If you're a golf fanatic looking to improve your game, you may have heard about the importance of golf fitness. While fitness might not be the first thing that comes to mind when you think of golf, it can have a significant impact on your performance on the course. In this article, we'll explore the world of golf fitness and learn about the 3-3-3 Model for golf performance training that can help take your game to new heights.

What is the 3-3-3 Model?

The 3-3-3 Model for golf performance training consists of three categories: The Big Three, which we will discuss in this article, The Three Goals, and The Three Planes of Motion.

My Early Introduction to Golf Fitness

I went to one of the few highschools in Sweden that had a golf team in the mid 2000s, where we had golf practice three times a week and workout sessions two times a week. Our coach, Magnus Elwin, who was also a coach of the Swedish national team, was an early adopter of prioritizing fitness and nutrition for golf performance. This meant I was introduced to golf fitness early in my playing career. We would do yearly physical assessments that included max distance ball throws, broad jumps, max reps pull ups, mobility evaluations, and even running beep tests. I fell in love with training and the concept of improving my golf through physical training but did not know it would end up becoming my career on the other side of the globe many years later.

The Pioneers of Modern Golf Performance

This was right in the middle of Tiger Woods’ domination (no statistic needed) and the tail end of Annika Sorenstam's record-breaking career (72 wins on the LPGA Tour). Their dedication to fitness and physical training, which was not common practice at the time in the professional golf world, served as motivation for many golfers, including myself. Their influence paved the way for modern golf performance training, inspiring a younger generation to prioritize their health and fitness.

From Player to Trainer

Years later, with a degree in exercise physiology and 18 years of competitive golf at the junior, collegiate, and professional levels under my belt, I started my golf fitness training career in Southern California. Around this time, the industry was starting to learn that there was more to golf fitness than simply doing exercises that mimicked the golf swing or doing 1,000 sit-ups a day (that was actually part of Annika’s regimen leading up to playing the PGA Tour event at Colonial in 2003.) However, despite the growing awareness, there was still significant variation between training methods, making it difficult to determine the most effective training method for golfers.

Most golf fitness questions are answered correctly with “It depends,” because every individual is different and every situation is unique, but what if we’re not allowed to answer “it depends”? What if we have to give an exercise recommendation regardless of the circumstances? This would allow us to distill the most important aspects of golf fitness. I then asked myself: what exercise program would most significantly improve on-course performance for 100 unknown golfers we would never assess in person? And thus, the concept of the Big Three was born, becoming the foundation of our training programs at UGP (Urban Golf Performance) today.

The Big Three

Unveiling the Common Disruptors

There are, of course, other vital things to consider, such as the neck and the feet, but if we are forced to pick only three things to focus on for any golfer, we would choose the hip, thoracic spine, and the coordination between the two (X-factor). Improving the Big Three can help eliminate swing characteristics like early extension, coming over-the-top, and loss of posture.

Extensive data from thousands of fitness assessments completed at UGP has revealed that approximately 90% of individuals fail at least one of the Big Three tests, and a majority fail all three. Unfortunately, these three areas are the most crucial yet most common physical disruptors for golfers. However, this also means that most golfers have significant room for improvement, especially if they have never worked on these disruptors with a golf fitness professional before. Start simple with the three exercises below to improve your Big Three.

Three Essential Exercises

1. T-Spine Mobility

The Thoracic spine (upper and middle back) plays a key role in rotation during the golf swing and will determine how far you can rotate in your backswing without creating compensations causing you to lose posture and balance.

From a half kneeling position, reach towards the front leg creating a full upper body rotation while rotating your horizontal arm upwards and your vertical hand away from you. Reach as far as your can each rep without overdoing it.

2. X-Factor

The X-Factor refers to the rotational difference between your hips and t-spine at the top of the swing (Seen in exhibit above at the top of the backswing). By increasing this differential, you can generate more power during the downswing, resulting in longer drives but more importantly, more consistent delivery of the golf club for better accuracy.

Use a dowel or a table to hold on to and imagine rotating your hips both ways without moving your upper body. The key is to learn how to move your lower body while your upper body stays still. This separation is critical for an efficient swing sequence that starts at the top of the golf swing.

3. Hip Mobility

Hip mobility is the first and arguably the most important because the hips transfer the energy from the ground into the upper body, arms and eventually into the club. Any disruption in that sequence caused by poor hip mobility produces an inefficient golf swing.

Sit down and create a 90 degree angle at both knees. Put your hands on the ground behind you for support and go back and forth as seen in the picture above without raising the hip. This is creating internal hip rotation and can feel different because most people have never worked on their internal hip rotation before.

Takeaway

Golf fitness is a game-changer for enthusiasts aiming to enhance their performance on the course. While the Big Three—hip, T-Spine, and X-Factor—serve as the foundation for success, it's important to note that individual training needs may vary. Working with a golf fitness professional such as TEAM UGP can provide personalized guidance tailored to your unique requirements. Ready to unlock your true golfing potential? Start your journey with these fundamental exercises and schedule your assessment with UGP.

Next up in the 3-3-3 Model for Golf Performance Training series is going over the three rules of golf performance training. Stay tuned for that and good luck with the Big Three Exercises in the meantime.

If you have any questions, you can email Leo directly at leo@ugp.la

- Leo Rooney, COO & Director of Performance

The 3-3-3 Model for Golf Performance Training: The Big Three