For many years, the words fitness and golf were rarely uttered in the same sentence. But now we can’t go through one commercial break without hearing how athletic golfers are and how everyone can benefit from a focus on fitness. Sure, if we all had a few hours each day to devote to the gym, we’d see an impact. But it got me thinking, can we quantify the impact a focus on proper fitness can play in the golf game of an amateur?
To help answer this question, I reached out to Nick Randall, a GolfWRX Featured Writer and Strength and Conditioning Coach to elite golfers such PGA Tour player Cameron Smith, who enthusiastically jumped on board to help guide me through this process. In addition to his professional clients, Nick offers virtual training to anyone just like what I went through.
The goal wasn’t to simply drop everything and act like a pro. I didn’t get to play golf for a living, and didn’t have the time they have to devote to the gym. The goal was to see if my golf game could improve by utilizing a tour-proven approach to fitness, guided by an elite-level trainer, but adjusted for the time and skill level of an amateur.
Nick was based in Australia at the time (he’s now in Jacksonville, FL), so all our interactions would be done remotely. As a technologist and app developer, this presented another opportunity to test the theory that technology is transforming the way we interact, even when it comes to something like fitness training.
Over the course of four months, Nick guided me through three training programs, a daily motor pattern and mobility program, and nutrition and hydration advice, all via his Golf Fit iOS app, email, and Skype video chats. Our objective was to train the body to rotate more efficiently. This would result in some changes to my swing action, but without the intention of directly manipulating the club face or ball flight. My only swing changes for four months would be a direct result of this training, with no outside input.
I also wanted to be as honest and transparent as possible, so good, bad or ugly, you’ll find links to my DEXA Scans, Trackman Combine results, and swing videos below.
Did it work?
If you are wondering if you should bother reading on, it definitely worked. Physically, I’m stronger and have less back pain every day including after golf rounds or practice. On the course, my misses are tighter, my focus is stronger, and my endurance is better. We’ll cover all of this in detail, but Nick and this experience have fundamentally changed my approach to fitness in my everyday life, as well as my golfing life.
Any new fitness program must start with an evaluation. There are many ways to evaluate someone and ideally, this would be done in person. With Nick in Australia, we couldn’t do the assessment in person, so we spent a lot of time talking via Skype and I answered a detailed questionnaire. I’ve had back issues in the past, and one of the primary goals of the program was to strengthen that area to reduce daily pain, as well as pain associated with golfing. I have had medical assessments done on my back and passed along my charts to Nick for review.
I also sent Nick videos of my current swing, and we used my initial Trackman Combine videos as well during the evaluation phase.
In addition to the written assessment and discussions, I got a DEXA Scan so we could see where I might have imbalances or other trouble areas. A DEXA Scan is a full body scan that measures body composition including total body fat, breaking down bone mass, fat tissue, and lean muscle mass in the body.
To get the scan, I worked with Peter Fisher, the co-owner of DexaFit Atlanta. Let me just say, wow, that was eye-opening. The short, 10-minute scan produced images and reports that laid out how much body fat and lean muscle mass I have. I have too much body fat and that black and white image above was not pretty to see.
We took a look at the reports and decided if I focused on better nutrition, in addition to strength gains, I should be able to take my body fat percentage down to 25 percent (from 32.2 percent). It was a very aggressive goal, but a motivator as well.
Initial Trackman Combine
While we were not planning to make any direct swing changes, such as worrying about my inside takeaway, we did want to get a baseline of my current swing. The best way to do that is with a Trackman Combine, so I headed out to BridgeMill Golf Academy and worked with Tom Losinger, Director of Golf Instruction, who ran me through the combine.
The Trackman Combine is a standardized test that identifies strengths and weaknesses in the golf swing by scoring 60 shots from various yardages. If you haven’t had a chance to take the combine, I highly recommend it.
You can view the full Combine report as well as videos associated with some of my swings, by heading to this site I created.
Overall, I was happy with the results. The Combine was performed on a warm day with very little wind. My score was 69.2. I had 14 shots over 90 points. My max club speed with the driver was 104.8 mph and my longest drive was 278.8 yards.
Nick and I analyzed these results to find areas of weakness that could be attributed to poor body performance. The Combine swing scores are all about distance from the target. While dispersion can be driven by poor swing mechanics, it also is directly related to stability in the golf swing. We identified issues with my turn and posture from the videos and marked my max driver speed down as a baseline for any speed increases I might see.
The Fitness Program
Our fitness plan was broken up into three 1-month long programs. Each week included six days of routines: three strength days and three mobility and movement pattern days. That meant six days a week I was training my body with strength, mobility and movement pattern drills.
To track the progress, we used the Golf Fit iOS App, which Nick created for use with his athletes. Golf Fit is laid out to make it very easy to view your program, which includes photos and descriptions of the exercises, and complete your reps and sets.
Month 1 was a primer month. It introduced me to some new exercises and eased me into my strength program. Month 2 switched up the exercises and ramped up the intensity. It also added some cardio to the warm up.
Month 3 was the hardest program and the one I found most interesting. It added more dynamic, golf specific exercises such as the Sidestepper with Band. I felt like I was able to better connect the exercise with how they would help my game. The Sidestepper, for example, was designed to activate the glutes and promote lateral stability, something very important during the golf swing.
In addition to the training programs, my favorite part of the Golf Fit app is the progress tracker. Most apps let you track your food or water intake and even how you feel, but they are cumbersome. With Golf Fit, you can easily score your progress, which brilliantly uses your averages as a default option. This made it very easy to track my progress every night.
I had many times over the course of the program, like when we had family in town over the holidays, where I wanted to do almost anything except my workout or nightly program. Everyone would be sitting in the living room, laughing and having a great time, and I’d be standing at the back of the room, Thoracic Pro strapped on, turning back and through over and over. But it felt great when I finished, especially on days like those.
I ended the program strong and even though our research for this story is technically over, my workouts continue. You can view my Month 1 program here and the free Golf Fit iOS app includes photos and explanations of each exercise
Essential Gear and My Spiky Ball Addiction
I bought two pieces of equipment — a Spiky Ball and the Thoracic Pro — to assist with my exercises, but you don’t have to. You can pick up some fitness bands at your local sporting goods store and be good to go.
I’m in love with my spiky ball. It’s this perfect little ball with raised rubber spikes you can roll anywhere you need to relieve tightness or discomfort. I used it every night to massage my lower back, legs and even chest and arms. Because it is smaller than a foam roller, you can get it into very specific problem areas. If you roll it around a sore spot, you’ll be amazed how loose that area becomes.
I also purchased a Thoracic Pro. My posture and scapula control wasn’t as good as it could be. The Thoracic Pro is a harness you slip over your shoulders and when you properly engage your shoulder blades, a spiky ball in the middle of your back as well as two points on your shoulders, gives you feedback you’re in the right position. All I had to do was pull my shoulder blades back and slightly down. By doing this, I had pre-engaged my shoulder blades. My posture looked shockingly better and my turn was instantly tighter with less moving pieces. Every day for the next few months, I used my Thoracic Pro during the movement and motor pattern routine, and now I feel like it is second nature. I even took it to the range and hit balls with it on, which had a huge impact.
Movement Patterns and Nightly Routine
In order to make any meaningful change in my motor patterns, including the way I turn back and through the ball, I needed a nightly routine. Nick broke this into two programs, one for days where I was training and one for off days. They consisted of a mix of motor patterns with the Thoracic Pro as well as stretching and massage with the Spiky Ball.
These routines quickly became something I really looked forward to every night. It would take about 30 minutes to complete the motor patterns and stretching, and I enjoyed every minute. I got some funny looks from my wife as I was rigged up to the Thoracic Pro, turning and stomping behind her, but it really did work. I cannot guarantee I’ll continue my fitness programs with as laser-like a focus, but I definitely will continue my motor pattern and mobility work every night.
The motor pattern work consisted of the following routine:
Nutrition and Hydration
Nick also offered basic nutrition advice, and he started by getting me to understand the majority of weight loss, which is something many of us want, is driven by nutrition. So eating cleaner became a goal. The Golf Fit app was a huge motivator to eating well and staying hydrated. Each night, the app asked me to score how I did on a scale of 1-10, ten being perfectly clean eating. I never did score a 10, but had quite a few nines. My average was 7-8, which as someone who works long hours and travels, is a comfortable way to start eating healthier.
For this story, the main takeaway is on-course eating. I’m amazed at how little my playing partners eat during a round. I used to only eat one protein bar around the turn. Nick’s recommendation was to take at least two snacks on the course and eat one mid-way through the front and back nines. For his players, he likes the Vega Sport Protein Bar or Macro Protein Bars, although there are others on the market. Adding an extra protein bar to my round made a big difference in my energy level. Below you can see what I typically have in the bag during a round.
I also started keeping a bag of honey glazed almonds with me. I’m not sure Nick would love that I took a perfectly healthy almond and covered it in sugar, but it is a delicious snack packed with protein and healthy fats. And I noticed when I offered my playing partners a protein bar or almonds, almost all of them took the almonds.
As for hydration, I’m convinced the majority of golfers don’t drink enough water, myself included. Why? Because it’s really hard to be fully-hydrated. Based on Golf Fit’s recommendation for my body weight, I need to drink about 110 ounces of water a day (or 7 standard bottles) to be well hydrated. On the course, I tried to drink one bottle every three holes, and I would put a Nuun electrolyte hydration tablet in one of the bottles on each nine holes. I also downloaded a Water App to track my intake through the day which notified me with a reminder to drink every 1.5 hours. You will have to try it for yourself, but when I was fully hydrated I truly felt stronger and less fatigued, which dehydration can cause.
Shots like this awkward sidehill fairway bunker shot (pictured below), where stability and focus are so critical to executing the shot, was where I really noticed the training, and on-course hydration and nutrition pay off.
Before and After a Round or Range Session
Pro golfers don’t just show up on the range or the first tee without warming up, so Nick recommended I perform one round of my Motor and Movement Patterns routine before practicing or playing.
One round of the routine takes about 10 minutes, and I noticed a difference when I completed the routine before hitting the range. I didn’t feel like I needed to hit as many short wedges to fire up the body. This helped on mornings where I was first off the tee and the range was barely open. I could roll a few putts and tee off knowing I had already made about 20-30 full turns warming up the main muscles I would need.
I completed the same routine as a warm-down after a round or practice session. Try the following routine from Nick, before you head to the first tee.
Checking in with Nick
Throughout the program, Nick was checking in with me regularly, providing that extra motivation I needed. I was also sharing videos with him like the one below from early in our training program. These check in videos were especially helpful at times when I wasn’t seeing the same on-course progress as I was seeing during practice.
What Can You Do If You Can’t Go All-In?
I went “all in” over the past four months, but I recognize that isn’t for everyone. I’ve talked about this program to avid golf friends of mine and they are intrigued, but likely won’t devote the time I have.
With that in mind, Nick put together a routine anyone can do that will have a positive impact on your game. Click here to download a PDF of the routine.
The Final DEXA Scan
Once I had completed the last of the workouts, it was time to get a follow-up DEXA scan, so I went back to DexaFit Atlanta and worked with Peter Fisher.
We were hoping to see a decrease in body fat percentage and a small increase in lean muscle mass, and I was nervous about how the scan would go. I could tell I had lost weight and was getting stronger, but let’s be honest, if I said I was working out for three months and then got a body scan that shows no weight loss, you probably wouldn’t believe I had actually been in the gym.
I didn’t want that to happen, so I was happy to see I had decreased my body fat by 3 percent (-8.4 actual pounds of fat). Again, if you want to see the raw data, you can view the full results here.
I was initially disappointed by the loss of lean mass. It seemed counterintuitive, because I had been training more, but after talking with Nick it became more clear. I was eating cleaner, and likely taking in less calories despite trying to focus on eating more and better proteins. Our strength program wasn’t about big muscle gains, and we also only had three months. He was happy to see I essentially held onto the muscle mass, while decreasing my body fat. What I also found interesting is that I shed pounds without spending much time doing cardio. Sure, cardio is important, but it showcases the positives of better eating decisions, and what effect they can have on your health.
The Final Combine
I went into the final Combine with a healthy combination of nervousness and confidence. Almost every day for four months, I had focused on modifying my motor patterns or strengthening my body with the specific goal of improving my game. I was seeing improvement on the course, so one test on one day wouldn’t define all the work Nick and I had done. But I wanted to see results in plain, clear data. I headed back to BridgeMill Golf Academy and worked with Tom Losinger again.
We were hoping to see more clubhead speed with the driver and better dispersion overall, driven by a more stable lower body and more solid turn back and through the ball. In plain, clear, data, I saw the results I was hoping for.
I had more shots closer to the pin, more shots scored above 90, more “perfect” shots, and 3 mph more max clubhead speed with the driver. Below are some high-level stats comparing the two Combines. You can view the full report and videos here.
I left the Combine on a high. All the effort looked to be paying off… but we don’t play golf by hitting 60 shots during some test. My year-end trip to Florida, where I would play at least 5 rounds, would be the ultimate test.
Florida Trip and My Golf Game Now
I’ve been going to Florida for a week of golf and vacation every year for the last six or so years. I play at least five rounds during the week and look forward to it all year. I brought my spiky ball and Thoracic Pro with me so I could continue my mobility and motor pattern routines.
Just like the Combine, I was nervous and excited to hit the first tee. It wasn’t a testing bay anymore; it was the first tee on a real course after fully-dedicating myself to this program and plan the last few months. I “needed” to see a meaningful difference in my game.
After my first round, I knew something positive was happening. I was hitting more greens, splitting more fairways, and keeping myself out of trouble. I’ve never been more consistent or had as much control over my swing as I did over the five rounds during the trip. Not only did I lower my handicap and post my cleanest card on a front-9 (1-under), but I didn’t wake up midway through the trip with lower-back pain.
Here is a comparison of five rounds prior to starting this program, five rounds from last year’s trip and my five rounds during my trip this year.
A focus on fitness can improve the game of amateurs. Whether you go all-in or take it slow, you can see results. To help get started, you can follow the mini-programs laid out in this story, and there are trainers like Nick all across the country ready when you are.
I won’t say the past four months have been easy. But they also haven’t been hard. Eating healthier, drinking more water, and sticking to my fitness and mobility routines have become a part of my day-to-day life. I can only continue to improve from here, and the longer I focus on fitness, the more likely I am to be able to play this great game for many years to come.
What makes Bryson DeChambeau so good? A deep dive into the numbers
I can relate, in a way, to this mad scientist of golf. When I had the idea to create a better method of analyzing golf by comparing each shot to a computer model of “scratch” performance 29 years ago, I was considered quite strange. My idea is now what is known as strokes gained analysis and has become the accepted standard for golf analysis. If you are interested in my journey, read The History of Strokes Gained on my website, ShotByShot.com.
Given Bryson’s recent success, will we all soon be switching to 7-iron length irons and practicing Bryson’s one-plane swing? I doubt it, but it is clear that Bryson is here to stay, so I decided to see exactly how his recent winning performance compares to that of other winners on the PGA Tour. Accordingly, I ran my analysis of Bryson’s ShotLink data for his three wins (The Memorial, The Northern Trust and the most recent Dell Technologies Championship). I compared this analysis to a similar analysis of all of the PGA Tour winners in 2017. For added perspective, I ran the same analysis for the entire 2017 Tour and for all the players that missed cuts in 2017.
As Bryson’s data sample is only 12 rounds on three courses, one might question how the numbers might be skewed by the differences in relative course difficulty as well as the relative strength of the fields. I believe we can agree that Bryson has won on relatively difficult courses and against very strong fields. Accordingly, I will overlook these factors.
Tee Game: Driving
Bryson’s driver is normal length. It is his irons that are all 37.5 inches long, or about the length of a standard 7 iron – why do the TV commentators always say “6 iron”? Anyway, Bryson’s unique one-plane swing produces long, straight drives. He averaged over 300 yards, 15 yards longer than the field, and hit more fairways than the 2017 winners. Further, Bryson (Blue arrows below) had 35% fewer driving errors than those made by the 2017 winners. So LONG and STRAIGHT! Perhaps we all should be working on our 1-plane swings?
I put Bryson’s approach game as not quite as good as the 2017 winners. His strokes gained relative to the field’s is not as strong (perhaps this can be attributed to stronger fields?). Bryson did hit more greens-in-regulation (blue arrows below). BUT remember he hit more fairways and made fewer errors. Finally, Bryson’s proximity when he hits the greens* is closer to the 2017 Tour average than it is to the 2017 winners.
*I look at “Proximity” much differently than the PGA Tour. The Tour’s proximity to hole includes approach shots that miss the green within 30 yards of the green’s edge. I believe a miss is a miss and should not be counted at all. For more on why, read my 2/26/18 GolfWRX article: “Is Tiger’s “No.1 Proximity to the Hole” a meaningless stat?”
Short Game (shots from within 50 yards of the hole)
Again, Bryson’s wedges are 7-iron length, about two to three inches longer than a standard sand wedge. His short game data would indicate that the extra length does not present an issue from the sand. I chalk this up to the fact that for the most part greenside sand shots tend to be full swings. It is the shape of the swing that controls distance not the length.
Chipping and pitching, on the other hand, require a myriad of different swings and touch shots. The longer shafts seem to have a negative impact here which has been mentioned many times in the TV coverage. Below (Blue arrows) show that Bryson’s strokes gained around-the-green are about half the margin from the field’s as the 2017 winners. His chipping and pitching results are nowhere near the 2017 Winners. Perhaps Bryson should consider at least one normal length wedge for use around the greens? To support this, Bryson was ranked No. 118 in strokes gained around the green, with a negative .034 strokes gained thru the Well Fargo Championship (more than half way thru the season). He has improved since to No. 63 and a +.15 strokes gained in this category.
Bryson’s putter is 39 inches long, about three inches longer than standard, and he rests the grip against his left forearm. Personally, I believe his stance and stroke look very stiff and mechanical, which may account for what I discovered in his putting stats. Bottom line, he is outstanding from fairly close range (inside 20 feet), but very average from 30-plus feet. Bryson has almost TWICE as many three-putts as the 2017 winners from 30-plus feet (.5/round vs. .29/round for the 2017 winners). This makes sense to me as stiff and mechanical do not seem compatible with “feel” and optimal distance control.
That said, his success from close range might more than offset his apparent long-range weakness. Note below that Bryson’s one-putt success is noticeably better than the 2017 winners from every distance up to 20 feet. Incidentally, these ranges represent 68 percent of Bryson’s first putt opportunities. Very impressive! I may look more closely into Bryson’s short putting technique.
In conclusion, while Bryson DeChambeau is a maverick, he has found a unique method that works for him and has now made the entire golf world take notice. Will he change golf? Possibly. If he continues to have success, and I believe he will, I can see the aspiring, young players trying to adopt his methods just as many started to learn to putt while anchoring. As an aside, I firmly believe that the ultimate ban on anchoring had little to do with those of us that were struggling with the skill but everything to do with the fast-growing number of juniors that were having success using OUR crutch.
That is not to say that anything that Bryson is currently doing could be construed to be illegal. But he is clearly being watched. His side-saddle putting was thwarted by the USGA, and more recently, his use of a compass to help read his putts. Who knows what he will come up with next? I will be watching too!
The Gear Dive: Accra Shafts — Finau’s proto, “What is the function of the shaft in a club head?”
Accra Shafts’ Ken Thompson and Gawain Robertson chat with Johnny Wunder on the challenges of the shaft industry, what makes their shafts the best in the business, and Tony Finau’s custom set up.
Check out the full podcast on SoundCloud below, or click here to listen on iTunes!
3:45 — What makes Accra so special
5:30 — The origin of Accra
8:45 — The importance of TOUR Validation
15:10 — What is the function of the shaft in a club
17:30 — The TOUR ZRPG
23:40 — Mock Fitting for a specific player profile
31:00 — Accra Iron shafts
36:55 — Ryan Palmer
39:45 — Tony Finau
43:10 — Matt Kuchar
53:20 — S3 BluePrint Technology
7 tips for senior golfers to play better and enjoy the game longer
Have you ever played a golf course and remembered where you used to hit the ball on certain holes? Have you ever gotten to a 360-yard par-4 and recalled when you used to lick your chops because you knew a little flip wedge for your second was ahead? Ever made shooting your age your next big goal? If you have, welcome to golf’s back nine, the time when you keep seeking improvement knowing full well it will never be what it once was.
Aging is another vivid example of the paradoxical beast that lies at the heart of our game. If we’re totally honest, we admit we can’t do anything as well as we did 25-30 years ago. Yet a little voice never far from our golf ears keeps whispering, “If you just move the ball in your stance and adjust your grip, you will hit it solid again.” That’s when we need to be honest and ask, “What does solid mean at 65-70-75 years old?” It certainly isn’t solid like it was at 35 years old, but it may be more solid than the last shot, or yesterday. And as we’ll see, it just might be solid enough for the home stretch. So we keep playing and practicing in a search for golf’s version of a fountain of youth.
If you are, like this author, closer to the 18th green than the first tee, here are 7 golden nuggets for the golden years:
1. Forget how you used to play
Stay present and take what the game gives you now, here, today. If that’s 210 off the tee, get your fairway woods and hybrids out and do the best you can with your inevitably longer approach.
2. Work on your scoring game
If aging has robbed you of flexibility and strength, it does not have to affect your game from 100 yards in. Seniors need to chip and putt more than any other age group.
3. Yoga and Pilates
If you think we’re old, we are a babe in the woods compared to these ancient disciplines. The mind/body connection is vital for seniors. And… the results speak for themselves! Staying as flexible and as strong as you can for as long as you can is vital for senior golf. Oh, and walk and carry whenever possible!
4. Get properly fitted
Not only do we play senior golf dreaming of yesteryear, male seniors often let testosterone affect their game. I get sooo many seniors coming to see me who are ill-fitted for their equipment, or more accurately, using equipment that once fit their game. 85-90 mph clubhead speed does not likely require a stiff shaft, 9 degrees of loft or 75 grams of weight to achieve proper launch and landing conditions. Good senior golf demands brutal honesty with yourself.
5. Consider swing “adjustments,” not “new swings”
I don’t want to be a bearer of bad tidings here, but as a teacher of many years, I know this much: The swing you’ve had for oh so many years is not going to change. At least not very much. The does not mean it can’t be made more effective. I “tweak” seniors, not break them down.
6. Play forward tees
I’m a club professional, and I was a fairly decent player once. At 70 years young, I am proud to say that I play white tees measuring no more than 6300 yards. And in a few years, I’ll likely move up again. It’s just a fact of life and denying it is futile.
7. Check your fundamentals
Just because a certain grip, posture or ball position was effective once, as we age, all these may need adjustments from time to time. Swings get shorter, slower, narrow, etc. And as they do, we have to allow for these things and find new ways to complement the “senior swing.”
The alternative to all of the above is a garage sale. And as long I can swing a golf club, I will be doing so. If I want to enjoy the game, I’ll do so with lighter clubs, from shorter tees, chipping and putting my way into the hole. We’d all like to turn back the clock, but the last time that happened was, uh, never.
Enjoy the back nine. I know I am.
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