Having good shoulder mobility is vital for achieving strength, stability, and flexibility. The shoulder joint is intricate, enabling a wide range of motion, but it also becomes vulnerable to injuries and discomfort if not adequately cared for.

Mobility training has become an increasingly popular form of exercise that prioritizes the joints' flexibility and range of motion. This technique focuses on dynamic movements, stretching, and mobility drills to target specific areas of the body.

Unilateral push exercises like the single-arm shoulder press are beneficial for golfers because they help develop strength and stability in one arm, which can translate into more power and accuracy on the golf course. Additionally, these exercises can help identify and correct any strength imbalances between the left and right sides of the body, which can reduce the risk of injury and improve overall athletic performance.

The push-up is an exercise that is most famous for its effectiveness in building strength and push power in the upper body, mainly the frontal side. The main muscles involved in the push-up are chest, front deltoids, and triceps; but it also uses the core and stabiliser muscles in the legs. Many people find the push up tough to progress or regress so we have given some ways to modify the movement.

Unilateral movements are a great way to strengthen both sides equally. Our bodies rarely grow symmetrically, which can cause underuse and overuse of certain muscles. Training with unilateral exercises not only helps isolate one side of the body but will also help correct muscle imbalances, which will facilitate in injury prevention and rehabilitation.

Strength is imperative for a number of reasons. Firstly, strength is needed to generate power. No strength = no power. Secondly, the body needs to be able to withstand the forces generated by the golf swing. You will also need good strength to effectively play through different types of terrain.

The objective of the Reach, Roll, and Lift Test is to measure the mobility of the shoulder joint and the strength of the lower trap muscles. Weakness in these areas can cause the player to have difficulties with scapular control and posture issues at set-up.

The objective of the Bridge with Leg Extension Test is to measure control and stability in the Pelvis/Lumbar Spine/Core. The main muscles involved in this test are the butt muscles (Gluteal), which play the biggest role in stability and power production in the swing.

The objective of the Seated Trunk Rotation Test is to measure the rotational mobility of the thoraco-lumbar spine. This test shows if the golfer has enough mobility to maintain proper upper body posture and stability during the swing.

The objective of the Wrist Pronation and Supination Test is to measure if your wrists can perform the turning motion with the palms facing up (Supination) and down (Pronation) to a sufficient degree.

The objective of the Wrist Hinge Test is to measure if your wrists can perform the hinging motion up and down to a sufficient degree.

The objective of the Wrist Flexion-Extension Test is to measure if your wrists can perform flexion and extension to a sufficient degree.

The half-kneeling torso rotation helps to target that upper-lower separation which every golfer needs.

The objective of the Cervical Rotation Test is to measure if your cervical spine (the neck area) has sufficient mobility in rotation and flexion. This test mainly targets the top portion of the backswing where your head maintains in position and your chin touches your collarbone.

The objective of the Lower Quarter Rotation Test is to measure how well your lower body rotates with your upper body in relation to the golf swing. This test requires sufficient internal/external rotation of the hip as well as inversion/eversion of both feet.

The objective of the Lat Test is to measure lat mobility, shoulder range of motion limitations, and restrictions in the scapular region. This test will determine if there is any tightness in the lats. Having sufficient lat mobility can prevent loss of posture during the golf swing as well as allow the golfer to rotate their shoulders with proper control on the backswing and follow-through.

The objective of the Single Leg Balance Test is to measure overall balance. This test will determine if there are any imbalances in ankle mobility or balancing mechanisms, and it also challenges core stability.

The objective of the 90/90 is to test the range of external rotation in one’s shoulder and their ability to maintain upper body stability at the top of the backswing. Having the correct range of motion as a golfer is important as it will affect your capability to achieve an ideal position to start the downswing.

The objective of the toe touch is to test mobility in the lower back and hamstrings, plus it can help identify a hip problem versus a lower back/core limitation. Having the correct range of motion as a golfer is important as it will affect your address position and dynamic posture.

The objective of the torso rotation test is to see how well you can separate your upper body from your lower body.  The better you can rotate your upper body while maintaining a stable lower body, the better you can properly sequence your backswing and generate a good coil.