Become a complete golfer: Part 1, Body

Rob Labritz
Pritchard/PGA of America
This is the first of a six-week, six-part series with PGA Professional Rob Labritz, offering up tips on how you can become a complete golfer.
By T.J. Auclair
Connect with T.J.

Series: Golf Buzz

Published: Thursday, January 19, 2017 | 11:58 a.m.

Editor's note: This is the first of a six-week, six-part series with PGA Professional Rob Labritz, offering up tips on how you can become a complete golfer. Each feature will focus on one of six topics: Body, Game, Game maintenance, Mind, Nutrition and Equipment in an effort to help you become the best golfer you can be.

As you see in the professional ranks, many of the best golfers in the world treat their bodies like a temple.

Along with a practice regimen for time on the range and around the practice green, most top level players dedicate a significant amount of their time to fitness.

So why don't avid amateur golfers do the same? If "time" is the issue -- and understandably -- there are a number of things you can do in the limited time you have that will work wonders to improve your movement and range of motion in the golf swing.

MORE TIPS: Game | Game Maintenance | Mind | Nutrition | Equipment

Our resident expert Rob Labritz isn't just a fine player (he was low club pro at the 2010 PGA Championship) and teacher, but he's also a Level 2 Certified TPI Instructor. "TPI" is the "Titleist Performance Institute" and a program dedicated to helping golfer of all ages and abilities get the most out of their respective bodies.

There's a good chance that if you're reading this now, you're someone who has a desk job. Labritz says people in this situation -- for the most part -- have all sorts of limitations.

"Generally, if you're not on a workout regimen and you're stuck sitting at a desk all day, your hips and core are almost unusable in the golf swing. There's no diassociation between the upper and lower body, which is crucial in the golf swing. This results in a lack of power and a lack of proper sequence and transition in the swing."

So how do you fix it? First, Labritz said, you want to learn how to isolate your hip movement from the movement of your upper body.

"You want control over your upper and lower body both independently to be good at golf," he said. "One of the best things I do to get people to test their hips is to tell them to get in front of a mirror and into a golf posture. From there, place a club across your shoulders. From that position, attempt to rotate only your hips, meaning the shoulders and golf club you placed across them shouldn't move. That's a test to see if you can disassociate. If you can do this, you're already ahead of the curve. If you can't, it's also the exercise you'll want to use to work on it."

For a right-handed golfer, the golf swing is all about your mobility from right to left. This requires a strong core, which makes the disassociation of your lower body from your upper body so important. Your lower body stabilizes and supports the swinging motion of your torso, arms and hands.

"Another great exercise is to work on your pelvic strength," Labritz told us. "Similar to the last exercise, you want to get in front of a mirror, get in a golf posture, club across the shoulders. From there, try to focus on moving just your pelvic bone up and down. If you're feeling a shaking sensation in that area, you'll have instant feedback that it's weak and needs to be strengthened."

The two exercises we've already covered can be done in less then 10 minutes with three sets of 5-10 reps. Labritz encourages trying to do these twice a day -- and they're easy enough to do right at your desk.

As you start to see improvement and strength building, there are loads of great exercises you can find online that are more advanced.

If you find yourself on the range, Labritz also has a great drill you can try out to work on that all important disassociation.

"If you're a righty (opposite for a lefty) start your swing with more pressure on the left leg," he said. "That's one way of teaching around having slow hips. With 5-10 percent more pressure on that left leg at set up, you can work on getting the ball first and ground second. Make sure the spine is tilted ever so slightly away from the target so you don't stick club in the ground."

Next week, we'll take a closer look at your game and what you can do to improve in every facet.

Rob Labritz, who has played in four PGA Championships (he was low-Club Professional in 2010 at Whistling Straits), is currently the Director of Golf at GlenArbor Golf Club in BedFord Hills, N.Y. He was also the PGA Met Section Player of the Year in 2008, 2013 and 2016, as well as the Westchester Golf Association's Player of the Year in 2002, 2003, 2008, 2013 and 2015. You can learn more about Labritz at and you can follow him on Twitter, @Rlabritz.  

T.J. Auclair is a Senior Interactive Producer for and has covered professional golf since 1998, traveling to over 60 major championships. You can follow him on Twitter, @tjauclair.