Opinion & Analysis
4 Critical Fitness Tests to Compare Yourself to the Pros
We’ve all seen a slow-motion swing analysis of a PGA Tour golfer on TV; inevitably, the commentators say something about how flexible the player is, which is why they can make that huge turn and generate so much speed. They almost always follow it up with something like, “This ability to turn is what separates these guys from most amateurs.”
What does this even mean? Where do the pros turn from that we can’t? Don’t they have the same anatomy as us amateurs? Do they have special joints that allow them to do this?
We are going to answer all these questions. By the end of this article, you will know and understand how pros create that much turn. You’ll also learn what 4 major areas you can test yourself on to see where you can improve, as well as how you compare to the pros on Tour.
All the research done on the best golfers in the world has led to some very interesting findings, the most important of which for us are these four statistics:
- Most professionals can turn their thoracic spine (most instructors call this a “shoulder turn”) at least 60 degrees
- Most can rotate their hip internally at least 45 degrees
- Most can externally rotate their shoulder beyond spine angle when in golf posture
- Most can touch their chin to their collarbone
I intentionally use the qualifier “most” because there are some professionals that struggle in some of these areas, but they’re are able to overcome deficits with compensations. Just because you can pass these tests doesn’t mean you’ll play on Tour, but if you can pass these tests it means you have the flexibility and mobility to achieve the positions necessary in the golf swing for it to be repeatable, consistent, powerful and pain-free.
If you fail any of the following tests, I would strongly recommend you be careful when taking your next lesson to make sure that the professional working with you knows your restrictions. If they do not and they try to get you into certain positions, it often ends poorly for both of you. You can end up hurting yourself… and the professional loses a potential repeat client. Not to mention your golf swing and scores will probably not get much better.
Test 1: Seated Trunk Rotation
Seated in a chair, cross your arms across your chest so that your hands are resting on your shoulders. Rotate your torso to the right and then the left keeping your knees together. Your goal is to rotate 60 degrees in each direction.
If you cannot reach 60 degrees, the absolute minimum to swing safely is 45 degrees. If you are at 45 or below, you are in serious risk of injury and are going to have a very hard time getting into the most efficient and effective positions in the golf swing. The most common swing faults seen with people who have this limitation are loss of posture and standing up in the backswing. There are others, but these are the most common. The most common injury associated with golfers who fail this test are low back pain because the body tries to use the low back to make up for the lack of motion in the upper back.
Test 2: Seated Hip Rotation
Seated in a chair with feet flat on the ground and knees bent to 90 degrees, rotate your lower leg out to the side attempting to have your shin angle reach 45 degrees without shifting, lifting or leaning of the body.
Common swing faults with golfers who fail this test are swaying and sliding (aka lots of lateral movement in the swing), as well as all of the loss of posture issues. If you cannot reach the 45 degrees seated, then you likely are not achieving full hip rotation in your swing. You need — at a minimum in our experience — at least 35 degrees on both sides to have a chance at swinging safely and efficiently. At 35 degrees, setup changes such a flaring your feet out sometimes are enough to make up for the tightness.
As above, make sure your instructor knows if you fail this test so they can help you make the technical adjustments necessary. It is also VERY important to note that failing this test is the No. 1 predictor for low back pain in golfers. Just as with the upper back, if the hip is not rotating, the body often resorts to the low back to make up for the lack of rotation.
If you are seeing a trend here, you are smarter than most doctors. Low back pain in golfers is rarely an actual back problem when it starts. It’s most often caused by other areas in the body being limited and the body overusing the low back to compensate. If you can improve your rotary ability, you can GREATLY reduce your chance of injury.
Test 3: Shoulder Rotation Test in Posture
Standing in golf posture with elbows raised to the side to shoulder height, attempt to rotate your arms backward as shown in picture. Your goal is that they rotate past spine angle without your lower back arching.
The low back arching is the most common compensation seen (again demonstrating that if your back hurts, you probably don’t have a back problem, but an issue somewhere else in your body that is increasing stress on the back). Common swing faults seen with failed shoulder tests are chicken winging and flying elbows, as well as poor posture and difficulty being on the proper plane. In addition to back injuries, elbow and wrist pain are very common injuries with origins in the failure of this test.
Test 4: Neck Rotation Test
Seated in a chair, rotate your chin to touch your collar bone. Keep your mouth closed and do NOT shrug your shoulder.
What if you failed this test? What swing problems could you see? Perhaps the most common swing deficit with a failed neck rotation test is trouble not swaying and sliding laterally during the golf swing. Other possible swing issues that arise are standing up out of posture or having to use other body parts excessively to compensate.
While neck limitations are not common with golfers under 50 unless there is a history of traumatic injury, they are a LOT more common that you would think in the senior population. If you try to increase your “shoulder turn” in your golf swing but have an undiscovered lack of neck rotation, you are setting yourself up for potential disaster in terms of injury and most definitely performance. Neck limitations are probably one of the least-talked-about issues plaguing the majority of our senior golf population, yet they’re so easy to discover.
What Next?
This is a logical progression in your mind. You took the above tests and figured out you have some problems. Now you want to know what to do to fix them, right? Let us know how you did by emailing us at [email protected] with your results and we’d be happy to send you a simple fix or two for any tests you had issues with. We’re looking forward to helping you play better, swing faster and hurt less.
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.

Ian
Jan 16, 2018 at 5:53 pm
Hiya
One of the best wrx articles I’ve seen in a long time.
There is a trend, recently, to a lot of “here’s what the pros do” instruction. Shoulder tilt angles, hip rotation, weight shift etc.
This is all based on observation and probably decent information.
When I am at the range, however, “what the pros do” is the last thing I see. I see all ages, all body shapes and all athletic abilities except “what the pros do”.
This is article is great advice to get yourself in shape before attempting anything that the guys that spend 10hrs a day, every day, training, do.
Rodger
Jan 8, 2018 at 4:50 pm
I wish you would create a printable option so that we could print out exercises, drills, and such. Impossible to remember these without referring to a print out.
Chris Finn
Jan 10, 2018 at 8:36 am
Hi Rodger, we have a print version of these tests on our resources page at http://www.par4successgo.com just click on free resources and download the home assessment for the printed version of the tests. Hope that helps!
emil
Jan 7, 2018 at 4:20 pm
So, how does the average slightly obese soft bellied recreational golfer compensate for his failures?
Simply by rotating his hips and shoulders in near unison with little to no X-factor differential between the hips and shoulders in both back and down swings.
In the backswing this means the lead foot comes off the ground to release the hips so they follow shoulder rotation.
In the downswing the hips and shoulders rotate in near lockstep and the torso has little kinetic core power output and the belly sags forwards and whips around to just before impact. Then the torso rotation blocks to stall the belly from being flung around and threatening the spinal column.
There is a delayed weight shift even after the lead heel is replanted and the swing can easily degenerate into a reverse shift that promotes an OTC swing.
The commercialized “Natural Swing” promotes compensations for this recreational swing. In his later years, Moe Norman had this kind of ‘windmilling’ style of swing and couldn’t generate enough clubhead speed to get drives over 200 yards. I saw it in person at his live demoes.
allan
Jan 8, 2018 at 12:37 pm
“OTC swing”? Over The Counter swing? 🙂
Chris Finn
Jan 10, 2018 at 8:37 am
Hey Emil, This is a great question, I see a lot of golfers just like you described. Size of the belly aside, the golfer still needs to have full rotation (or as much as possible) in the 4 areas described above. If they have limited motion in any of these areas and improve just simple that, 90% of them see swing speed gains.
Once that is cleared (they can come close to or do pass the tests above) the next step from a sport science perspective is sequence training as well as anti rotational core training to increase the amount of “x-factor” or separation at impact increasing the amount of stored energy to be released.
Once should also test the golfers ability to generate power from the lower and up body as well as their total rotational power. This gives you insight into what your body can create in terms of raw power and these three areas correlate extremely closely to club head speed. *be on the lookout for an article here omg golfwrx on this coming soon for more details*
If there is not interest in changing the size of the belly, these are the areas to start. Once you’ve cleared all that..let me know and happy to guide further.
-chris