Opinion & Analysis
Most golf fitness misses the mark completely
Most of what is touted as “golf fitness” just doesn’t do the basics right. It doesn’t pay due diligence to the fundamentals, and often goes straight for the low-hanging fruit of rotational speed and power. Maybe even worse is that much of it tries to make golfers believe that an exercise such as an explosive wood chop or a gadget like a weighted club can instantly add 30 yards to their game. I’m sorry, but it doesn’t work that way.
JUST LIKE A CLASSIC GET-RICH-QUICK SCHEME, IF it SOUNDS TOO GOOD TO BE TRUE IT PROBABLY IS.
Athletic ability for golf isn’t that different than athletic ability in other sports. You wouldn’t expect an aspiring soccer player to go straight to clean and jerks, heavy sled pulls and plyometrics. He needs to first gain the ability to run efficiently, sidestep and achieve good body position. Otherwise, he will never be able to apply the gains made from training to his on-field game.
It’s the same with golf.
If a golfer has poor posture and poor concepts of dynamic rotation, then the application of speed and power is going to be ineffective. This also applies if golfers are fundamentally unstable or have mobility issues in their major joints. Add to this the increased risk of injury from loading up with weighted rotation exercises and we have a situation where training isn’t only ineffective, but might even make golfers worse and lead to an injury that forces them to take time away for the game.
There are all too many horror stories where a severe injury from improper training derails a golfer’s career or causes them to lose passion for the game. This article hopes to limit those occurrences, as well as raise awareness of how golfers can improve their games and overall well-being through fitness.
What To Do Now
Get a Golf Lesson: Any golf coach worth their salt will be able to evaluate your setup posture and assess your concept of dynamic and efficient rotation specific to the golf swing. While an instructor may not know what movements need to be performed to fix certain flaws, many are familiar with top trainers in their area who specialize in just that. Ask them for their recommendation.
Get Screened: Follow up the lesson with a good, golf-specific physical screening that will identify your abilities in regards to stability, mobility and basic movement quality. I personally use a modified version of the Ramsay McMaster screening method, and add a few of my own tests. TPI certified trainers can also perform these screenings.
Get a Program: Now that you know where you are, it’s time to start moving up the chain. A quality training program will offer exercises that will challenge your level of stability, mobility and movement quality relevant to you and your golf. This program should also give you a strength stimulus by encouraging a gradual increase in load (pounds or kilos) and/or volume (sets and reps).
What To Do Next
Do these things frequently.
Change Up Your Program: Sticking to the same exercises for months on end will limit your ability to progress upward. A good trainer will anticipate positive and negative changes to your body, and tailor your routine to create continued progress in troublesome areas.
Get Golf Lessons: It’s really important to keep applying your increased physical capabilities to your game. Only a quality golf coach can reliably make this happen for you.
Eat Well: Quality nutrition is key to building muscle mass, getting stronger and staying healthy. Hydration is part of this, and golfers should aim to consume at least 1 pint of water for every 50 pounds of bodyweight per day.
Be Patient: Making lasting and tangible change takes time and consistent application.
Do these things occasionally.
Get Re-Screened: Monitor your progress by getting tested again. Once every three months is ideal.
Get Soft Tissue Massage: Yes, they’ll help you relax, but soft tissue massages also help with recovery from training.
What NOT To Do
Don’t be tempted by a “golf power” program that promises to add 30 yards in 30 days and blindly follows a non-progressive, non-specific set of exercises. Most of these programs completely ignore the principles of athletic development. You will likely end up disappointed, disillusioned and potentially injured.
Further, it’s important to stay the course if you do take the right steps. I’ve seen too many golfers bail on a program after three weeks because they haven’t broken par or some other scoring barrier.
The Takeaway
Athletic development in golf should adhere to the same principles as lasting improvement in any field. Accurate evaluation, quality advice and a patient, consistent application of hard work are what is required.
If you would like more info on golf-specific training, you can check out my website www.golffitpro.net or send me an email ([email protected]).
Club Junkie
Tour Edge Exotics mini driver review + TaylorMade Spider ZT Max first look – Club Junkie
On this episode of Club Junkie, I put the new Tour Edge Exotics Mini Driver to the test and break down the performance, forgiveness, distance, and where it fits compared to a traditional driver or strong fairway wood. If you have been curious about adding a mini driver to the bag, this one is worth a look.
I also dive into the new TaylorMade Spider ZT Max putter that was recently spotted and discuss the growing zero torque putter trend. Plus, there is a closer look at the new Project X Titan Yellow shaft showing up on the PGA Tour and what makes it different from other profiles currently out there.
Opinion & Analysis
AVL: We’re talking about practice! My best tips for taking your game to the course
With the beginning of June on the horizon and courses rounding into peak condition for the season, it’s time to hone the finer skills that often get rusty over the winter. More sunlight also means more time to get out on the course and work on your game.
Whether it’s the practice green or the driving range, there’s always something to improve—whether you’re enjoying the fresh air or preparing for a weekend game or tournament. You can work on drills or freestyle around the green, and friendly competition is a great way to sharpen your skills.
While there are endless ways to get better at golf, I’m going to focus on practicing around the green. Let’s take a look at a few things to keep in mind as we head into the summer months.
Drills
From the driving range to the practice green, it’s important to incorporate drills into your routine. Years ago, I spent a weekend working on my short game with James Sieckmann. He recommended doing drill work for 5–10 minutes, then returning to your main practice.
This way, you create a balance between structured drills and real-world scenarios, so you’re not confined to “perfect” situations. For example, hitting the same three-foot putt over and over is good for repetition, but after a while, it becomes less interactive for your brain.
My approach is to use a putting trainer with a narrow gate for the ball to pass through, or simply place tees just outside the width of the ball. I’ll hit a series of four putts through the gate for three sets. Then, from a similar distance, I’ll hit four putts without the training aid and repeat that sequence three times.
Next, I’ll hit a number of 15–25 foot putts in a random fashion, then circle back to repeat the short putt drills with and without the training aid.
This breaks up the rhythm of hitting short putts with the training aid. When you hit the same short putts over and over, it’s easy to get into a groove—which is great for the drill, but not reflective of actual course play. While finding a rhythm is fundamental for drills, I like to introduce variation with longer putts to keep things realistic.
Game Mode
Once you’ve established a foundation with drills, it’s time to simulate on-course scenarios. This is where a few practice games come in handy.
One that I’ve been enjoying lately involves putting 10- to 15-footers with two balls. If I make the putt, great! If I miss, I pull the missed ball back a putter length. Suddenly, that little tap-in becomes a nerve-wracking three-footer—at least at first. As you get better at this game, those three- and five-footers become much more comfortable and routine.
It may sound cliché, but each shot is just what it is—it’s how we react that makes the difference. I like this game because it blends the pressure of on-course putting with the consequence of leaving yourself a much longer putt than usual.
Another game I like is one I recently learned from Brad Faxon. Place three tees in a line at four different locations around the hole: one at 3 feet, one at 6 feet, and one at 8 feet. The 3- and 6-foot putts count as par, and the 8-footer is for birdie.
This game keeps you focused on scoring and helps you get into a competitive mindset. You can even think about this putting game while you’re on the course. I just started playing it, and last week I couldn’t get better than two under par.
Competition
Competition during practice is when drills and games come to life, and you start to see results. For me, nothing beats a putting contest with a friend or two. In the right setting, these contests can become talking points for the whole season.
Match play, a game of 21, or simply seeing who can make the most one-putts (with a small prize on the line) are all great ways to simulate real on-course pressure. Recently, I played in a putting contest where one competitor made back-to-back 30- and 50-foot putts. As they say, expect your opponent to make every putt—and he nearly did. That’s impressive, and it’s something you see on the course, too: you have to stay committed to your game plan, no matter what.
When it comes to practice, it’s important to blend feedback from recent rounds with the fundamentals you want to reinforce. Drills, games, and competition—from the driving range to the putting green—form the backbone of skills you’ll rely on during actual rounds.
Finding the right balance is something we’re all working on, one practice session at a time. With the beginning of June on the horizon and courses rounding into peak condition for the season, it’s time to hone the finer skills that often get rusty over the winter. More sunlight also means more time to get out on the course and work on your game. Whether it’s the practice green or the driving range, there’s always something to improve—whether you’re enjoying the fresh air or preparing for a weekend game or tournament. You can work on drills or freestyle around the green, and friendly competition is a great way to sharpen your skills. While there are endless ways to get better at golf, I’m going to focus on practicing around the green. Let’s take a look at a few things to keep in mind as we head into the summer months.
Drills
From the driving range to the practice green, it’s important to incorporate drills into your routine. Years ago, I spent a weekend working on my short game with James Sieckmann. He recommended doing drill work for 5–10 minutes, then returning to your main practice. This way, you create a balance between structured drills and real-world scenarios, so you’re not confined to “perfect” situations. For example, hitting the same three-foot putt over and over is good for repetition, but after a while, it becomes less interactive for your brain.
My approach is to use a putting trainer with a narrow gate for the ball to pass through, or simply place tees just outside the width of the ball. I’ll hit a series of four putts through the gate for three sets. Then, from a similar distance, I’ll hit four putts without the training aid and repeat that sequence three times. Next, I’ll hit a number of 15–25 foot putts in a random fashion, then circle back to repeat the short putt drills with and without the training aid.
This breaks up the rhythm of hitting short putts with the training aid. When you hit the same short putts over and over, it’s easy to get into a groove—which is great for the drill, but not reflective of actual course play. While finding a rhythm is fundamental for drills, I like to introduce variation with longer putts to keep things realistic.
Game Mode
Once you’ve established a foundation with drills, it’s time to simulate on-course scenarios. This is where a few practice games come in handy. One that I’ve been enjoying lately involves putting 10- to 15-footers with two balls. If I make the putt, great! If I miss, I pull the missed ball back a putter length.
Suddenly, that little tap-in becomes a nerve-wracking three-footer—at least at first. As you get better at this game, those three- and five-footers become much more comfortable and routine. It may sound cliché, but each shot is just what it is—it’s how we react that makes the difference. I like this game because it blends the pressure of on-course putting with the consequence of leaving yourself a much longer putt than usual.
Another game I like is one I recently learned from Brad Faxon. Place three tees in a line at four different locations around the hole: one at 3 feet, one at 6 feet, and one at 8 feet. The 3- and 6-foot putts count as par, and the 8-footer is for birdie.
This game keeps you focused on scoring and helps you get into a competitive mindset. You can even think about this putting game while you’re on the course. I just started playing it, and last week I couldn’t get better than two under par.
Competition
Competition during practice is when drills and games come to life, and you start to see results. For me, nothing beats a putting contest with a friend or two. In the right setting, these contests can become talking points for the whole season. Match play, a game of 21, or simply seeing who can make the most one-putts (with a small prize on the line) are all great ways to simulate real on-course pressure. Recently, I played in a putting contest where one competitor made back-to-back 30- and 50-foot putts. As they say, expect your opponent to make every putt—and he nearly did. That’s impressive, and it’s something you see on the course, too: you have to stay committed to your game plan, no matter what.
When it comes to practice, it’s important to blend feedback from recent rounds with the fundamentals you want to reinforce. Drills, games, and competition—from the driving range to the putting green—form the backbone of skills you’ll rely on during actual rounds. Finding the right balance is something we’re all working on, one practice session at a time.
Equipment
Seoul Sensibilities: Is Korean golf fashion starting to shape the world?
For Korean golfers, we always look forward to the last of the kkot-saem-chu-I for the true start of a new golf season. The term refers to a cold snap, but literally translates as “winter being jealous of the flowers beginning to bloom, thus lashing out one final time before surrendering to spring”.
A rather poetic mouthful packed into a short expression.
Koreans can be like that. Understated, yet oddly expressive at the same time. And nowhere is this more true on the golf course and in our golf bags. In fact, I suspect many Korean golfers look forward to new apparel and accessory drops more than they do actual equipment launches each year.

At this point, Korean golf fashion may exist on its own timeline. (courtesy of @seonbi_golfer)
There is ample evidence to support that suspicion. Korea is the world’s third-largest golf market behind the United States and Japan, yet its appetite for golf apparel exceeds that of both countries combined. Recent estimates suggest that Korea accounts for nearly 40 percent of the global golf apparel market, placing it among the world’s most influential golf fashion markets and punching well above its size.
Simply, we care deeply about how new golf clubs look and feel, but enjoy looking good while swinging them even more.
Golfers in the West may laugh and say that golf is played on a course, not a fashion runway. Perhaps. But what’s the harm in trying to look and feel good, if the added self-confidence can help actual performance? It certainly seems to have worked for Jason Day, who may have unlocked a new stats category: dormant strokes gained. Coincidence?

During the COVID-era, estimates placed the market near $9 billion, an astonishing figure for a single country.
As a proud member of Gen X, I’ve witnessed the highs and lows of golf fashion firsthand. The pleated trousers and wing-tipped shoes of Jack Nicklaus, the stylish plus-fours and knickers of Payne Stewart, the baggy black trousers and fitted mock-necks of Tiger Woods, and the thigh-hugging athletic tailoring of Rory McIlroy. Golf fashion, like the golf swing itself, has rarely stood still.
But nowhere have those trends shifted, evolved, and been scrutinized quite as relentlessly as in Korea. Here, golf fashion moves faster than fairway gossip, and consumers dissect brands with a level of discernment that can be both impressive and mildly terrifying. New brands are studied, judged, embraced, or dismissed with startling efficiency.
The result is a consumer base with one of the sharpest eyes for quality and authenticity anywhere in the world. It is difficult to quantify, but easy to recognize. Clean lines without trying too hard. Luxury mixed with utility. Trend awareness balanced by restraint and purpose.
It’s golf fashion shaped by one of the world’s most style-literate cities, something I like to call Seoul Sensibilities, referring to the taste level forged by a uniquely competitive environment.
And increasingly, global brands have noticed.

Many golf brands in Korea have their own flagship shops dedicated to apparel only
Titleist understood this years ago, when its apparel business in Korea took on a life of its own under new ownership and local direction. What had once been a straightforward extension of an iconic equipment giant became something sharper and more premium. By going all in on the serious Tour-player look (I couldn’t even fit into their XL sizes), Titleist struck the right chord with Korean consumers and helped its fledgling apparel business break into the mainstream. Titleist became a household name even for non-golfers who wore its caps, shirts, and windbreakers in daily life. In many ways, it proved that even heritage golf brands could carry real fashion credibility when viewed through a Korean lens.
Several years later, PXG took a page out of Titleist’s playbook and followed suit. Korean consumers helped transform the brand from one known largely for irons and loud commercials into something broader and more stylish. PXG apparel’s growth in Korea was explosive, where it found an early audience and turned the category into something more than mere logo merchandise. It is still hard to walk anywhere in Seoul without seeing its palindrome logo.
Malbon’s meteoric rise in the United States was genuine, but its ascent into a global golf lifestyle brand owes much to Korea, where it was elevated by a market already fluent in modern golf style. Korea did not simply embrace Malbon. It pressure-tested the concept, refined its appeal, and helped push it into the global spotlight.
As such, new brands may arrive from abroad, but more often than not, their sharpest evolution happens here. If a brand can earn credibility in Seoul, it’s deemed to have passed one of the toughest style audits in the game.
That is why the next meaningful chapter may not come from outside, but from a Korean brand moving in the opposite direction, carrying those Seoul Sensibilities outward as K-pop once did.

Play young Stay dope.
From Seoul, With Intent
Khalhon is a label that feels less like a trend-chasing newcomer and more like the product of a market that has already seen everything. Golfers here have long been surrounded by luxury logos, technical fabrics, and tour uniforms disguised as lifestyle wear and vice-versa. In other words, novelty alone rarely lasts here, and the Koreans seems to understand that instinctively.
Its style language leans into clean silhouettes, relaxed but tailored proportions, muted palettes, and premium materials that speak quietly but confidently. There is a modern city aesthetic running through it all, with strong layering pieces, thoughtful textures, and subtle branding that suggests sophistication rather than demanding attention.

“Built for the course. Designed beyond it.”
Most importantly, the garments seem designed to blur the line between golfwear and everyday style. Shirts, trousers, knitwear, and outer layers move comfortably between a game of screen golf, a lunch reservation, an airport gate, or an afternoon coffee in Gangnam with friends.
It raises the question of whether this is golfwear that happens to look good off the course, or everyday clothing that performs beautifully on the fairways.
Personally, I have long appreciated Nike Golf for its clean, athletic modernization of golf attire. It also has the useful side effect of making me look like a more serious golfer than I probably am. But off the course, there are times when being instantly identified as the golf guy in a crowd of non-golfers can feel a touch self-conscious.

“Built for the course. Designed beyond it.”
That is part of what drew me to Khalhon, which seemed to blend golf and everyday wear naturally. While some of the outfits may be slightly beyond my personal confidence level, the brand also offers tasteful options for older guys like me who still want to express a little personality without regretting the decision later.
These are not simply flashy outfits worn on the course and then banished to the closet until the next tee time. They work surprisingly well off the course too, and I suspect many of the pieces will still look right a couple of years from now, which would certainly be kinder to my wallet than most golf fashion trends tend to be.
And perhaps that broader lifestyle positioning also helps explain why someone like Sean Wotherspoon would find Khalhon creatively interesting in the first place.

“Built for the course. Designed beyond it.”
“Korea is not only one of the most fashion-forward golf markets in the world, but one of the most fashion-forward markets globally. Korea is ahead, and I love to watch and try to catch up.” – Sean Wotherspoon, Creative Director at Khalhon
Seoul and Beyond
If Khalhon’s rise says something about where Korean golf fashion is today, its relationship with Sean Wotherspoon says even more about where it is heading.
For readers less familiar with Sean Wotherspoon, his arrival at Khalhon is not some routine celebrity endorsement or influencer collaboration. In design and streetwear circles, Wotherspoon is regarded as one of the more influential creative voices of his generation, particularly when it comes to blending nostalgia, storytelling, and contemporary culture into products that people can connect with.
He first gained widespread attention through his now-famous Nike sneaker collaborations, where his vintage-inspired designs and instinct for color helped turn him into one of the defining artists of the late-2010s sneaker era. His work gradually expanded beyond footwear into apparel, automotive collaborations, collectibles, and broader lifestyle design.
Modern golf style now extends well beyond the fairways, where performance and functionality are largely expected by default. And while plenty of brands already make technically competent golfwear, Khalhon seems more focused on designing clothes people would genuinely want to wear even after the round ends.
And when guys at Wotherspoon’s level show genuine interest in working with a Korean golf brand as its new Creative Director, fashion circles tend to sit up and pay attention. There’s already a huge buzz among the fashion-conscious here about upcoming collabs with iconic sports stars and brands.

“My creative direction for Khalhon is disruptive, colorful, nostalgic, and modern. My goal is to blend these avenues seamlessly within each collection.” – Sean Wotherspoon
In chatting with Sean, what stood out most to me was how genuinely energized he sounded about the project itself. Despite having already worked across and countless other creative spaces, he described golf as a completely fresh category for him, saying that Khalhon “will be an amazing vehicle for my design work.”
At the same time, his enthusiasm seemed tied just as much to Korea itself. He spoke openly about admiring Korea’s fashion culture while repeatedly insisting he is still a terrible golfer.
There was something oddly refreshing about that humility. Rather than sounding like a celebrity parachuting into golf simply because the category suddenly became fashionable, Sean sounded genuinely curious about what Korea might do with the category next.
And perhaps that is what makes Khalhon feel interesting right now. The brand feels less like a trend-chaser and more like the natural result of a market now confident enough to export its own point of view.
For years, global brands came to Korea to sharpen their image against one of the most discerning audiences anywhere. Now, a Korean label appears ready to send those Seoul Sensibilities outward instead.
Which brings us back to kkot-saem-chu-i.
That final cold snap before spring always arrives with a reminder that seasons are changing, whether we notice it immediately or not. Golf fashion feels a little like that right now as well, as the old boundaries between sport, streetwear, luxury, and everyday style continue to soften.
And somewhere in Seoul, a Korean golf label already seems prepared for whatever season comes next. I just hope they have everything in my size.

marcel
Sep 24, 2015 at 2:10 am
very nice article. no shortcuts in golf game or any other sport. practice and gym 😉 great article
snooz
Sep 23, 2015 at 5:49 pm
any legitimate strength training program will incorporatebalance and flexibility exercises. this in and of itself will improve one’s ability to hit a golf ball.that said if you really want to improve your golf game the strength training regimen is only half the answer and should B augmented by lessons with a qualified pro.increased strength, rotational speed, and flexibility will help you absorb and implementwhat you learn from A professional instructor.
Steve
Sep 17, 2015 at 5:57 pm
Yoga really is the best thing for golf. I will do a 10-15 minute yoga session in the family room before I head to the course. It’s amazing the difference it makes. You will be looser and faster the second you hit the range.
jakeanderson
Sep 18, 2015 at 5:36 am
no. the best thing is strength work-out.
JP K
Sep 21, 2015 at 1:10 am
no, the best thing is yoda or pilates (strengthen, lengthen). Without the flexibility, strength is wasted.
marcel
Sep 24, 2015 at 2:12 am
man you are the only guy i know to warm up before game 😉
ph00ny
Dec 4, 2015 at 10:50 pm
I used to warm up too.
At least 45min session at the range and another 30min session chipping and 15min putting
Now days, first few holes are the warm up. My left shoulder thanks me for it
oti
Sep 17, 2015 at 4:06 am
Hunh?
other paul
Sep 16, 2015 at 1:43 pm
I tried Jaacob’s long drive stuff from this site. I added 7-10MPH of club head speed. Haven’t done the exercises in a year but still have the speed. I also tried rotating as fast as I can and barely sliding at all (Kelvins stuff) and results were instant. Hit the ball 30 yards longer immediately. Swinging close to 120MPH now. Friends hitting 3 and 4 irons off the tee are blown away when I hit my 9i right past them, sucks in wet conditions though, ez to plug the ball when it comes down so far ????
The dude
Sep 17, 2015 at 12:59 pm
Total BS
the next dude
Sep 18, 2015 at 4:40 am
totally agree total BS
devilsadvocate
Sep 18, 2015 at 11:12 am
Lol @ ur 9iron comment
Nick Buchan
Sep 16, 2015 at 11:37 am
Love this article Nick! Especially the second paragraph…will have to steal that! 😉 And the emphasis on the need for progressive overload in all areas of fitness. I think a lot of golfers forget this in search of the magic bullet program to give them 50 yards in 5 minutes.
blake
Sep 16, 2015 at 9:08 am
just put down the soft drinks, eat a balanced diet, get some sleep, put down the smart phone, and start doing something to improve your physical health everyday. do that and you’ll be a better golfer and person.
Todd Marsh Fitness
Sep 16, 2015 at 8:07 am
Great post Nick! I couldn’t agree more. Media loves to talk about golf-specific exercises, and those are great for people that are already in decent shape or have very low handicaps. True be told, most people need to work on corrections before they even start to strength train. They can worry about rotational exercises once they can do the basics. I wrote a post a couple weeks ago that golf specific exercises are for those in shape, most people just need to work out first http://toddmarshfitness.com/strength-training-for-golf/
Keep up the good work and I enjoyed your post.
the next dude
Sep 18, 2015 at 4:43 am
I hit 300ydr driver but i never do those golf exercise, I hit the gym everyday if I can do it and work out to increase my stamina and strength. Just take good care of your body and anybody can hit a good ball, but the most importance thing in golf is not how far you can hit but how accurate you are.
Nick
Sep 16, 2015 at 7:53 am
Nick,
What is your thought on the P90X series of workouts? I know they are not golf specific, but I just completed P90X3 and saw improvements in my game. My flexibility increased and I picked up some modest gains in distance, but the golf swing seemed to be easier to perform after completing the program. I’m just curious on your thoughts. I used to always go to the gym, but I find the P90X series of workouts personally more enjoyable and they change up the workouts. That has always been my problem, I reach the plateau and can’t move past that point.
Josh
Sep 16, 2015 at 1:04 pm
I personally find the P90X series to be great for golf. You do get stronger and more flexible when you throw in the yoga as well. The variety of the workouts is great, and your body is always guessing. I’ve noticed a slight increase in distance from the program. When I’m done with P90X, I will go back and do P90X 3 because of some coaching duties that I have, I will only have time for the 30 minute workouts.