Golf swings require practice, strength and repetition. You can work on your swing at home or on the course. You should practice different types of swings as well as a variety of exercises. You should also practice visualizing your shots and use video to observe your swing.

In addition to practice and repetition, you should also focus on developing your strength and flexibility (MOBILITY). With the right approach, you can make significant improvements to your game and reduce your pain. Here are some exercises I teach my PGA Professionals to improve their mobility and swing speed.

1) 90/90 Transition

The 90/90 transition is an important exercise for strengthening your golf swing. It involves sitting on the floor with your feet spread apart at a 90-degree angle and your arms extended in front of you at a 90-degree angle.

This exercise helps to strengthen your core, improve hip mobility, and promote better posture while swinging. It is important to focus on keeping your hips and shoulders square while doing this exercise to get the most out of it.

2) Tactical Frog

The Tactical Frog is a great exercise to improve your golf swing and reduce your back pain. It involves kneeling on the floor, with one leg extended and the other leg bent. Check out the video to learn proper form.

This helps to improve your hip mobility, which is essential for a golf swing without compensations. As an added bonus, it also helps to improve your flexibility and range of motion. With regular practice, you can improve your golf swing and reduce your back pain significantly by doing the Tactical Frog exercise.

1-Leg Tactical Frog

3) Rotational Punch and Pull

The rotational punch and pull is an exercise that helps to strengthen and improve your golf swing. It is an exercise that focuses on the rotational movement of the torso and helps to build strength and power in the core and hips.

The exercise involves using bands or a cable machine and performing a punching motion followed by a pulling motion. This exercise helps to improve the speed and power of the golf swing and also helps to increase stability and flexibility in the back and CORE.

Bonus Exercise for CORE strength: The Pallof Walkout on the BAMmat

4) Wall Slides

Wall slides are a great exercise to strengthen your golf swing. This exercise requires you to stand against a wall with your feet shoulder-width apart and your arms outstretched in front of you. From this position, you will slide your arms up the wall while keeping your body in contact with the wall.

As you do this, you should feel your shoulder blades squeezing together and your chest muscles engaging. This exercise helps to build up strength in your shoulder muscles, which is important for a strong and powerful golf swing.

5) 1-Ball Medicine Ball Push-Ups on the BAMmat

1-Ball Medicine Ball Push-Ups on the BAMmat are a great exercise for strengthening your upper body to increase your swing speed. They involve do push-ups with your hands in different boxes to build strength through your CORE in many directions. This helps to increase the strength of the CORE muscles as well as improve the swing speed and power.

1-Ball Medicine Ball Push-Ups on the BAMmat are also useful for improving coordination and accuracy as you learn to control your body with precision. As with any exercise, it is important to perform them in a slow and controlled manner to ensure maximum benefit.

1-Ball Medicine Ball Push-Up on the BAMmat


Improving your golf swing requires dedication, practice and patience. It is important to have a clear and consistent golf swing. Furthermore, warm-up exercises, regular practice and feedback from an experienced golf coach can all help you to refine and perfect your golf swing.

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