Flexibility Is Considered an Essential Fitness Component for Successfully Perfecting the Golf Swing

So why are you not working on improving it?

Flexibility and mobility are two fundamental components of movement, yet they are often misunderstood or overlooked in golf. Flexibility refers to the ability of a muscle or muscle group to lengthen passively through a range of motion (ROM), while mobility is the ability of a joint to move actively through its full range of motion. Both play a critical role in athletic performance, especially in a complex and dynamic movement like the golf swing.

For golfers, optimal flexibility and mobility contribute to an efficient, powerful, and injury-free swing. Optimal flexibility allows golfers to adjust their body positions for technical advantage, ensuring that their ability to achieve optimal swing mechanics is not hindered by limited ROM. This enables more efficient movement patterns, reducing compensatory actions that can lead to inconsistencies or injuries. Research highlights the strong correlation between flexibility, mobility, and golf performance. Studies suggest that golfers with greater range of motion (ROM) in key joints, such as the hips and thoracic spine, are better able to generate clubhead speed and maintain proper swing mechanics.

Proper swing mechanics and technique are significant in the improvement of the golf swing for many golfers. With growing interest in training to improve physical qualities that aid golf performance, players, professionals, and golf coaches are interested in how athletic physique influences the golf swing. The golf swing is a complex physical movement that requires a steady stance during the kinematic chain of body movements to achieve desired swing outcomes. As such, an effective golf swing is affected by how well you can generate rotational power, maintain stability, and execute smooth weight transfers throughout each phase of the swing. Some of these key elements can be significantly improved by increasing your flexibility and mobility!

The Need for Flexibility & Mobility in Golf Performance

At COTT Coaching, our approach to golf fitness is deeply rooted in sport and exercise science, ensuring that every training recommendation is backed by research. We are passionate about bridging the gap between science and performance, helping golfers understand how their physical attributes influence their swing mechanics and overall game. As research into golf as a physical skill continues to expand, we remain committed to integrating the most effective, evidence-based training methods.

Scientific evidence supports the idea that flexibility and mobility are crucial for maximising performance in golf. One of the most important biomechanical principles in golf is the X-factor, which refers to the separation between the trunk and pelvis during the takeaway and backswing. This separation allows for greater energy storage and transfer, ultimately leading to increased clubhead speed and shot distance.

This important area for flexibility in the golf swing is during the backswing phase, known as X-factor, the separation of axial rotation of the trunk and pelvis. This phase of the swing is particularly important in the generation of rotational torque. A study into this aspect of rotation found that maximised separation of the torso and pelvis resulted in greater clubhead velocity, highlighting the importance for the golfer to be able to effectively disassociate the upper and lower extremities, and rotate through a full range of motion. 

Credit: HIGH PERFORMANCE GOLF

Key areas that contribute to an effective golf swing include:

• Thoracic spine rotation – Essential for achieving the necessary separation between the upper and lower body.

• Hip internal & external rotation – Crucial for stabilising the pelvis and optimising weight transfer during the swing from the back foot to front foot. [Weight transfer is a crucial aspect for the generation of club head speed and increase in shot distance - stay tuned for a future post diving into the specifics of weight transfer - we will reference biomechanic experts specialising in the golf to properly understand what optimal weight transfer looks like] 

• Shoulder mobility (external rotation & abduction) – Necessary for achieving a full backswing and maintaining optimal club positioning.

• Ankle mobility – Supports weight shifting and balance throughout the swing motion.

Exercises to Improve Flexibility & Mobility for Golfers

Now that we understand the requirement for good flexibility & mobility in the golf swing, let's talk about how to actually improve it. 

To enhance range of motion and ensure proper movement mechanics, golfers should integrate specific flexibility and mobility exercises into their training routines and/or daily schedules. 

Effective Exercises for Golfers:

• Thoracic spine rotation drills – Exercises such as open books and thread-the-needle stretches improve rotational capacity, allowing golfers to achieve better separation between the upper and lower body.

• Hip mobility exercises – 90/90 hip stretches and pigeon pose can enhance hip rotation, improving stability and allowing for smoother weight shifts during the swing.

• Shoulder mobility drills – Shoulder CARs (Controlled Articular Rotations) and banded external rotations support a full range of motion, aiding in achieving a complete backswing and maintaining proper club positioning.

• Ankle mobility drills – Deep squat holds and calf stretches improve dorsiflexion, which plays a crucial role in maintaining balance and proper posture throughout the swing.

• Dynamic flexibility exercises – Movements like torso twists and lateral lunges can help improve flexibility while mimicking golf-specific motions, making them an excellent warm-up option before a round.

Example flexibility & mobility routine:

These suggested exercises can either be performed in one session or spread out across a day, ensuring longer holds for the static exercises, relaxation and then stretching again.

A bit about PNF stretching

Proprioceptive Neuromuscular Facilitation (PNF) stretching is a highly effective technique used to enhance flexibility and increase range of motion (ROM). PNF stretching involves a combination of passive stretching and muscle contractions to promote greater flexibility. This method works by stimulating the neuromuscular system, which helps to improve muscle elasticity and joint mobility.

PNF stretching typically follows a contract-relax or hold-relax approach. This means actively contracting the target muscle against resistance before relaxing and moving into a deeper stretch. Studies have shown that PNF stretching can significantly improve flexibility and functional movement, making it a valuable addition to a golfer’s training routine.

For golfers, PNF stretching can be particularly beneficial in increasing rotational mobility in the thoracic spine, hips, and shoulders, which are key areas that influence the efficiency and power of the golf swing. Integrating PNF stretching into a warm-up or post-training routine can contribute to better swing mechanics and overall performance.

How to integrate flexibility training into your golf warm-up 

A proper warm-up incorporating flexibility and mobility drills ensures that the body is primed for an effective golf swing. Warming up improves neuromuscular activation, enhances movement efficiency, and reduces injury risk. Studies indicate that a structured warm-up can lead to increased clubhead speed and improved swing consistency. Try this golf warm-up before your next round:

Conclusion

Flexibility and mobility are essential yet often neglected components for golfers. Yes golf is a very technical game and requires a high level of skill so this should be addressed with regular golf lessons, but your physical qualities can limit your ability to perform the correct technical movement. The ability to move efficiently through a full range of motion directly impacts swing mechanics, power generation, and injury prevention. Research strongly supports the importance of flexibility training in golf, making it a key aspect of any golfer’s training plan.

By incorporating flexibility and mobility exercises into a daily routine, golfers can experience noticeable improvements in their swing, consistency, and overall performance. Whether you're an amateur or a seasoned player, prioritising flexibility and mobility will help you achieve a more efficient and powerful golf swing.

Why not get started with training for golf with a personalised flexibility & mobility regime, identify your current weaknesses and where you need to improve your range of motion. Send us an email at: contact@cottcoaching.com with the subject "flexibility" and we will be in contact.

References

Lephart, S. M., Smoliga, J. M., Myers, J. B., Sell, T. C., & Tsai, Y. S. (2007). An eight-week golf-specific exercise program improves physical characteristics, swing mechanics, and golf performance in recreational golfers. Journal of Strength and Conditioning Research, 21(3), 860-869.

Torres-Ronda, L., Sánchez-Medina, L., & González-Badillo, J. J. (2019). Muscle strength and golf performance: A critical review. Sports, 7(3), 71. https://doi.org/10.3390/sports7030071

Marshall KJ, Llewellyn TL. Effects of Flexibility and Balance on Driving Distance and Club Head Speed in Collegiate Golfers. Int J Exerc Sci. 2017 Nov 1;10(7):954-963. doi: 10.70252/YNDR8824. PMID: 29170697; PMCID: PMC5685088.

Torres-Ronda, L., Sánchez-Medina, L. and González-Badillo, J.J., 2011. Muscle strength and golf performance: A critical review. Journal of sports science & medicine, 10(1), p.9.

Sell, T.C., Tsai, Y.S., Smoliga, J.M., Myers, J.B. and Lephart, S.M., 2007. Strength, flexibility, and balance characteristics of highly proficient golfers. The Journal of Strength & Conditioning Research, 21(4), pp.1166-1171.