Keith firmly believes that golf should be made accessible to everyone, and that by providing simple and effective information, anyone can learn to enjoy the greatest game ever played. You can learn more about Keith and his teaching through his Instagram and website.