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There are so many ways to warm up for golf, but I am a firm believer of always working on the basics. Across the board, I find the need to reinforce a golfer’s ability to:

  • Engage the core well.
  • Move the limbs while protecting the spine.
  • Perform the above points through all combinations of movement (flexion, extension, rotation, and the combinations there of).

For some people this ground-based warm up will be a heavy-duty workout; for others, it will be a light warm-up. Either way, these are solid fundamentals to train, reinforce and perfect.

The drills in the video are pretty simple-looking, yet effective and challenging for all levels. Of course, be smart while trying these drills, as some people may not be able to perform them without involving or feeling discomfort in the spine. The goal is to have the core take pressure off of the spine to create a good foundation from which the limbs can move.

For more infomation on golf fitness and fitness in general, check out or feel free to email me [email protected]

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Roy Khoury, founder of Roy Khoury Fitness Studio in Newport Beach, CA, is a Titleist Performance Institute (TPI) Level 3 Golf Fitness Instructor and certified in Functional Movement Screen (FMS). He works with a wide range of golfers, from weekend players to PGA Tour-level golfers. Over the last 15 years he has learned how to optimize body movement and how to hack the movement system for the best results! Roy is currently studying Soma Training, and is a graduate of Cal State Fullerton, where he studied Kinesiology. He takes pride in being a team member with local golf Instructors and medical professionals to help golfers reach their goals.



  1. emerson boozer

    Sep 20, 2016 at 6:06 am

    c’mon coach, you can barely do 2 minutes of warm up before playing golf? i’m twice your age and easily do 12….get back in that gym!

  2. Fredo

    Sep 17, 2016 at 1:07 pm

    I see both sides of the argument. I have a herniated disc L3 and work out my core 5 days a week, just so I can play golf. If you are recently injured of course follow your physical therapy exercises. The dead bug exercise is fantastic for core workouts. I would also recommend core exercises with a large rubber ball. Thanks for the post! Hope there are more to follow.

  3. Hilar

    Sep 16, 2016 at 4:39 pm

    If it’s “challenging” it’s never a good thing.

  4. TCJ

    Sep 16, 2016 at 3:23 pm

    So, it isn’t weird if I bust these moves out on the first tee?

  5. Jack Gallagher

    Sep 16, 2016 at 12:58 pm

    For anyone, like me, who has a history of lower lumbar issues, this video starts out on a dangerous note. I’m sure Me. Khoury is a nice guy, and maybe he wouldn’t make the mistake that the producers of this video have perhaps unwittingly made: advertising the video in the headline as “warming up the spine” and then starting out with an exercise that could very well hurt someone who happens to be in some stage of injury recovery of, say, a herniated disc.

    That is because the video spends zero time, in its introduction to the first exercise, describing what to do with your abdominal muscles to help protect the lower lumbar region during exercises generally, or in what position your lower lumbar region should even be while doing the very first exercise. Is it being recommended that one press the lower lumbar into the ground? Or, is it being recommended that there should be some amount of lordotic curve of the lower lumbar during the first exercise?

    Obliquely stating to “engage the core” doesn’t tell me anything. Exactly what is meant by this phrase, and how is it to be done, with specific instructions? There are none.

    Toward the end of the very first exercise, it is recommended to add a one sided crunch maneuver which when performed results in some lower lumbar twisting and flexion. That is downright dangerous for someone recovering from a lower lumbar herniated disc.

    If you really want to protect your lower lumbar region, while exercising, I recommend spending $20 on an app called “Protect Your Back.” Full disclosure: I’m a user of the app, a consumer. I get no rewards, financial or otherwise, for recommending it. The app is in part sponsored by one of my other favorite golf websites “”.

    Good luck to all fellow lower lumbar issue sufferers.

    • Bwall

      Sep 16, 2016 at 6:40 pm

      I have to agree. One of the worst videos ever produced for someone with lower back issues.

    • brain surgeon

      Sep 17, 2016 at 11:02 am

      If you are recovering from a lower lumbar herniated disc then this probably isn’t for you. Use some common sense before ripping into the author of the story. Also if you do not know what engage the core means do some research, it is a very common term in today’s fitness world. Not every video is going to be for you. Maybe stick with what your doctor told you to do.

      • Jack Gallagher

        Sep 19, 2016 at 1:34 pm

        “If you are recovering from a lower lumbar herniated disc then this probably isn’t for you. Use some common sense…”
        Except that, twelve seconds into the video, Mr. Khoury says, “…some of you may be coming back from injury…” – so he’s clearly not advising against using these exercises if you are coming back from injury. He doesn’t specify whether or not there are some types of injuries, from which we might be “coming back,” where he would advise against doing these exercises. Maybe he would do so for someone like me – and maybe he even did so when recording this video, but the producer edited that out. I thought I was fairly specific in blaming the producers of the video and not him directly. Nor does he express any warning about what stage of recovery from injury one might be currently in where he would advise against these exercises. Is it a matter of degree? If so, where is the line drawn? It matters.

        “Also if you do not know what engage the core means…” Actually, I do know what it means. The problem is, there is more than one way to engage the core, and some of those ways only engage a small number of core muscles – the traditional way of pulling in your navel toward your spine is the prime example of one way that leaves out a lot of core musculature (particularly the ones that would protect the lower lumbar region). Mr. Khoury doesn’t say he is recommending this particular method, and I’m not accusing him of that. In fact he doesn’t say at all what method he is promoting to “engage the core.” That’s my point, and it’s important. If you think that “engaging the core” is a universal term, you are mistaken. In particular, the sucking in your navel method actually leaves out engagement of core muscles that would help protect the lower lumbar region, which is especially troublesome when the exercises being recommended are designed to promote “flexion, extension, and rotation” of the spine.

        “Not every video is going to be for you.” Truisms like this don’t add value. And this website is usually different from others in that it attempts to add value in ways that other golf websites do not. Lots and lots of people who play golf have lower lumbar issues. We don’t want to stop playing golf and just surrender because of those issues. I had the Tiger Woods surgery (microdiscectomy) back in 2012. I’ll be in some stage of “recovery” from that for the rest of my life. My back will probably never get back to the point of health it was in prior to my first herniated disc in the year 2000. My point is, there are ways to protect your lower lumbar region during exercise (especially important when your spine is “under load”), and some exercises will even result in the strengthening of core muscles around the lower lumbar region with a much reduced risk of re-injury of the discs between L2 and S1. The particular exercises in this video – promoting flexion, extension and rotation – carry risk of re-injury.

        The app I recommended in my original post has added value for me. I’m not making a claim that it would do so for every one. But for me, the fact is that it’s added more value than the physical therapy type exercises that my neurosurgeon recommended post-surgery (which exercises I still do daily). In any case, this is my way of trying to add some value, and I think it happens to be important to warn other golfers with lower lumbar issues not to be extra careful before attempting the exercises in this video.

        • Jack Gallagher

          Sep 19, 2016 at 1:37 pm

          Sorry, scratch the word “not” in the last sentence. Typing too fast.

  6. doesnotno

    Sep 16, 2016 at 8:53 am

    Super helpful video – thanks for posting.

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Shawn Clement analyzes Tiger and Charlie Woods’ new golf swings



Man, I am SO IMPRESSED with the progress and polish Charlie Woods has made with his golf swing in the last year; and boy it’s nice to see Tiger swinging and playing golf! Charlie still has the strong grip but a bit more tempered which allows him to stay more connected to the ground and streamline the efficiency in his golf swing and never taking away his ability to find his targets! Check it out!!

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The Wedge Guy: Learning at home



I feel blessed to have spent my life in South Texas, where we have the luxury of playing golf year-round. Sure, we have some bad winter weather, but it usually only lasts a few days, then it’s back to the course, maybe with a light sweater or windbreaker . . . but oftentimes in shorts, even in December-February. One of the first things I had to learn when I got into the golf industry 40 years ago, was that so many of you have genuine seasonality to your golf – and actually “hang ‘em up” for months on end.

If you are one of those, or just any golfer who wants to get better in 2022, the great thing about this game is you can work on many improvements without even getting the golf ball involved. So, here are some ideas how you can improve your golf game indoors.

I have made it a life’s work to observe golfers of all skill levels to see what they do that either helps them hit quality golf shots with reliability . . . or what they do that practically makes it near impossible to do so. To me, what separates the better players from those that struggle are several core fundamentals – some have them down pretty darn tight, while others just do not seem to grasp them.

I’ve long believed that you can learn and ingrain these core fundamentals in the comfort of your own home, without even swinging a club. So, with that in mind, let me offer you some thoughts that might help you shrink that handicap, regardless of what it might be.

Learn a proper grip. I see so many recreational golfers who just do not hold the club in such a way that allows proper rotation and release of the hands through impact. The great golfers before us pretty much nailed that part of the process very early in their own learning curves and have shared that with us for decades. While you might prefer an overlap, interlock or ten-finger (not baseball) grip on the club, the fundamentals do not change much from one to the other. The club has to be held in the fingers, not the palms, in order for it to move properly through the swing. It really is that simple. Learn a proper grip and make it instinctive and you are taking a giant step to better golf. There are lots of good guides to a proper grip that can be found online, and even some great training grips that guide you to the correct hold on the club.

Build a proper setup. Again, anyone can learn how to put themselves in an athletic position that gives the body a solid starting point for the golf swing. There is no reason at all for anyone to ignore this solid fundamental. Watch the tour players – PGA and LPGA alike, and you will see very little “personalization” of this preparation for the golf swing. They all look almost identical – save for differences in height and weight – at the start of the golf swing. Again, refer to the internet and photos in magazines to see how the body should be positioned to set up a sound, fundamentally solid swing.
Understand the roles of the body and arms. From my observation, the vast majority of recreational golfers control the entire golf swing with the hands and arms, rather than the body core. That’s only “natural”, because you have a ball sitting there in front of you, and a club in your hands with which to hit it . . . makes sense to fully engage your master hand . . . but that isn’t what golf is about. Golf is about learning a powerful repeating swing, then learning how to set yourself up in such a way that the ball will be precisely in the way of the clubhead as you execute that swing.

I strongly suggest you watch and study slow-motion swing videos of accomplished tour professionals. These will show you what is fundamentally correct. From the start of the downswing, the sequence of body core rotation releases power from the legs to the hips to the core and shoulders, and the arms, hands and golf club are the “followers”, getting to the ball last.
The easiest way to learn the proper rotation of the body core in the golf swing is to cross your arms in front of you, holding a club against your chest. Feet shoulder width apart for balance. Now, rotate your body into the “backswing” until your shoulders are rotated as far as is comfortable, and you feel your weight moving to the inside of your back foot. Then rotate back to your left (for right hand players), starting with the knees/legs, then hips, then shoulders until you feel your weight move to the outside of your lead (left) foot. Do this rotation drill over and over and over until you really “nail it” without thinking about it. As you do, then tilt your upper body so that the club points downward with the shoulder tilt.

As you learn this feel of the body core being the driver and the arms/hands/club being the follower, you will make giant strides toward building a much better and more powerful golf swing.

There’s just no way I can give “lessons” in this blog, but I hope this made lots of sense to all of you. The more “perfect” you can make your grip, posture, and body core rotation, the more power and precision you will build into your golf swing.

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WATCH: James Oh – How to hit the spinner



Former PGA Tour James Oh shows you how to hit the spinner.

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