Many swing faults come from physical limitations: tight hips, a stiff upper back or poor balance. A simple screening helps you find your limitations, so you can focus your exercises where they'll help most. Here are some straightforward tests you can try at home.
This article is general information. Stop any test that causes pain and seek professional advice.
The tests
| Test | How | What it shows |
|---|---|---|
| Pelvic tilt | In golf posture, tilt your pelvis forward and back | Control of the lower back and pelvis |
| Seated rotation | Sit with a club across your shoulders and rotate each way | Upper-back rotation |
| Toe touch | Stand and reach for your toes with straight legs | Hamstring and back flexibility |
| Single-leg balance | Stand on each leg, eyes open then closed | Balance and stability |
| Deep squat | Squat with arms overhead | Hip, ankle and upper-body mobility |
| Bridge with leg extension | Bridge, then straighten one leg | Glute and core stability |
| Wrist mobility | Hinge wrists up, down and sideways | Wrist range for grip and hinge |
| Lower-body rotation | Standing, rotate hips while keeping the shoulders still | Hip and torso separation |
Linking results to the swing
| Limitation | Possible swing effect |
|---|---|
| Limited hip rotation | Sway, early extension. Read how to fix early extension |
| Stiff upper back | Short backswing, arm-dominated swing |
| Poor balance | Inconsistent contact. Read balance training for golf |
| Weak glutes and core | Loss of posture, lower back strain. Read golf and lower back pain |
| Tight hamstrings | Rounded posture |
What to do next
- Choose two or three priorities.
- Use targeted exercises. Read golf fitness exercises and yoga for golfers.
- Adapt your swing in the meantime. Read golf swing with limited flexibility.
- Retest every four to six weeks.
Professional screening
Physiotherapists and golf fitness professionals offer detailed assessments and tailored programmes.
How to record your results
Keep a simple log so you can track progress every month or two:
| Test | Date | Left | Right | Notes |
|---|---|---|---|---|
| Seated rotation | Pass/limited | Pass/limited | ||
| Single-leg balance (seconds) | ||||
| Toe touch | Pass/limited | |||
| Deep squat | Pass/limited | |||
| Pelvic tilt | Pass/limited | |||
| Bridge (seconds) |
Differences between left and right sides are as important as the overall result.
What common results mean for your swing
- Limited rotation: a shorter backswing, swaying or early extension. Read how to fix early extension.
- Poor balance: inconsistent contact and finishing off balance. Read balance training for golf.
- Limited hip mobility: reduced turn and power. Read hip rotation for power.
- Weak glutes or core: loss of posture during the swing.
- Poor wrist mobility: difficulty setting the club. Read wrist hinge in the golf swing.
A starter routine based on your results
Pick two or three exercises linked to your weakest tests, and do them three times a week for four weeks before re-testing.
- Rotation: open books, seated twists, thoracic rotations on all fours.
- Balance: single-leg stands, eyes-closed balance, single-leg reaches.
- Hips: hip circles, lunges with rotation, 90/90 hip switches.
- Core and glutes: bridges, dead bugs, planks.
Read golf fitness exercises and yoga for golfers.
Working with your coach
Share your results with your coach. A coach can adapt your swing to your body, rather than forcing positions your body can't achieve. Read golf swing with limited flexibility.
When to see a professional
- Pain during or after golf.
- Big differences between sides.
- No improvement after several weeks.
- A history of injury, surgery or a long-term condition.
A physiotherapist or certified golf fitness professional can carry out a fuller screening.
Frequently asked questions
Why should golfers do a fitness screen?
To find physical limitations that cause swing faults or injury risk.
How often should I retest?
Every four to six weeks.
What's the most important area to test?
Hip and upper-back rotation, plus balance, are key for most golfers.
Should I see a professional?
Yes, if you have pain or want a detailed programme.
How often should I repeat the tests?
Every four to eight weeks is enough to track progress.
Can I improve my scores at any age?
Most golfers can improve mobility, balance and strength with regular, sensible training.
The bottom line
Simple self-tests reveal what your body can and can't do in the swing. Find your limitations, train them and retest. For more, read hip rotation for power.