Create Rotational Power Without Breaking Your Back: Smarter Golf Fitness Starts Here
If you've ever felt a twinge in your lower back after a round of golf—or worse, chronic tightness or pain—you’re not alone. The rotational demands of the golf swing make it one of the most complex and physically stressful movements in sports, especially on the spine.
But here’s the good news: You can generate serious rotational force in your swing without sacrificing your back—and it all comes down to how you train.
At 4ORE Golf Performance, we focus on smart, safe, and explosive training methods that teach your body to generate torque efficiently while protecting your spine and improving performance….
Master the Swing Sequence: Train Coordination to Play Better Golf
If you've ever watched a professional golfer swing in slow motion, you’ve likely noticed how fluid, powerful, and perfectly sequenced it looks. The reason? They’ve mastered the art of movement coordination — the precise timing between their lower and upper body throughout the swing.
This isn’t just about looking good — it’s about creating a swing that is efficient, repeatable, and powerful.
Whether you're a weekend warrior or a competitive junior golfer, improving your movement coordination between your lower and upper body is one of the fastest ways to level up your swing. And the good news? You can train it — just like any other skill…
Strength Without Sacrificing Mobility: The Smart Golfer’s Guide to Sensible Strength Training
The goal of strength training for golf isn’t to bulk up like a bodybuilder. It’s to:
Increase power output (hello, longer drives!)
Improve stability and balance
Strengthen the muscles responsible for posture and rotation
Maintain or even enhance mobility and flexibility
Too many golfers avoid the weight room out of fear of getting tight or stiff. The truth is, strength training done right improves mobility by training your body through full ranges of motion and improving muscular control..
Golf Mobility for Longevity: The Key to a Lifetime of Performance
If you're like most golfers, the dream is to play the game you love for as long as possible—and play it well. While swing mechanics, clubs, and course strategy often take center stage, mobility is the unsung hero that can make or break your longevity on the course.
Why Mobility Matters
Mobility is more than just flexibility. It’s your ability to actively move a joint through its full range of motion with control and strength. In golf, that means being able to rotate through your hips, shoulders, and spine without compensation, pain, or stiffness.
As we age, joint stiffness and reduced range of motion can creep in, leading to shortened swings, decreased power, and higher risk of injury. Golfers who prioritize mobility can delay—or even reverse—this decline. And the best part? You don’t need to be a yoga master to improve it….
Time-Efficient Workouts for Busy Golfers
We understand that life can get hectic, and carving out time for golf fitness training may seem impossible. But fear not, weekend warrior golfers! In this blog post, we'll explore time-efficient workouts designed for those with busy schedules. Balancing work, family, and golf is no easy feat. Many weekend warrior golfers struggle to find time for fitness training to maintain and improve their strength.