Body area
Back & T-Spine
310 items across Studios tagged Back & T-Spine.
Seasons
6Early-SeasonApril – May — Sharpen output and stay durable as play ramps back up — peak the gains heading into summer.November · Off-SeasonBuild the engine — foundational strength and muscle while you're off the course.March · Pre-SeasonOn-course transfer — integrate speed and skill before the season.May · Early-SeasonHit your stride — ramp performance heading into peak season.June · In-SeasonOn-course performance and increasing swing speed.August · In-SeasonPower on a strength base — turn power into distance.
Lessons
45Overview: Welcome to DRVN'To inspire health and fitness through and for golf.' That was the mission on day 1 and that is the mission today as we are helping thousands of golfers around the world to…The Business of GolfGolf is growing — but the way golfers pursue improvement is changing faster than most coaching models.Recovery (Stage 1)Stage 1 represents a system operating in self protection .Flexibility (Stage 2)Stage 2 represents a system that is no longer defensive, but not yet organized.Body – The Five Phases of a Golf SwingEvery golf swing is different — shaped by a player's physiology, movement capacity, and performance goals.Mobility Assessment 101The DRVN Mobility Assessment is designed to answer a simple but critical question: How well does this golfer's body meet the demands of the golf swing?OverviewThis module walks through each of the five movements in the DRVN Mobility Assessment, in order: 1.Bodyweight Squat | Analysis and ScoringThe bodyweight squat is the first movement in the DRVN Mobility Assessment for a reason.Bodyweight Squat | Physio RecommendationsThe bodyweight squat is the most foundational movement pattern in sports performance.Windmill Rotation | Analysis and ScoringThe next movement in the DRVN Mobility Assessment is the Windmill Rotation.Windmill Rotation | Physio RecommendationsThe Windmill Rotation assessment gives us direct insight into how spinal mobility interacts with the hips and pelvis — specifically, how well an athlete can rotate through the…Split Stance Rotation | Analysis and ScoringTo assess a golfer's downswing potential, we need to understand how well they can separate rotation while staying stable.Split Stance Rotation | Physio RecommendationsThe split stance rotation test is designed to evaluate one critical quality: the athlete's ability to rotate around a stable central axis.Glute Bridge | Analysis and ScoringTo assess a golfer's readiness to create an effective impact position, we use the Glute Bridge.Single Leg Hold | Physio RecommendationThe Single Leg Hold, also referred to as the Superman test, is the most complex assessment within the mobility battery.Live Mobility Assessment | George BryanThis live assessment walkthrough is not about the individual outcome.Strength Test – DeadliftThe first test in the DRVN Fitness Test is strength.Athleticism Test – Broad JumpThis test in the DRVN Fitness Test measures athleticism.Foundational Capacity & Movement ReadinessHealth and wellness training is where everything begins.Developing a Training SessionOnce stability is established and movement quality is reliable, the next step is introducing rotation with intent.Developing Strength, Power, and CapacityThe Fitness Training Level is where structured physical development begins to translate directly into measurable golf performance.Applying Biomechanics in FitnessAt the Fitness level, biomechanics move from theory into deliberate physical application.Lifestyle FactorsGolf performance does not begin and end with mechanics or gym work.SequencingThe DRVN Training Sequence is built on a simple, non negotiable premise: Golf performance improves fastest when training serves the person, not just the swing.Specific PopulationsThe DRVN methodology applies to every golfer — but never in a one size fits all way.Posture | DiscussionWhen applying golf biomechanics to training, everything starts with the setup position.Posture | ApplicationThe goal of training is not to rehearse the golf swing in the gym.Backswing | DiscussionThe backswing sets the conditions for everything that follows.Backswing | ApplicationAt this stage, the athlete is already more dynamic off the ball.Downswing | DiscussionEverything that happens in the downswing is a direct consequence of what came before it.Downswing | ApplicationThe downswing is where all previously created potential is expressed.Impact | DiscussionImpact is where everything comes together — but paradoxically, it's also the phase where nothing new can be created.Impact | ApplicationImpact is where all biomechanical preparation is either expressed — or wasted.Balance | DiscussionThe follow through is not an afterthought.Balance | ApplicationThe follow through is not an afterthought.Going Deeper into Technical BiomechanicsUp to this point, we've explored a wide range of movements, physical qualities, and performance concepts.Developing Power and EfficiencyWhen teaching biomechanics, you will almost always reference other players.Common Movement Patterns and FaultsNow that we've established a clear biomechanical model of the golf swing, we can begin to analyze real world movement.Applying Force with Balance (Step 3)Step 3 is where everything comes together.Short Game ApplicationThe short game does not require the same force or power as the full swing — but it does require the same level of diagnostic clarity.Overview: Building a Coaching BusinessReaching certification is not the finish line — it's the point where responsibility increases.How to Grow an Audience with Martin BorgmeierAt a certain stage of coaching maturity, results alone are no longer the constraint — visibility and clarity are.How to Train for GolfThe complete blueprint for training a golfer the DRVN way — understand how golf actually happens, establish a baseline with the Golf Fitness Handicap™, read the training year, and run a three-level program that matches the app.The Biomechanics of SpeedA World Long Drive Champion's blueprint for clubhead speed — see what speed is worth, train the full swing phase by phase, build a speed reserve, and run a simple 3-week program for every level.Golf Without LimitsA clinician's blueprint for playing without restriction — read the swing's biomechanics and faults, understand the three stages of movement, reduce injury risk, and run five repeatable mobility sessions that move your handicap.
Videos
181A stiff back is never good for your Golf SwingTwo thoracic-spine stretches, including the raised prayer hold with a club, to free a stiff mid-back and reduce lower-back tightness for better swings.How to swing like a pro every time you play Golf!Three resistance-band exercises, starting with the all-fours pull away, to stop swing sway and load the trail hip for consistent, effortless power.Golf Fitness every Golf Swing needs!Five kettlebell exercises, led by the Jefferson curl, building posture, rotation, sequencing, stability and balance for a more powerful golf swing.You need to test your Golf Swing Fitness and MobilityMichael runs himself through Driven's 10-test golf fitness handicap, five mobility and five fitness assessments, so you can score your own swing readiness.The best Golf Swing Mobility session - just 10 MinutesA 10-minute four-movement mobility sequence, starting with the club rotational chop, to build the effortless power pros have on the course.Explosive Exercises to increase Golf Swing SpeedTwo explosive sets, rotational split squats with rebounding slams, teach ground force and rotation around the spine to add swing speed and distance.Which Golf Swing Exercises actually Fix a Slice?Two mobility sequences, starting with the wall hold T-spine, improve shoulder turn and rotation to fix an open club face and stop your slice.The Only Golf Training Session you need this Year!A Driven hybrid off-season strength workout, beginning with the core pull down, builds stability, posterior chain and core to raise swing potential.Does being Stronger improve your Golf Swing?Learn to warm up, test and perform the deadlift safely, using hip 90/90s and hip thrusts, to build whole-body strength without hurting your back.Golf Swing Training for your Ryder CupTest hip separation with the split stance rotation test, then three stages of hip mobility work so your hips fire first for more speed.10 Minute Golf Mobility so You can have a Better Back SwingA 10-minute five-exercise mobility session, opening with the open book stretch, to unlock thoracic rotation for a fuller, better backswing.The Fastest way to improve your Golf SwingA sub-5-minute routine of T-spine and golf club split stance rotations to improve flexibility, reduce pain and rotate like a pro.The Exact Golf Session I would use to Increase Club Head Speed FAST!A full one-hour, four-section workout—mobility, T-spine rotations, and Pallof holds—to gain 10+ yards of club head speed in 10 days.Golfers NEED to know this about Lifting Weights & hitting the GymTrain like Rory McIlroy across three domains—mobility/recovery, strength, and power—with two exercises each, starting with the split-stance global rotation.Do these 3 Exercises to Improve your Golf SwingThree banded drills—the swing elevation drill plus transition and impact moves—to build a faster, more consistent swing without hitting thousands of balls.Prepare your Golf Swing for the new Season in ONLY 3 ExercisesPrepare for the season by training three swing areas—posture, plus one mobility exercise each—so your body feels good back on the course.Test your Golf Swing Mobility the Easy WayRun through the five-exercise DRVN mobility assessment, starting with a body-weight squat, to test if you're flexible enough for a good swing.The Only Golf Warm Up you need!A sub-10-minute winter golf warm-up of four club exercises, starting with good mornings, to prime mobility, power, and confidence in the cold.3 Stages of Strength Training for your Golf SwingMaster the deadlift through three stages of strength training, learning how consistent lifting builds golf power without stiffness or injury.5 Best Kettlebell Exercises for Golf and FitnessFive kettlebell exercises for golfers, starting with the kettlebell swing's hip hinge, to build strength, mobility, durability, and a better swing.Top 3 Zero Equipment Golf Swing Exercises for ImpactTwo exercises and one drill, club-only in six minutes, to fix posture and early extension for a better impact position and ball striking.3 Easy Steps to more Club Head Speed in your Golf SwingA simple no-equipment one-month blueprint combining mobility, drills, and progressive overload to gain Bryson-style club head speed in 5 minutes a session.Rory Mcilroy Drill & Golf Fitness to Compress Your IronsUses the swing arc bump drill plus two cable/band exercises to teach extending up while compressing irons for cleaner divots.Top 5 Drills & Exercises to hit a Power Draw with your Golf SwingCounts down the top five drills, including the swing arc bump and t-spine split stance rotation, to build a power high draw.4 Years of Golf Swing Flexibility Progress in 6 Minutes!A simple 10-minute daily mobility routine starting with the prayer stretch to stay wide, loaded and flexible in the swing.Full Golf Swing Speed Session - 30 Minutes & Low EquipmentA 30-minute low-equipment workout beginning with split stance rotational chops to build core stability and rotational club head speed.Using Science to increase your Golf Swing Club Head SpeedExplains using the barbell bench press at 80-85% one-rep max with explosive concentrics to build upper body power for speed.5 Minutes of Flexibility to an Injury Free Golf SwingThree stretches led by the hip flexor lunge use reciprocal inhibition to free the hips and protect the swing long term.Try this Golf Fitness method to build better Shoulders!Builds shoulders and the backswing using the split stance clean and press to combine push-pull strength with anti-rotation stability.Do this Golf Swing Warm Up like nobody is watching!A 15-minute on-course warm-up of lateral bounds and golf posture power rotations to prime the body before playing 18 holes.2 Minute Mobility Test for your Golf SwingA two-minute split stance rotation test scores lower-body stability and upper-lower separation to check if you are flexible enough to swing.How George Bryan became a Beast with Golf Fitness.George Bryan runs through his minimal-equipment workouts of push-ups, med ball squats and weighted deadlifts that built his strength.Golf Swing Fitness for Bryson Dechambeau Ball StrikingDemonstrates three banded exercises that use variable tension for injury-free, low-impact rotational speed and stability training.The most common Golf Swing FaultFixes inconsistent ball striking from poor thoracic mobility using the split stance torso rotation as the greatest stretch.5 Minute Golf Fitness to level up your Footwork & RotationTeaches the banded counter switch rotation to improve footwork, ground pressure and rotation like Scottie Scheffler.3 Band Exercises - Follow along Golf Fitness Session 🏌🏽♂️A 10-minute three-move band follow-along starting with the power press to improve posture and flexibility for the swing.3 Cable Golf Exercises to improve your Ball Striking!Three cable (or band) exercises led by the Pallof press to train posture, stability, and speed for compressing your irons.How to practice for more Golf Swing Speed at the Range!A one-hour range practice session starting with a 10-minute no-equipment warm-up like the cat-camel to build swing speed and consistency.3 new Kettlebell Exercises for your Golf SwingThree kettlebell exercises starting with the static suitcase hold to build anti-rotation stability, grip strength, and golf power.Golfers do this EVERY day to improve your Golf SwingA daily segment-by-segment spinal mobility routine using a band or weight to reduce lower-back injuries and maintain swing speed.5 Minutes to Improve Golf Swing Posture - No Equipment!Three golf-club-only exercises starting with a thoracic-spine rotation press to improve swing posture and injury-proof your back.3 Step Golf Fitness for your best Pre-Season ever!A three-step pre-season process starting with hip and thoracic-spine mobility to build speed, ball striking, and fewer injuries.3 Resistance Band Exercises for your Golf Swing RotationThree cheap-band exercises focused on the thoracic spine to improve posture and rotation for a repeatable golf swing.15 Minute Golf Stretching & Mobility at HomeA 15-minute at-home flexibility and rotation session starting with hip loading to fix a slice and improve the swing.The best Golf Fitness video on YouTube!The split-stance rotational chop dumbbell movement that trains loading, core stability, and force to improve the whole swing.Dumbbell Golf Fitness in just 8 Minutes!Three dumbbell exercises starting with the split-stance rotational chop to build posture, core activation, stability, and speed.Full Lower Body Golf Fitness Session - Follow AlongA follow-along lower-body workout in three parts (mobility, stability, dynamic) starting with glute bridges to build the swing base.How to Train for Golf Fitness all year round!A year-round gym plan built on strength, anchored by the trap bar deadlift to develop force, stability, and power in the swing.Keep your Golf Swing Flexible this ChristmasThree golf-club movements starting with the lunge-with-club-hold rotation to keep the body flexible and sequenced over the holidays.Warm Up, reduce Injuries & Play better Golf!A five-minute warm-up starting with the golf-posture T-spine press to reduce injuries and play better, more consistent golf.How ANY Golfer can Hit better Drives!Combines driver swing mechanics (swing speed, angle of attack) with physical training to help any golfer hit longer, shaped drives.20 Minute Low Equipment Upper Body Golf SessionA sub-20-minute low-equipment shoulder routine from the ACE protocol starting with the side-plank reverse fly for stable, healthy shoulders.1 Exercise for consistent Golf Swing RotationThe split stance Archer rotation builds balanced thoracic rotation by opening the hips and rotating the spine, using bodyweight or band progressions.5 Minutes to improve Golf Swing RotationThree steps to improve rotation by creating X-Factor separation where shoulders turn twice as far as hips and the lower body leads transition.How to Improve your Golf Swing Impact PositionThe rotational chop drill with a lowered trail hand improves impact position, core engagement, and rotation for more consistent ball striking.More Speed, Longer drives with your Golf Swing & FitnessA three-step sequence starting with the split stance rotational chop builds core stability and force creation to improve hand speed and release.3 Tips, 4 Exercises & Long, Effortless Drives with your Golf SwingThree driver tips (tee height, spine tilt, launch angle) plus two exercise combos to load and burst out of the ground for longer drives.Is your Back ruining your Golf Swing?One spinal segmentation movement with a golf club, done piece by piece, creates space and freedom in a stiff lower back.3 Golf Swing Core Exercises so you can hit it Better!Three core exercises, starting with a banded all-fours anti-rotation press, build activation and balance to transfer energy for consistent ball striking.3 Golf Swing Exercises to Fix Your HipsA five-minute three-movement hip routine targets the hip flexor, joint rotation, and posterior chain to fix early extension and unlock power.3 Minute Golf Swing Warm Up that WORKS!A three-minute dynamic warm-up of windmills, golf club clean and jerks, and lunges with rotation primes rotation and posture before play.Golf Fitness: Swing Arc Pump Impact DrillThe single-band swing Arc pump drill uses lateral tension to enhance width, rotation, separation, and impact-position force creation.Pre-Season Stretching for a better Golf Swing - Driver SeriesTeaches static and dynamic stretches like the lying separation to improve upper-lower body separation, rotation, and swing flexibility.How to Session, Stretch, Drill and Practice for better Golf!Part three guide combining stretching, drills, and practice, featuring the raised prayer hold to improve thoracic posture and mobility.How To Part 2: Golf Fitness for Your Body and SwingPart two helps golfers choose a starting level using the split-stance vertical rub band test for rotation, stability, and balance.How ANY Golfer can improve their Fitness and Swing in 23!Part one assessment using the single-leg Romanian deadlift to gauge balance, posterior chain activation, and where to start golf fitness.Golfers - How to be Injury Free in 2023!A 20-minute club-only workout starting with the lunge with club-hold rotation to build rotation, stability, and injury resilience.We Caught the Elf on the Shelf!Festive video debunking lifting myths and demonstrating the simple kettlebell swing to prime the posterior chain for strength and distance.The Ultimate Golf Swing Stretch for RotationTeaches the seated rotational matrix using PNF band stretching to create end-range contraction and improve swing rotation.Full Golf Fitness Core Session - 30 Minutes 🔥A 30-minute core workout starting with split-stance t-spine rotations and bird dog extensions to transfer energy and add distance.1 Cable Exercise, 5 Minutes, NO More Over the Top!A single cable transition drill that shallows the club and connects the elbows to fix an over-the-top slice.Kettlebell Golf Specific Fitness - Rotation Part 2Part two adds kettlebell golf-specific rotation, starting with the single-arm seated press to build balance, asymmetry, and effortless power.Full Kettlebell Golf Fitness Session - How to RotateA full kettlebell program day starting with machine cardio and 15 Russian swings to activate the posterior chain and full body.Full Tour Performance Golf Fitness Session - TaylorMade GolfTour-level performance workout pairing dumbbell snatches and up-and-over med ball slams for rotational power and unilateral stability.Zero Equipment TaylorMade Winter Golf SessionZero-equipment club-only winter workout using lunge with club-hold rotation and golf posture power rotation to build swing rotation.Break 120 Episode 2 - Golf Swing FlexibilityStep two to 120 mph uses lunge with overhead rotation drills to build flexibility and shoulder turn past 90 degrees for club speed.10 Low Equipment Golf Swing ExercisesTen low-equipment exercises like the split-stance t-spine rotation and dynamic windmill build mobility and separation for a better golf swing.How to Injury Proof Your Golf SwingPart two of breaking 80 fixes spine angle with the band swing elevation drill to avoid early extension through the ball.Golfers Should be able to Lift this Much...A strength-testing session on front squat and deadlift argues golfers should be able to lift their own bodyweight, using off-season strength cycles.Tour Level Transition - Golf Swing Speed SeriesSpeed series part two builds a tour-level transition using the reverse scorpion and kettlebell swing to separate upper and lower body under force.Golf Swing Speed Series Part 1: Fully Loaded Back SwingSpeed series part one builds a fully loaded backswing using the t-spine press-through to load rotation around the thoracic spine against the ground.On Course Golf Swing Warm Up for Longer DrivesA sub-10-minute on-course warm-up uses dynamic windmill rotations, jumping rotational squats, and step-two swings to swing faster and hit longer.Golf Swing Stretches & Drills to Improve your Back SwingBackswing stretches like the split-stance overhead reach and t-spine reach-through use a golf bag to open the upper body for more width and depth.CrossOver Symmetry - Better Shoulders for GolfThe CrossOver Symmetry strength system uses seven I-level movements like the archer and crossover pull-down to build injury-proof shoulders for golf.10 Minute Golf Fitness Core Session - Speed & ConsistencyA golf-specific core circuit of bird dogs, side planks, sit-ups and rebounding med ball slams builds full-system stability and swing power.10 Minutes for more Golf Swing Speed & DistanceA ten-minute power workout of kettlebell deadlifts, farmers carries and med ball work trains the hinge, grip and sequencing for swing speed.8 Minute Follow Along Golf Swing Warm UpAn eight-minute follow-along warm-up of four movements, starting with the split-stance t-spine rotation, primes rotation, speed and consistency.Rower Golf Fitness 9 Hole ChallengeA nine-hole rowing challenge scores one-minute intervals against par, teaching neutral-spine, legs-first rowing technique as a cardio test.Why this Movement is Incredible for Your Golf SwingThe banded switch-stance torso rotation trains unilateral lower-body stability, footwork and ground use for consistent ball striking and speed.Vertical Forces in Your Golf SwingCombining the vertical med ball slam and kettlebell sumo deadlift trains vertical forces and ground leverage to whip more distance into the ball.Cameron Champ Golf Swing Analysis - Rotation, Lag & DistanceCameron Champ's swing analysis breaks down lead-hip unloading and lead-knee action that create efficient rotation, lag and elite clubhead speed.Strength Training for Golf - Full Hybrid SessionHybrid strength golf workout built around six-by-two deadlifts at 80% to turn compound-lift strength into rotational power and speed.Easy Warm Up for Better Golf!A quick on-course warm-up using the lunge with club-hold rotation and the dynamic windmill rotation to boost rotational power.Amazing Band Only Rotation Exercise // Golf FitnessTeaches the reverse lunge into crossover rotation using one band to train asymmetrical balance and rotation that transfers to the swing.TPT: Rory Mcilroy - Analysis, Drills & FitnessAnalyzes Rory McIlroy's swing and his periodized training of compound lifts tapered to the season so you can train like him.How to Rotate with a Kettlebell // Golf FitnessTeaches the rotational kettlebell swing, loading the trail hip on both sides to build rotational power, stability, and deceleration control.Follow Along Golf Fitness - Bands Only!Three band-only exercises, starting with the step-to rotational press, to improve rotation and hit it further without external load.Power for your Golf Swing - Bryson GAINS!Three banded movements to activate the lats so they help squat into the ground and create swing force like Bryson.The 3 Pillars of CORE Strength for GolfThree pillars of golf core strength using band activation, med-ball power and deadlift bracing for stable, functional rotation.Brooks Koepka Builds it BACK!Using Brooks Koepka's injury comeback as inspiration for three movements, including the Bulgarian split squat, building stability and confidence.3 Stretches to Improve Your Golf Swing!Three stretches, starting with the lying crossbody separation, to improve range, stability and upper-lower body separation for the backswing.Indoor Golf Swing Work - Spine Angle!Indoor swing work using the RPM drill to fix lateral movement and maintain spine angle and a centered pivot.Strength Training for Golf - How to CycleMichael explains periodizing heavy back squats with accessory and power work to cycle strength into speed for golf performance.Mobility Challenge! Lockdown 2.0Michael sets a 30-day lockdown mobility challenge, starting with a golf-posture rotation test to measure and improve turn at home.Full at Home Bodyweight GOLFWOD - Golf Fitness Session!Michael walks through day one of the Home 25 zero-equipment bodyweight program building stability, explosiveness and powerful golf rotation.Kettlebell Swings for Golf Fitness The 3 key Factors!Michael breaks down kettlebell swing technique, hinging the hips and engaging the posterior chain to mirror golf-swing power from the ground.Improve Posture, Power & Balance - Kettlebell Golf FitnessMichael runs kettlebell movements targeting posture, path and balance to improve symmetry and rotational efficiency for the golf swing.The 2 Key Hip Mobility Exercises for My Golf SwingMichael demonstrates two hip mobility drills, the angled hip opener steps and a banded realignment, to improve rotation for his golf swing.Serious Golf LEG DAY WORKOUT! GOLFWOD VLOG #1 4/1 - Golf, Fitness & NutritionLeg-day vlog focused on January strength training with back squats in a 10-8-6-4-2 pyramid plus deadlifts and cleans to fire up the glutes.Golf Fitness - Med Balls For Crazy PowerFive med-ball power movements beginning with the rotational wall slam, mimicking golf posture to build rotational speed and distance.Stronger core, more consistent golf swing! Work on your #golffitness hereThree core exercises (single-arm lat pulldowns, swing-out pump, back core pulldowns) for stability and effortless power.How any golfer can feel more flexible in just 5 minutes 🏌🏻♂️ #DRVN mobilityA 5-minute mobility session with dynamic windmill, Bulgarian split squat, and T-spine rotation for flexibility.Drill your golf swing rotation with these 3 movesThree moves to drill and improve golf swing rotation.10 simple exercises to fix a golfers stiff backTen simple exercises to fix a golfer's stiff back.A better golf swing without hitting a ball? Do this mobility sessionA mobility session with T-spine rotations, swing arc work, and power rotations to improve the swing without hitting balls.Why George Bryan is an elite Driver: Lead knee moves down & back THEN pushes the ground awayGeorge Bryan's elite driving: lead knee moves down and back, then pushes the ground away.Gain 20 yards before you go play this weekendThree drills using bands and a weighted headcover to widen and improve the backswing.Save this for when you want to build muscles and a better golf swingPush-pull upper body workout set designed to build muscle and a better golf swing.Do these 3 stretches for 3 minutes each a few days a week for a new golf swingThree stretches held three minutes each, a few days weekly, to transform your swing.Get your lead shoulder behind the ball in the back swing 💯💣Get your lead shoulder behind the ball in the backswing for a fuller turn.Are you one of these golfers? Do thisA workout set that fixes the poor rotation most golfers struggle with in their swing.A strong core for a strong golf swingTen-minute three-exercise core workout stabilizing the swing and reducing lower-back pressure.10 minutes of core work to improve your golf swing on a MondayTen-minute core routine: all-fours pull-away, half-kneeling rotation, and loaded oblique tilt to stabilize the swing.Make more birdies with this simple technique 🏌🏻♂️Shoulder superset of dumbbell split-stance clean and press plus banded T-spine press to compress iron shots.Can you rotate like the pros? Do this 2 minute test to find out 📈Two-minute split-stance rotation test through 90 degrees to check if your body can rotate like the pros.Stop back pain in your golf swing in just 5 minutes with these 2 stretchesTwo five-minute stretches to relieve and prevent lower back pain caused by the golf swing.Get a Max HOMA Roastable swing with these 3 exercises in only 10 minutes 💪Three exercises in ten minutes to build a powerful, mobile swing like Max Homa.Improve your back swing faster when you next work on your golf swingCombine golf posture T-spine press with banded swing arc pump drill to improve backswing positions.Rotate like Rory to take your golf swing to the next level 🏌🏻♂️Rotational training drill to improve turn and take your golf swing to the next level.1 drill to create a Rory back swingOne drill to develop a Rory McIlroy-style backswing.Can you complete this golfers core challenge?! 🔥Loaded rotation plus explosive pull-down core challenge to strengthen the body around the spine.Stronger Legs, Stronger Core with the #1 Deadlift 💪The trap bar deadlift builds stronger legs and a neutral-spine core to transfer power in the golf swing.Swing Positions IMPROVED with these 4 simple exercises you can do anywhere 🏌🏽♂️Four exercises (good morning, t-spine press-away, rotational split squat, lateral bound) improve swing positions anywhere.Golf Posture fixed with these 2 Dumbbell Exercises 🏌🏻♂️💪Two dumbbell drills (rotational chop, split-stance clean and jerk) improve golf posture and trunk stability.3 Pre Season Golf Swing Exercises 🏌🏽♂️Three pre-season exercises (t-spine press-through, rotational split squat, step-to rotational press) improve posture and sequencing.We can do better Bob 💯Three simple body-rotation exercises to keep turning through impact and stop arms overtaking and squaring the face.End BAD Posture in your Golf Swing 🏌🏽♂️Two movements to end bad posture and improve ball striking in the golf swing.3 Golf Swing Exercises for Posture & SeqeuncingThree exercises (t-spine press, rotational split squat, step-to rotational press) improving posture and sequencing.Golfers Stiff Lower Back Fix 💰Three no-equipment glute-activation exercises to fix golfers' stiff lower back.Thick Grip Golf Strength 💪A thick-grip kettlebell combination to build a stronger grip and back for golfers.3 Exercises for more Golf Swing Rotation 🏌🏽♂️Three cable and band movements to train rotation for more golf-swing turn.Rory Mcilroy Deadlifts like this 🔥Rory McIlroy-style deadlift technique demonstrated to build lower-body and posterior-chain strength for golf power.Golfers Bench Press Hack 💪A bench press variation hack for golfers to build upper-body pressing strength.Golfers Upper Body Dumbbell Set 💪Upper-body dumbbell exercise set for golfers to build pressing and pulling strength.5 Minute Golf Swing MobilityThree movements to improve thoracic spine mobility for better rotation in the golf swing.Do you hit it like this guy...Upper-body strength workout plus a swing-arc drill to fix a short, narrow backswing.If you get Weak, you get worse...Two-movement upper-body hybrid combination to build driving power, speed, and distance.Full Body Golf Mobility Routine 🏌🏽♂️A full-body mobility routine to improve range of motion for golf.Upper Golf Session Set for Compression like Brooks 🔥Upper-body workout set to build compression in the swing like Brooks Koepka.Strong core, stronger swing?Loaded oblique tilts and rebounding med-ball slams build a stable, injury-proof, powerful golf core.Golf Fitness: Upper Body 💪 weak shoulders, weak golf swing ❌Upper-body golf fitness because weak shoulders mean a weak golf swing.Polo shirts make you worse.Restrictive polo shirts limit mobility and hurt your golf swing.This down Swing position 💰 your Ball striking 📈Three exercises to reconnect the trail arm and core for a pro-style downswing position and power transfer.Better Posture for your Goof SwingDrill to improve posture for a better golf swing.EVERY Golfer can hit it further 🔥Deadlifts plus vertical med ball slams to build ground force and hit it further.Better shoulders, less of a slice 🏌🏻♂️The 90-90 shoulder drill improves rotation to fix an over-the-top swing and reduce slicing.The best deadlift for golf?The deadlift builds glute power and ground force with a neutral spine to power the golf swing.Better Back Swing? 3 steps to get your swing ready to rip it down the fairway 🔥Three drills to get higher hands and a more loaded backswing for more swing potential.Golfers. Need. To. Lift.Why golfers should deadlift, plus warm-up, form, and load cues for safe, durable strength.2 movements, 3 x a week for only 10 minutes…Two posture-fixing movements done three times weekly for ten minutes to improve ball striking.You want to hit better shots right?! With this 10 minute hack - you canTwo posture movements three times a week for ten minutes to fix address and ball strike.Need to rotate better to improve your golf swing? Do these 2 movements and rip it 🔥Two spinal-rotation stretches that prime the stretch reflex for more consistent ball striking.Better back swing, improved rotation and more Speed 🔥 you need to get to work on this drillSwing elevation drill with a light band using ground force and spine rotation for speed.You have 5 minutes to do this and when you do, you’ll instantly be better at golf 📈Five-minute pre-round warm-up: bird dog, split-stance t-spine rotations, and reverse lunge rotation.Fix your Slice with 3 movements to help you separate for a better Golf Swing 💯Three movements to build separation and fix a slice for a better golf swing.Flush every iron shot this weekend with these golf swing feels 💰Flush irons by rotating around the spine and loading the core against the trail leg.Looking for a better golf swing? Try these 2 movements for rotation and distance upgradesTwo movements to improve rotation and add distance to your swing.The 4 best movement patterns for an upper body golf fitness workout 🔥Four upper-body movement patterns to create force around the spine in the swing.Golfers Low Back FIX 💯 Build a strong Core, improve your movement and play better!Three core-engagement movements to fix golfers' low back and protect the spine.Deadlifts - if you want a strong, healthier and more consistent swing, listen to thisBarbell deadlift technique using leg drive and a braced core for a stronger swing.Want that effortless, consistent golf swing? You gotta activate the Glutes 🍑Hip thrusts activate glutes to power the swing and protect the lower back.Stretch your way to better Golf 💯 This only takes 10 minutes 🔥Ten-minute active-recovery mobility routine opening hips and upper body for rotation.Want to fix your golf swing imbalances to swing with less effort and less aches? Do this.Training to correct physical imbalances from golf's asymmetry for easier, less achy swings.Fix your shoulders, fix your slice 💯 golfers you need to get into this 💰Fix your slice by improving shoulder rotation and mobility.If you want to gain 10+ MPH of club head speed, listen up 🔥Three favorite mobility movements that added 10+ mph of clubhead speed by improving range of motion.Sat in the office all day? Hit this 10 minute mobility to ease up where you feel itTen-minute Monday mobility routine targeting thoracic and cervical spine after sitting all day.45 seconds to a better back swing 🏆 longer, higher hands and MORE SPEEDLoaded headcover drill using added weight to create width, height, and extension in the backswing.You need this golf fitness exercise to create a better golf swing, let’s go 💯Split-stance torso rotation exercise building speed, stability, and balance for a better impact position.If you bench press and golf, do this and go DEEEEEP 💯Bench press through full range, then use a mobility ball against a wall to maintain flexibility.1 Drill for Higher Hands and a better Back Swing - Headcover LoadingHeadcover loading drill using club-end weight to feel load, extension, and higher hands in the backswing.2 Steps to explosive golf Fitness - Deadlifts & JumpsTwo steps to explosive golf fitness using deadlifts and jumps.
Movements
1Exercises
593-StepUse this movement as often as possible to improve global Hip mobility, take pressure off your Lower Back and free up your Golf Swing.Adductor MachineWorking back toward the centre line of the body and improving global Hip function.Assisted Pull UpsBand or machine assisted pull ups. Builds the lat and upper back strength that controls the club and protects the shoulders.Back ExtensionsTrunk extensions that strengthen the low back, glutes, and hamstrings, the muscles that hold golf posture.Back ExtensionsStrengthen throughout the Back whilst in a stable supported position to create better positions and increased longevity in your Swing.Back Swing Loading DrillThis is our #1 because it is simple and gives you not only great body positions but also an incredible check point to help you perform on course.Band Bent Over RowHip-hinged band row that builds the upper back and lats while the golfer holds a loaded hinge position.Band CS Reverse FlyUsing the Crossover System to develop symmetry and function through the Shoulders and Back.Band Face PullBand face pull for the rear shoulders and upper back, the muscles that keep golf posture tall.Band Golf Posture ChopThis is a new movement that brings in specific benefits versus some of our other rotational movements including high levels of Core engagement and activations around the Spine.Band Golf Posture T-spine PressAn incredible movement for Swing specific gains and improved range of motion.Band Split Stance RowSplit stance band row that builds the upper back while the staggered base resists the pull of rotation.Band SupermanBanded prone extension drill that activates the posterior chain and upper back muscles that hold golf posture.Banded Upload DrillWant to get a wide, tall back swing that helps you rip into the back of the ball?Barbell Back SquatLoaded squat with the bar on the upper back. Builds the lower body strength golfers use to push force into the ground.Barbell Bent Over RowHinged barbell row. Builds pulling strength and an upper back that holds golf posture under fatigue.Barbell Box SquatsAn incredible way to increase your Squat weight, power your Legs and reduce stress through the Spine.Barbell Front SquatThe Front Squat is an excellent choice for Golfers due to the positioning and postural benefits - it also doesn't load the spine as much as a Back Squat.Barbell Good MorningBarbell hip hinge with the bar on the back. Strengthens the hamstrings and glutes that hold spine angle in the swing.Barbell Hip ThrustsGlute bridge loaded with a barbell across the hips. Builds hip extension power without loading the spine.Barbell Pendlay RowStrict row from a dead stop on the floor each rep. Builds upper back strength while the trunk holds a deep hinge.Cable All 4's Pull AwayHigh quality Core work with a focus on anti-rotation and maintaining your centre of gravity through Spine angle and posture.Cable Golf Posture T-spine PressAn incredible movement for Swing specific gains and improved range of motion.Cable Lat Pull DownA very important movement to target some of the big muscles in the back and upper body.Cable Seated RowWorking specific strength for the Back as well as improving Core engagement and posture.Cardio RowRowing machine conditioning. Builds the aerobic engine while strengthening the legs, hips, and upper back.Cat CowSlow spinal flexion and extension on all fours, restoring the segmental spine motion that golf posture is built on.Club Cat CamelCat camel spinal waves done with a golf club, mobilizing the spine while giving concrete feedback on neutral posture.Cobra To PrayerFlow from cobra extension back into a prayer stretch, cycling the spine through extension and flexion with the breath.Dumbbell Asymmetrical CarryHuge for golfers as this strengthens your posture but also works your core and muscles around the spine for extra stability.Dumbbell Bent Over RowA hip hinge hold with a rowing pull, building the upper back strength that supports golf posture.Dumbbell Incline RowA chest-supported dumbbell row on an incline bench that isolates the upper back without loading the lower back.Dumbbell Reverse FlyA rear-shoulder and upper-back raise that balances pressing work and supports golf posture.Dumbbell Russian TwistsLoading the Core through rotation can be huge for your Swing, looking after your Back and delivering next level stability during force.Dynamic WindmillA dynamic rotational movement we use use in a variety of different ways all of which will enhance your Hip mobility and rotation around the Spine.Glute BridgeFloor bridge for glute strength. Teaches hip extension, the engine of the downswing, without loading the spine.Kettlebell Reverse LungesStepping back into a lunge under load, building single-leg strength and balance for a stable lower body.Kettlebell Split Stance DeadliftA hinge with the feet split front to back, loading one hip at a time to build single-side strength and balance.Knee Pull RotationA knee pull paired with a trunk rotation, opening the hips and spine together in one linked stretch.Landmine Meadow RowOne arm row gripping the landmine sleeve from a staggered hinge. Builds lat and upper back strength one side at a time.Lat Pull DownStrengthening the Lats and Back as a whole giving you the structure and muscle mass to improve your posture and stability in the Swing.Leg PressA really cool machine to put serious load through the Legs without loading through the Spine.Med Ball Russian TwistLoading the Core through rotation can be huge for your Swing, looking after your Back and delivering next level stability during force.Open BookSide-lying thoracic rotation that opens the mid back so the shoulders can turn fully without dragging the hips along.PlankThe front plank. Baseline trunk stiffness that keeps the spine stable while the hips and shoulders move.Pull UpsStrict pull ups. Upper back and lat strength that stabilize the shoulders and support club control.Raised PrayerPrayer stretch with the arms elevated, opening the lats and thoracic spine that a full overhead turn depends on.Seated RowOne of the best machines to use to build upper body strength as it allows full range of motion whilst helping you stay in your neutral Spine position.Single Arm TRX RowDeveloping functional control and upper body strength whilst rotating around the Spine - this is a great movement for Golfers.Smash DrillNo holding back!Smith Back SquatsTaking the compound lifts into the Smith Machine to give you the support and confidence you need to get Golf Strong!Smith Bent Over RowGetting the Barbell benefits with added stability of the Smith Machine, we are looking to increase load over time and build a strong Back for your performance on and off the course.Spinal ReleaseAiming to lengthen the spine and increase overall mobility here using the band to reduce tension all round.Spinal Roll OutSlow segment-by-segment spinal rolling that restores articulation through the whole spine golf posture depends on.Static WindmillHeld windmill rotation that opens the thoracic spine and chest at end range, building a fuller backswing turn.Superman HoldA prone back extension hold. Endurance for the spinal erectors and glutes that hold golf posture.T-spine RotationsAn incredibly important movement all Golfers should have in their locker.Wall Shoulder ReachShoulder reaches along a wall that restore overhead range, keeping the arm swing long without the back arching.Wall T-SpineWall-supported thoracic spine drill that opens mid back extension and rotation, feeding a bigger shoulder turn.
Methodology
6Bodyweight SquatThe first movement in the DRVN Mobility Assessment — maps to Posture .Glute BridgeMaps to Activation . Tests whether the lower body can do its job at impact — staying in posture while managing vertical, rotational, and lateral forces at once. Assesses: glute…Single Leg HoldThe final movement — maps to Balance, Stability & Proprioception .Split Stance RotationMaps to Separation — the downswing's defining quality: lower body and upper body moving in different directions at once while staying connected as part of the kinematic sequence.Windmill RotationMaps to Thoracic Rotation . Answers: how much usable rotation does this golfer have for the backswing, and how evenly can they access it on both sides? Rotation should come from…The Five Phases of a Golf SwingEvery effective golf swing shares a common biomechanical foundation: stability through the ground, rotation around the spine, and efficient release through impact.
Articles
12Mariah Swigart Is Making Golf Move DifferentHow Phoenix coach and creator Mariah Swigart built a career where fitness ties everything together — from Putt and Pilates clinics to a 56,000-strong following — and why she added the DRVN Certified Pro credential to back it up.Golf Posture: The Setup Fundamentals That Unlock RotationCorrect golf posture isn't a checklist position — it's a product of hip hinge, thoracic extension, and core control. Here's how to build a setup that lasts 18 holes.He Quit Golf for Three Years. Then He Built Fairway Club.How Logan Dahmer walked away from golf, came back through coaching, and built Fairway Club — a vintage-feeling, four-bay simulator studio in Lee's Summit and a new DRVN Partner Facility serving the greater Kansas City area.Your Range Of Motion Is Your Club Head Speed — The Biomechanics Every Golfer Must UnderstandEvery degree of rotation you've lost to age, desk work or inactivity is a direct tax on your distance. The biomechanics — and the fix — every golfer needs to understand.April Is The Most Dangerous Month In Golf — Here's How To Stay On The CourseMillions of golfers leave their bodies dormant all winter, then expect full performance from the first swing of spring. Learn the three mobility pillars that prevent injury and add distance.Your Golfer's Lower Back Pain, Power Leaks, and Swing Inconsistency Have the Same Root Cause — Free EbookGlute dysfunction is one of the most common — and most underdiagnosed — physical limiters in the golf population. Download this free DRVN ebook to learn how the Glute Activation Test surfaces posterior chain deficits and asymmetry that directly explain swing faults, power loss, and lower back pain.Watch Your Golfer Squat. You'll Learn Everything You Need to Know. — Free EbookBefore a golfer ever picks up a club, their body is already telling you what their swing is going to do. Download this free DRVN ebook to learn how the Bodyweight Squat Test reveals posture quality, range of motion, thoracic mobility, and ground connection — and what it predicts about their swing.The Golf Swing Is Asymmetrical. Your Assessment Should Be Too. — Free EbookThe Windmill Rotation Test measures thoracic rotation, lower body stability under rotation, and — critically — the symmetry of rotational capacity between sides. Download this free DRVN ebook to learn how rotational asymmetry shows up in the swing, how to measure it, and what to do about it.Golf Stretches: 15 Exercises That Actually Improve Your Swing15 golf stretches for flexibility, power, and injury prevention — target the hips, thoracic spine, shoulders, and hamstrings every golfer needs.2-Minute Golf Swing Mobility Test: How to Know Where You StandMost golfers guess at their mobility limitations. This 2-minute self-assessment reveals exactly which ranges of motion are holding your swing back — so you can train what actually needs work.The Most Common Golf Injuries — And How Structured Training Prevents ThemGolf injuries are common but rarely inevitable. Most result from physical limitations that training can address. Here's what causes the most frequent golf injuries and how to train your way out of risk.The Importance of Mobility in Your Golf SwingDiscover the golf mobility exercises that directly impact your swing — and why improving hip and thoracic rotation is the fastest path to better ball striking.