2-MINUTE CLINICS

Want to swing faster? First, see if you can with these mobility tests

At my gym, Par 4 Success near Raleigh, N.C., golfers come to us with all sorts of goals, but you can guess what just about everyone wants most—more distance. Knowing that power is at the top of the wish list for most golfers, we’ve spent a lot of time identifying what truly matters in terms of creating speed in golf.

It starts with testing your current mobility and ability to generate swing speed with these three tests you can do at home. If you pass them, you've got the green light to gun it. If you fail one or more of them, I'll provide you with links to some exercises to improve your range of motion, which will allow you to safely swing faster than ever.

I’m going to demonstrate the evaluations while Josh Leyes, our director of coaching, will show you the exercises to help your mobility. Ready to find out about your potential? Let's get started. —Chris Finn, one of Golf Digest's Best Fitness Trainers in America

Before you take the tests, it’s important to find out how fast you currently swing a driver. While your “all-out” speed is nice to know, pay more attention to your “gamer” speed. That’s the speed you typically swing at while playing golf. Have a look at this chart (above). These are other amateur golfers’ gamer swing speeds by percentile versus all-out speeds. For example, if you’re in the 50-59 age group and get 95 mph on a normal swing and 98 when you're giving it all you've got, you’re in the 50th percentile.

  • While sitting, rotate your lower legs outward (one at a time)
  • Using a mirror, measure the amount of degrees your hips internally rotate
  • You failed if you can't rotate either leg at least 40 degrees. Didn't pass? These exercises will help.
  • If you passed, move on to the next test

  • In your golf posture, bend one arm at 90 degrees at shoulder height

  • Rotate your forearm upward as much as you can

  • You failed if you can't rotate both forearms at least 10 degrees past your spine angle, just sort of vertical. Didn't pass? These exercises will help.

  • If you passed, move on to the next test

  • Sit with your arms crossed, pinching a yoga block between your knees

  • Rotate your torso in either direction

  • You failed if you can't rotate at least 60 degrees in both directions without leaning. Didn't pass? These exercises will help.

  • If you passed all three tests, you've got the green light to train to swing faster