At some point in the last few years, I recall sitting down for a little meditative-type reflection. I thought about where I had been, what I had done, and what was next for me. As I was reviewing my life and career, it became apparent to me that one of the things I’m good at is making dramatic transformations.
For example, I was cut from my high school JV baseball team, yet I went on to be invited to a tryout for the Minnesota Twins at the old Metrodome. I was a sixth man playing high school basketball, and I ended up playing NAIA Division II basketball. After college, I wanted to be in a fitness magazine, so I transformed my body to the point where I made that happen.
In golf, I was lucky to break 50 for 9 holes in high school (once I shot 70-48=118 for 18 holes in a junior tournament). I recall being stoked when I drove a ball past the 225-yard marker at the driving range in college, and I was a 14-handicap golfer as late as 27. Now, I’ve made multiple cuts in various professional tour events around the world with rounds in the 60s and 70s, won the televised Pinnacle Distance Challenge with a 381-yard drive, and won multiple qualifiers for the World Long Drive Championships with a competitive best of 421 yards.
Similarly, I don’t have a runner-type body (I’m 6-feet, 2-inches and weigh 215), but I improved my running ability to be competitive and finish as high as fifth a few years ago in the Speedgolf World Championships in fields of elite and Olympic-level runners.
When I started thinking about all these things and how I accomplished everything, it became apparent that there was a general, step-by-step formula that I was putting in place most of the time. Here’s a brief overview of how it has worked.
No. 1: Know What You Want To Do
The first step is to simply decide what it is you want to do. Although it’s certainly possible to achieve things in life without the specific intention of doing so, the beauty of life is you can certainly direct your attention to something specific and go there.
Have the courage to even go for something that scares you. At some point in life, we all start from the beginning. Sure, some people are naturally better at certain things than others, but that doesn’t matter. Know and trust that if you want to achieve something in life, it’s possible. It doesn’t even matter if it’s something that no one has done before. New things are done and records are broken all the time by people who have never been there before, but they had the intention to do what they wanted to do.
No. 2: Find Ways to Quantify Your End Goal
Once you’ve decided where you want to go, figure out how to quantify and/or know when you’ll have achieved your goal.
For instance, let’s say your goal is to be the club champion. That’s easy to quantify, but you might also add some detail and look back at your club’s history to determine what score it typically takes to win. If 75 usually wins and the course rating on your course is 72 and slope rating is 108, you could reasonably have a chance to win if you were a 3-handicap golfer.
From there, you could make a profile of the 3-handicap golfer. Perhaps this golfer’s profile would include having 104-mph driver clubhead speed, hitting 7 or 8 fairways, hitting 9 greens in regulation, and taking less than 33 putts/round.
No. 3: Take an Honest Assessment of Where You Are
After you’ve decided where you want to go and what it will look like when you arrive, figure out your current location. This can sometimes be difficult, because it requires taking an honest look at yourself. That’s not always pretty.
Perhaps you hit some 250-yard drives a few times. Awesome! But they were downwind, downhill, and on firm fairways. Doh. Looking at your “real” average, you find that your drives tend to fly about 215 yards. Perhaps that’s a little depressing to your ego, but suck it up butter cup. With the right information, you’ll actually be able to start on the correct path to improvement.
No. 4: Connect the Dots with a Plan on a Timeline
Let’s say you’ve got a 15-handicap. Through your research and the above-mentioned sample profile, you now know that to win the club championship you need to pick up 35 yards off the tee, hit 3-4 more fairways, hit 4 more greens, and take 2 fewer putts.
Perhaps this feels daunting because maybe you’ve been stuck at that 15-handicap for years and have never even sniffed being a 10-handicap, much less the 3-handicap you’ll need to have a chance of winning the club championship. This is where you’ve got to have faith, trust that it’s possible, get yourself in an objective place, and stay focused on the end goal.
Start by making a timeline with some milestones that you need to hit along the way. You know where you want to go. You know where you are. You also know that next year’s club championship is 10 months away. That means you need to drop 1.3 shots off your handicap per month, every month. Again, perhaps this sounds daunting, but do as best as you can to stay out of that mental space of doubt.
Now, knowing the pace you need to go, start objectively thinking about how you are going to do it. Ask yourself, how do I get this done? What will it take? See what pops in your head.
At this point, it can be easy to get overwhelmed. There’s tons of information out there, much of which is conflicting, so stay focused on your end goal. If you want a red car and focus on specifically having the red car, you’ll start noticing all the red cars on the road among all the other hundreds and thousands of cars. The same is true here. Stay focused on being the club champion and see what you notice. Try to limit what you put in your plan to the 20 percent of the things out there that will create 80 percent of the gains. The minutia can be important, but at the same time, you also want to make sure you are getting the most bang for your buck time and energy-wise.
Related: The 80-20 of Golf Improvement
For example, in 2006 and 2007, when I knew I needed more distance to compete in long drive, I kept my focus on the end goal. I felt my swing was in a good place. I was striking the ball well, and my equipment was fit about as well as could be at the time. It seemed the only thing I could do from there would be to improve my body’s ability to generate speed.
At the time, there was virtually no information in the golf world on how to do this. Many prominent industry people even said it couldn’t be done. I stayed focused on my red car, and viola, I was drawn to my own past experiences and other sports and athletes (power lifters, dunkers, jumpers, sprinters, martial artists, body builders, etc) that helped me put together a swing-speed training program for myself. Behold, in 37 days, I added 26 mph of club head speed (and over 65 yards) to my swing, I started winning qualifiers for the World Long Drive Championships, and those programs later became the basis for the swing speed training we have at Swing Man Golf.
Don’t be afraid to go against the grain. If you are going to achieve things that you (and perhaps others) have not yet achieved, you might have to be willing to do things differently. That may also mean receiving push back both from those around you and even “experts” in the field. So it takes a bit of courage, a willingness to be different, not worrying about what others think of you, and some faith in yourself.
No. 5: Start Moving, Track Progress, and Adjust if Necessary
Once you know what you want, you’ve figured out what that looks like, you know where you are, and you’ve put together a plan to arrive at your destination within your desired timeline, it’s time to get going. Beware of paralysis by analysis. Although planning is important, at some point you’ve simply got to get in the car and start driving toward your destination, especially if there is a timeline involved.
In that sense, it’s totally like the GPS in your car or mapping apps that you use on your phone. You are in Los Angeles. You want to get to New York. You have figured out you need to go east. Start driving. If you don’t, you might miss your meeting. Your route doesn’t need to be perfect. Sometimes, there is more than one way to get to your destination.
Provided you check in along the way like your GPS device does, you can make sure you are still on pace. Checking in periodically is important, because if you do get off track, it’s important to re-route as quickly as possible. And if something you are trying is not working in a reasonable timeframe, dump it immediately. As they say, if you are going to fail, fail fast.
No. 6: Be Persistent
Depending on the goal, it may take more or less time to achieve it. Getting a college degree takes longer than driving across the country, for example. But whatever you want to do, you won’t get there if you quit. There may be challenges along the drive. You’ll need to take breaks for food and gas. Perhaps you factored in some sightseeing along the way or a family visit. You might have gotten a flat tire. Perhaps you got way off track and ended up too far north in Canada. Whatever it is, you’ve got to get back in the car and keep going. This is one of the reasons why writing down your goals and putting them in places where you will see them regularly can be handy. It can help keep you focused from day-to-day.
In 2010, you may recall that the USGA changed its groove rules. I was playing single-length irons at the time (and had shot my first tournament round in the 60s with them), and none of the then manufacturers seemed to want to update their grooves. I really believed in the concept though, so I decided to make my own brand. It didn’t matter that I had never done that before. It didn’t matter that I was told “no” multiple times from various people before Tom Wishon decided to be my partner in 2013. It didn’t matter that I was in debt, living month to month, and otherwise didn’t have the money to fund the project. It didn’t matter that the testing and development process took 2.5 years.
What mattered was I decided to do it. I took action and found ways to move forward. I learned and adjusted along the way, and I just…kept…going. Because of that, we now have Sterling Irons.
Related: The GolfWRX Review of Sterling Irons
So there you go. I hope that sharing this general process helps you, and I wish you the best in making your own dramatic transformations, whether they be in golf or in other areas of life.
On Spec: Club fitting isn’t magic! Also, Lydia Ko and Stewart Cink win again
On this week’s episode, host Ryan Barath covers everything from Lydia Ko’s comeback win on the LPGA tour, to why club fittings aren’t some magical thing that’s going to instantly lower scores.
It also covers Stewart Cink’s win at the RBC Heritage and offers a sneak peek at the GolfWRX Best Iron list of 2021.
Want more GolfWRX Radio? Check out our other shows (and the full archives for this show) here.
Fix your golfing back pain, Step 2: Early stage rehab
This article is co-written with Marnus Marais. Since 2011, Marnus has worked with some of the world’s best players on both the PGA Tour and European Tour, helping them to maintain optimal health and peak physical performance. His current stable of players includes Dustin Johnson, Patrick Cantlay, and Louis Oosthuizen, amongst others.
You can find more information on Marnus and his work at marnusmarais.com
This article is No. 2 in a 4 part series.
Step 2 – Early Stage Rehab
Step 3 – Essential Strength and Golf Movement Patterns
Step 4 – Building global strength for prevention of future injury
Now that we have identified the source of the back issue through assessment, it’s time to start working on the underlying causes, in order to reduce pain and decrease the likelihood of re-injury further down the track.
In our experience, mechanical back pain in golfers caused by physical issues is most often caused by one or more of the the following 4 issues, with many amateur players displaying the entire collection!
– Lack of Mobility at the Hips and Mid / Upper Back
– Poor Posture
– Misalignment and Muscle Imbalances
– Weak Core Muscles
Because pain is likely still a factor at this stage, we need to proceed with caution and focus on rehab work that is low intensity and has a low risk of causing a pain flare up.
With that in mind, in ‘Step 2: Early Stage Rehab’ we are going to address Mobility, Posture and Misalignment / Muscle Imbalances. These 3 areas can be improved upon, and should have a positive impact on pain reduction, even if back discomfort is still restricting larger, more global movements.
Step 2.1 – Improving Mobility in Hips and Mid / Upper back
Certain areas in the body need to be more stable, and others need to be more mobile. The lumbar spine (lower back) falls into the stable category, partly due to its limited capacity for rotation and lateral flexion (side bending). We know the unnatural golf swing movement imparts both rotational and side bending forces on the spine, so it’s an area we need to keep stable and protected.
In order to avoid excessive low back rotation forces in life and especially in the golf swing, it’s very important that we try to maximize the range of movement in other areas, most notably the joints above and below the low back, where the majority of rotation in the golf swing should take place:
We need sufficient range of movement to turn into, and out of, both hips. For example, if we can’t turn and load into our lead hip due to a lack of internal rotation mobility, we tend to compensate with excessive rotation and side-bending in the lower back.
Suggested Exercise Circuit – Hip Mobility
1) Self Massage Glutes – 45 secs each side
2) Cross Leg Glute Stretch – 30 secs each side
3) Prone Glute Stretch – 30 secs each side
4) 90 90 Hip Mobility – 5 reps each side
Thoracic Spine (mid to upper back)
Having sufficient rotation in our thoracic spine to both left and the right is extremely important. The thoracic spine has significantly greater rotational capabilities compared to the lumbar spine (low back). If we maximise our mobility here, we can help protect the lower back, along with the cervical spine (neck).
Suggested Exercises – Thoracic Mobility
1) Self Massage Mid / Upper back – 60 seconds
2) Upper Back Extension – 30 seconds
3) All Fours Rotation – 5 reps each side
Step 2.2 – Improving Posture
Posture can be described as the proper alignment of the spine, with the aim of establishing three natural curves (low back, mid/upper back and neck).
The 3 major spinal curves: 1 – Cervical, 2 – Thoracic, 3 – Lumbar
Modern lifestyles and the associated muscle imbalances have pushed and pulled our spines away from those three natural curves, and this has had a damaging effect on our spinal health. Our backs are designed to function optimally from the neutral illustrated above, and the further we get away from it, the more stress we put on our protective spinal structures.
Aside from promotion of pain, poor posture also does terrible things for our golf swings; reducing range of motion in key areas (hips, mid back and shoulders) and creating inefficiencies in our swing action, to give us a double whammy of back pain causes.
The muscles responsible for holding your posture are located deep in the body and close to the spine. Strengthening them can be tricky, as we don’t really have a lot of conscious control over their activation. Hence posture being such a difficult thing to remember! The combination of the 4 exercises featured below help provide the stimulus to those deep muscles that, if trained often enough, will automatically hold your posture in a good position.
Suggested Exercises – Strengthening posture muscles
1) Wall Posture Check – 30 secs
2) Posture Cue – 60 secs
3) Posture Cue Knee Lifts – 10 reps each side
4) Arm Press – 15 reps
Step 2.3 – Fixing Alignment Issues and Muscle Imbalances
Imagine a car with wheel alignment issues; front wheels facing to the right, back wheels facing to the left. Not only will the tires wear out unevenly and quickly, but other areas of the car will experience more torque, load or strain and would have to work harder. The same thing happens to the lower back when we have body alignment issues above and / or below.
For example, if we have short / tight / overactive hip flexors (muscles at the front of the hips that bend our knees to our chest) on one side of the body; very common amongst golfers with low back pain, then this would rotate the pelvis forward on one side, which can create a knock-on effect of imbalance throughout the body.
If the pelvis rotates in one direction, the shoulders naturally have to rotate in the opposite direction in order to maintain balance. Our low back is subsequently caught in the middle, and placed under more load, stress and strain. This imbalance can cause the low back to bend and rotate further, and more unevenly, especially in the already complex rotation and side bending context of the golf swing!
Below is a pelvic alignment technique that can help those with the afore mentioned imbalance.
In the next article; Step 3: Essential Strength and Golf Movement Patterns, we will show you the progression of exercises and key technique principles to build up the strength and movement patterns to return to regular exercise and golf.
If you would like to see how Marnus can help with your golfing back pain, then check out the resources below:
If you would like to access training programs designed for elite and recreational players, then check out the following resources and services from Nick at Golf Fit Pro:
A golfing memoir in monthly tokens: March (belatedly)
Editor’s note: All latency on the publishing here is the fault of the Editor-in-Chief.
As some might say, if you don’t take the plunge, you can’t taste the brine. Others might not say such a thing. I’m taking the plunge, because I want to taste the brine.
Absolutely. Meet me up north (and, to himself, what have I got to lose?)
No sense in putting the cart before the horse, as the old pro used to say, as cirE “Flip” Hedgebow used to ignore. As March came to a close, as cirE locked the pro shop for the last time until November, he took a leap of faith. How big of a leap? Let’s get through March, and find out.
Speaking of carts and horses, March for Flip always came in like a lamb, and went out like a lion. That ran contrary to the folklore but, all things considered, there was always a 50% chance of things running contrary.
No, the best reason for topsy and turvy in March, for Flip, was explained by his birthday. Being born in the middle of the month might suggest balance to some; for him, it was a constant reminder of the chaos that led up to his earthly arrival, tempered only by the madness that ensued. If that’s balance, you can have it.
In Flip’s world, March was about the arrival of the most seasoned of snowbirds, the ones with more than five years of retirement under their growing-shrinking belts. Some were expanding, as they had given up on fitness; the rest were shrinking, as the truest effects of age caught them up. In each case, this pod arrived with military precision, knowing where and when nearly every penny would be spent. No frivolity remained in their schedules, no ambiguity survived from younger, budgeting days. No longer minnows, they recognized that uncertainty stalked them, and that all of their remaining wits needed to center on a small and precise target. The smaller, the more precise, the better…for the women.
Like all men, the old guys appreciated the consistency and precision their wives brought to their worlds.
Like all men, the old guys detested the ever-encroaching, loss of control over their own destinies.
They would enter the pro shop, grab the latest hat like a modern-day Judge Smails, and set it at a rakish angle, atop their sleek domes. Flip learned quite early on that the only way to ensure the sale was cash. When the wives invariably came to complain and demand a refund, Flip could “only” offer a pro shop credit, guaranteeing that something would be purchased. If they bought it on account or on a card, the sale was irretrievably lost.
Flip expected these purchases from his March gam: the cheapest golf balls, when their supply of northern culls ran out; the attire from last fall, or even the previous summer, ready to be shipped back to the manufacturer when March 20th arrived; and some odd or end that the pro had overlooked, lost to some sort of missionary of time. The only thing stronger than the will of the spouse, was the desire of the old guy to make some sort of purchase, to re-establish some semblance of power and control, for at least a moment.
How did you get your name, and why is the last letter, and not the first, capitalized?
(silence. he rarely heard the first question, as everyone knew him as “Flip;” he never heard the second one, as no one paid attention anymore.)
Two stories are a lot to tell. Let’s save both answers, even if it’s just a little while.
(silence. she wasn’t satisfied)
If the red hair caused his eyes to move from the mundane nature of packing and sealing boxes, everything else physical compelled him to put down the tape gun, sense that his throat was dry, know that he would not clear it without a squeak, turn away for a bottle of water, take a swig for lubrication, and, finally, turn back with his finest Axel Foley smile, and greet her with: How long have you been retired?
It was an incalculable risk. There was a 90% chance that she would react with an I’m not that old sort of affront, turn on her heels, and march out the door. There was a 5% chance that she would get the joke, and would stick around for another exchange, before smiling awkwardly and departing. There remained a 5% chance of something else. On this 21st day of March, that final 5% wafted in.
Wafted in, in the guise of a lesson he thought that he had planned. Planned for one of the wives, a late-sixties model whose swing was frozen in time: the unlikely combination of a forward lurch of the torso, a reverse pivot of the feet, and right in the middle, an impossible heave of the hips in one of four unpredictable directions. If anyone were to discover a fifth cardinal point, it would be Agnes Porter. Until this moment, Flip Hedgebow gave thanks that the world was blessed with just one of her; more than one might have tilted the globe off its axis. Now, he offered up a different type of gratitude, thanks to the visage of her granddaughter, who bore no resemblance to the matriarch, beyond the title of Agnes Porter.
They write that a story may be deemed worthy for its inerrant language, or for its compelling events. The story of Agnes Porter the way-younger and Flip Hedgebow benefitted from both, along with an overdose of peripeteia.
Artwork by JaeB
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