My Golf-Fit Roadmap is a short golf blog post that looks at my ultimate roadmap to Golf Fitness for all golfers.
As a PGA Fellow Professional with years of experience helping golfers improve their games at graemefish.com, I’ve seen firsthand how physical limitations can lead to swing faults. Whether it’s a “short finish” caused by poor balance or a slice born from a lack of torso rotation, your body’s mobility is often the ceiling for your performance.
Based on my previous guides on fitness and stretching, I’ve compiled this ultimate “Golf-Fit” roadmap. This combines elements of my 6-Week Fit Program, my Balance Essentials, and my Core Mobility guides into one comprehensive routine.
The “Golf-Fit” Philosophy: Mobility, Stability, & Balance
A great golf swing requires three things from your body:
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Mobility in the neck, shoulders, and hips.
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Stability in the core to transfer power.
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Balance to maintain a consistent swing arc and a professional-style “hold the finish” position.
1. The Foundation: Dynamic Lower Body & Balance
In my “Balance in Golf” post, I emphasise that every golfer should be able to hold their finish until the ball comes to rest. If you’re falling off the ball, your foundation is weak.
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The Glute/Piriformis Stretch: Lie on your back, cross your right ankle over your left knee, and pull your left knee toward your chest. Hold for 30 seconds. This opens the hips for a better turn.
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Clam Shells & Fire Hydrants: From my 6-week program, these are vital for “waking up” the glutes. Strengthening these muscles provides the lateral stability needed to prevent “swaying” during the backswing.
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Balance Check: Practice your swing and hold the finish on your left side (for right-handers). Your belt buckle should face the target, and you should feel 90% of your weight on the outside of your lead foot.
2. The Engine Room: Core & Torso Rotation
If your torso is tight, you’ll likely “arm” the ball, leading to a loss of power and inconsistent strikes.
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The Cat/Camel Stretch: On all fours, arch your back like a cat, then drop your belly and lift your head. This loosens the spine, which is the axis of your swing.
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Twisted Torso Stretch: Sit with legs crossed (right over left), place your right hand behind you for support, and use your left elbow to gently twist your torso to the right. This directly mimics the thoracic rotation needed for a full backswing.
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The Plank & Side Plank: Core stability isn’t about “six-pack abs”; it’s about resisting unwanted movement. A strong plank helps you maintain your spine angle throughout the swing, preventing the “thin” or “fat” shots often caused by standing up out of the posture.
3. The Steering: Shoulders, Arms, & Neck
Tight shoulders often lead to a “steep” swing or a “chicken wing” finish.
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Cross-Body Shoulder Stretch: Pull one arm across your chest to stretch the rear deltoid. This allows for a deeper hand path in the backswing.
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The “Wall” Chest Stretch: Stand with your side to a wall, palm flat against it, and rotate away. This opens the chest, helping you avoid the rounded-shoulder posture that kills your swing plane.
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Forearm & Finger Stretch: Never overlook the hands! As I mentioned in my “Golf is a Science” post, the grip is your only connection to the club. Flexible forearms prevent “golfer’s elbow” and allow for better clubface control.
Putting it into Practice: The 15-Minute Daily Routine
You don’t need a “Rocky” style training schedule to see results. Just 15 minutes a day can transform your game over six weeks.
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Warm-up (3 mins): Walking high knees and lateral punches to get the blood flowing.
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Mobility (7 mins): Focus on the neck, torso twists, and hip stretches mentioned above.
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Stability (5 mins): Planks, squats, and lunges to build the “ground force” required for distance.
Final Pro Tip
I always say, “The finish position is the story of your swing.” If you can’t hold a balanced finish, go back to these stretches.
Your body might be telling you it’s too tight to move the way your mind wants it to.
What are your thoughts on My Golf-Fit Roadmap?
For more tailored advice or a bespoke fitness programme, feel free to reach out to me via my social media (Twitter @fishypro, Instagram fishypro_golf).
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