Understand the Shape of Your Shots [INFOGRAPHIC]

Over the course of the next few months, we’ll be collaborating with some of the best swing coaches in golf to provide you with more golf swing-specific infographics. While we know your game will improve from the movement drills we provide, instruction and information from credible swing coaches are going to give you a better understanding on what you should focus on when practicing.

Today’s infographic is brought to you in collaboration with Joe Ostrowski, one of Golf Digest’s Best Young Teachers in America. We sat down with Joe and discussed the six different shapes of golf shots and how they’re defined. The curvature of your shots can tell us a ton about your swing. Here’s why:

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Keep in mind that this infographic was designed to portray the shots of a right-handed golfer. If you’re a lefty, it would simply be the opposite (don’t worry, we’ll have a lefty-specific infographic coming soon!).

Now that we have an understanding of the six different shot shapes that exist, we’ll start to dissect each one individually with future posts and explain why they’re occurring and how to avoid certain ones. Make sure to check our Instagram page, where we’ll be posting tidbits and drills to help you shape your shots more efficiently!

Did you enjoy this infographic and find it helpful? Expect more in the near future. Drop a line below if there’s anything you’d like to see specifically!

Fitness for the Fairways Episode 9 - Maximize Your Ball Flight Through Proper Power Training

On Episode 9 of the Fitness for the Fairways podcast, we sat down with Brad Thompson, a strength coach, and power development expert that is based out of Elevate Sports Performance & Chiropractic in Las Vegas, Nevada.

Brad, who has played competitive college at high levels past college, discussed how to efficiently manage your training to ensure that you're seeing progress with power development and overall carry distance. While there isn't a one size fits all approach to power development, we discussed the main things you should focus on to ensure you're seeing positive adaptation.

If you enjoyed this conversation and want to learn more about Brad, check out the avenues below to access more of his content. You can also work with Brad remotely by contacting him via email or Instagram Direct Message.

Instagram: @hit_high_bombs

Email: brad@elevatespc.com

Subscribe on iTunes for notifications to new episodes!

Don't Let These Golf-Specific Injuries Sideline You from Playing

Centralized lower back pain is the most prolific injury we see amongst the golfers we train and rehabilitate. If you’ve been following us, you know it’s something that we discuss a fair amount.

While we can talk all day about lower back pain, we can’t forget about the other joints involved in the golf swing.

With this week’s infographic, we’ve linked up with Leighton Peavler, PT from Florida Physio to discuss some of the common injuries we see amongst golfers.

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Now that we know what potential risk factors exist for golfers, we have to ask ourselves how we can mitigate our chances of dealing with these injuries to the best of our ability.

The following videos are drills we use with almost all of our golfers within every training program they receive from us.

Prone Shoulder External Rotation End-Range Lift-Offs

End-Range Lift-Offs are excellent mobility-focused drills because they target the joint angles where we tend to get injured most frequently - end-ranges of motion. Injuries occur at end-range because these angles are where our joints typically can’t absorb stress adequately, leading to problematic scenarios in dynamic environments. The stronger we are at end-range, the better chance we have of keeping our joints healthy.

Split-Stance Thoracic Rotations

Most amateur golfers we work with aren’t able to dissociate their hips from their spine when we begin working with them. This is an issue for overall golf performance as well as joint resiliency.

To teach people the difference between hip motion and spine motion, we love to use split-stance variations. In this split-stance drill, Frank is “locking” his lower half into place while allowing myself to isolate the thoracic spine. There are many tools you can use to teach dissociation, but if you’re just depending on bodyweight movements, this is one of our favorites.

Cat Camel

Cat Camel is a drill we use on day one with every single golfer we work with. Why? The spine has to move well segmentally into flexion and extension, which is exactly the objective of Cat Camel.

Segmenting, or controlling motion at each vertebrae, of the spine is a prerequisite towards enhance the way your spine rotates. We’ve yet to find an amateur golfer that segments their spine poorly, but rotates as well as the guys on the PGA Tour. It simply doesn’t happen.

Spinal segmentation is something we want all our golfers to perform on a daily basis. If the longevity of your season is important to you, Cat Camel is a drill you should start executing immediately.

Deadlift Variations

The deadlift is our “bread and butter” movement for golfers because of how well the hip hinge mimics static posture in the golf swing. While we see variations of spinal orientation amongst the top golfers on the Tour, they all utilize their hips efficiently when it comes to striking the ball. Posterior chain strength is a must to carrying the ball with authority, and the deadlift targets that better than any other strength training movement out there.

This video, from our good friend Kirk Adams, breaks down how to find the appropriate deadlift variation for your training capabilities. As you can see in the video, there are numerous deadlift drills that will help you achieve improved strength levels for your distance.

These drills are just the tip of the iceberg in regards to helping keep you healthy throughout the course of your golf season. Of course, these drills weren’t specifically prescribed based on your capabilities, so we went with general movements we believe everybody can benefit from.

With this in mind, we’re happy to announce our partnership with TrueCoach and the launch of our revamped Remote Coaching Program.


TrueCoach is a coaching app that was designed to help you take your training to the next level.

The app provides you with a sleek mobile-friendly interface that displays your individualized training session for that day, allows you to log your weight and track metrics overtime, send videos for coaching critique, and communicate directly with your coach via their private messaging system.

The days of waiting for an email or text message response are over thanks to TrueCoach providing every feature you could possibly think of under one umbrella. On top of that, you’ll receive messages and consistent feedback from us to ensure that you’re staying on track and setting yourself up for success in the weight room and on the golf course.

Interested in learning more about the Par Four Performance Remote Coaching Program? Submit a message below and let’s get started today!

Fitness for the Fairways Episode 8 - Expressing Explosiveness in the Golf Swing Through Training

On Episode 8 of the Fitness for the Fairways podcast, we sat down with Pam Owens, a strength coach that works with golfers at Royal Oaks Country Club in Houston, Texas

Pam, who was named a 2018 Golf Digest 50 Best Golf-Fitness Professional in America, discussed power training with us as well as how to handle golfers that might not be compliant with their training programs. We talked about how it's much more beneficial to be all-in on a subpar regimen than it is to complete half the work in the best program ever written.

If you enjoyed this conversation and want to learn more about Pam, check out the avenues below to access more of her content. You can also work with Pam online by checking out the services she provides on her website (link below).

Instagram: @pamowensfitness

Website: www.pamowensfitness.com

Email: powens@pamowensfitness.com

90/90 Passive Range Holds for Hip Mobility

We get asked all the time what the best hip mobility exercise is.

Unfortunately, we never have a concrete answer because case-specific questions like this can be answered hundreds of ways.

With this in mind, there are certain drills we like to see our clients execute to ensure we’re progressing in the right direction. 90/90 Hip External Rotation Passive Range Holds are one of those drills.

The video below is a snippet from one of our Virtual Kinstretch Program’s classes, which focused on improving active control of hip external rotation. If you’re able to perform this drill, there’s a good chance you have solid control of your range of motion.

Once you execute these Passive Range Holds, be honest with yourself. Was this drill easy, or did you struggle through it and deal with cramps? If this was difficult, you need to keep working on improving your hips. Hip mobility, just like any other type of skill acquisition, comes down to repeated exposure and execution with intent.

With this in mind, we want to offer you the opportunity to take your mobility training to levels you never thought possible. Our Virtual Kinstretch Program was built with one goal in mind - to provide an interactive experience to help you achieve your mobility goals if you don’t have access to in-person training.

For just a dollar, here’s what you’ll receive:


Have further questions about our Virtual Kinstretch Program or other services we offer? Drop a line below and we’ll get back to you!

Fitness for the Fairways Episode 7 - Practice with Purpose for Optimal Skill Development

On Episode 7 of the Fitness for the Fairways podcast, we sat down with Nathalie Filler, a Teaching Professional at Philadelphia Cricket Club and Old Palm Golf Club.

Nathalie, our first swing instructor on the show, sat down with us to discuss common flaws she sees with amateur golfers practice routines and what you should be doing to ensure you're having productive training sessions. We also had a fantastic conversation about early specialization amongst youth golfers and why variability through play is crucial to her junior programs.

If you enjoyed this conversation and want to learn more about Nathalie, check out the avenues below to access more of her content. You can also work with Nathalie online by checking out the services she provides on her website).

Instagram: @nattiegolf

Website: www.nattiegolf.com

Email: nat@nattiegolf.com

Shave Strokes off Your Game by Sinking More Putts [INFOGRAPHIC]

Are you somebody that finds a bunch of fairways and greens in regulation, but struggles in scoring opportunities because of your putter? 3-putting is detrimental to your scores and we need to do our best to avoid them to the best of our ability.

In today’s infographic, Mike Midgette, PGA, gives us the fundamentals of the ideal putting stroke and the things you should focus on with your next birdie opportunity.

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Did you enjoy this infographic and find it helpful? Expect more in the near future. Drop a line below if there’s anything you’d like to see specifically!

Fitness for the Fairways Episode 6 - Optimize Your Health Through Golf and the Weight Room

On Episode 6 of the Fitness for the Fairways podcast, we sat down with Kaitlyn Pimentel, the Founder of Felix Fortis Golf.

Kaitlyn, who you might also know as Kaitlyn Sharpless, sat down with us to discuss how she trains both her male and female golfers. In this episode, you'll learn about Kaitlyn's philosophy through anecdotes on her college golf career as well as her knowledge on the menstrual cycle. If you're a female or train female golfers, you don't want to miss this one.

If you enjoyed this conversation and want to learn more about Kaitlyn, check out the avenues below to access more of her content.

Instagram: @felixfortisgolffitness

Website: www.felixfortisgolf.com

Podcast: The Felix Fortis Women's Golf Fitness Podcast on iTunes

Email: kaitlyn_sharpless@felixfortisgolf.com