Kroger Queen City Championship 2025 — Round 1 Highlights, Pro Golfer POV

Kroger Queen City Championship 2025 — Round 1 Highlights (Presented by P&G)

Kroger Queen City Championship 2025 — Round 1 Highlights, Pro Golfer POV

Kroger Queen City Championship 2025 — Why Round 1 mattered

Thursday at the Kroger Queen City Championship presented by P&G delivered the kind of scoring and drama that separates a warm-up event from a real test. TPC River’s Bend teased both birdie runs and tight par saves as the season pushes toward the fall stretch — and Round 1 already gave us a leaderboard full of names you’ll be hearing all week. Official tournament coverage and real-time scoring are available on the LPGA leaderboard.

Round 1 Highlights — Key shots, turns and standouts

The opening round belonged to players who married bold aggression with smart course management — low, confident drives into tight landing areas, precise iron approaches that attacked the front pins, and a handful of clutch up-and-downs. Names to bookmark from Day 1 include early scorers who built momentum off the tee and the pros who saved par from tough lies. For official recaps and featured groups, check LPGA tournament news and the Queen City Championship site.

Top Round 1 talking points

  • Low rounds set the early tone: an impressive 9-under 63 shot the leader into position and put pressure on the chasing pack. (See scoreboard for the leader names.)
  • Approach shots mattered: players who hit the middle tiers of the green were able to roll in birdie putts from 20–30 feet — classic TPC risk/reward.
  • Short-game saves: several experienced pros converted crucial up-and-downs to avoid bogeys on the tougher holes; technique over power was rewarded late in the round.

What to copy in your swing — Practical pro tips

As a pro who studies swings every week, here are the three things I’d teach an amateur after watching Round 1:

  1. Tempo before torque: when the leaderboard birds start falling, it’s not always the biggest swing winning — it’s the repeatable one. Control tempo through transition, then add speed.
  2. Quality of contact: watch how top pros attack pins — they use clubface control and smart loft management, not wild hands. Practice hitting down slightly on irons for cleaner compression and more reliable approach distances.
  3. Short-game voodoo: get comfortable with bump-and-run options and high-loft bunker shots — several saves in Round 1 came from players who trust their wedges around the green.
"If you copy one thing from Round 1, copy the setup and the plan: aim for the fat part of the green and let your speed do the work." — Pro tip from a touring coach.

Kroger Queen City Championship 2025 Leaderboard

The official LPGA leaderboard updates live throughout the day — tap into the real-time scores below for round progress, golfer scorecards, and finishing positions.

Full Leaderboard Snapshot — Round 1 (ESPN)

Official Round 1 scores from the Kroger Queen City Championship presented by P&G at TPC River’s Bend. “T” indicates tied positions.

Pos Player Score Notes
1Chanettee Wannasaen−9 (63)Bogey-free, fires lead
2Gigi Stoll−7 (65)Strong round, setting pace
T3Jenny Bae−6 (66)Within striking distance
T3Peiyun Chien−6 (66)Solid approach play
T5Nelly Korda−5 (67)Experience showing
T5Bianca Pagdanganan−5 (67)Gaining momentum
T5Gabriela Ruffels−5 (67)Consistent birdie work
T5Patty Tavatanakit−5 (67)Strong finish to the day
T9Nasa Hataoka−4 (68)Early pressure player
T9Yan Liu−4 (68)Steady performance
T9Lindy Duncan−4 (68)Big up‑and‑down saves
T9Mao Saigo−4 (68)Charging from middle of field
T9Celine Boutier−4 (68)Smooth swings under pressure
T9Lottie Woad−4 (68)Putting was sharp
T9Charley Hull−4 (68)Birdie run came early
T9Maja Stark−4 (68)Fighting for position
T9Aline Krauter−4 (68)Solid round, front of pack
T9Olivia Cowan−4 (68)Momentum building
T9Elizabeth Szokol−4 (68)Consistency paid off
T9Sei Young Kim−4 (68)Strong finish count
T9Julia Lรณpez Ramirez−4 (68)Pressure holes well handled
T9Miranda Wang−4 (68)Birdies down the stretch
T9Gurleen Kaur−4 (68)Quiet but effective round
T9Miyu Yamashita−4 (68)Keeping composure
T9Brooke Matthews−4 (68)Late birdie swings noted

For live updates and hole-by-hole scoring, visit the ESPN LPGA leaderboard.

Notable quotes & social buzz

Social channels lit up with reaction, player snapshots and course-side highlights. Below are the official Queen City and LPGA posts to follow for behind-the-scenes updates, featured groups, interviews, and media clips.

Watch: Round 1 Highlights (official video)

Relive the best moments from Round 1 — key birdies, clutch putts, and the approach shots that changed the leaderboard. The official Round 1 highlights video is embedded below.


Final thoughts & what to watch next

Round 1 sorted the contenders from the hopefuls. As we move into Friday, watch for players who (1) keep the ball in play off the tee, (2) hit the correct part of the green, and (3) don't allow a late heat-check to derail their momentum. Follow the live leaderboard, check player interviews on the LPGA feed, and tune into the Queen City social channels for late-round drama and player reactions.

Want a pro breakdown of a specific player's swing from today? Reply with a name and I’ll write a frame-by-frame coaching note you can use on the range.

Sources: Official LPGA tournament pages and leaderboard, the Kroger Queen City Championship site, official Round 1 highlights on YouTube, and contemporary coverage.

The Best Swing Shots in Slow Motion (2025) — Pro Tips & Video Breakdowns

Ever wondered why Rory’s driver looks effortless or how Scottie Scheffler keeps every iron laser-straight? The secret is in the slow motion golf swing. In 2025, fans and coaches alike are breaking down the best PGA Tour swings in ultra HD slow-mo — from Tiger Woods’ timeless mechanics to Collin Morikawa’s pinpoint iron play. Watch frame-by-frame, learn pro secrets, and discover the swing tips every golfer should copy this season.

The Best Swing Shots in Slow Motion (2025) — Pro Tips & Video Breakdowns

If you want to see world-class mechanics in a freeze frame — slow motion is the microscope. Below I’ve pulled the cleanest ultra slow-mo swings from 2025, embedded the original clips, and explained the exact, repeatable bits you should focus on to fix your game. This isn’t fluff — it’s what tour players do when they practice behind closed doors.

Why Slow Motion Swings Matter

Slow motion footage strips away scoreboard noise and lets you watch cause and effect: how the hips start, what the hands do at impact, and when the clubface squares. If you want to learn from the best, study the moment the club meets the ball — not the celebration that comes after.

Top Slow-Mo Swings of 2025 (Embeds)

Below are my picks for the most instructive slow-motion swings of 2025. I embedded official clips and high-quality fan uploads so you — and your readers — can scrub frame-by-frame.

Scottie Scheffler — ultra slow motion (driver & irons)

Pro note: Notice the consistent rear-hip coil at the top and how he maintains width. That’s the engine for his repeatable impact.

Collin Morikawa — iron precision in slow motion

Pro note: Morikawa’s clubface control through impact is a masterclass for anyone chasing consistent iron shape.

Rory McIlroy — power and release in slow motion

Pro note: Watch the lag into impact and the instantaneous release — that split second is where power becomes usable control.

Tiger Woods — classic mechanics captured slow

Pro note: Compression at contact + extension through the shot — you can see both in slow motion. That combo is a shortcut to better ball flight.

Tommy Fleetwood — smooth tempo, clean release

Pro note: Smooth tempo creates consistent strike — practice tempo variations and film them in slow-mo to find your repeatable rhythm.

What to Copy — Quick Drills

  1. Impact freeze drill: Hit half shots and freeze on contact (or film slow-mo). If your chest collapses forward, you’re losing power and consistency.
  2. Step-back camera drill: Take down-the-line slow-mo video from 240–480 fps and compare your transition to the pros above.
  3. Slow-tempo ladder: Start swings at 50% speed → 70% → 90% → full speed, filming each step in slow mo to see where timing breaks down.

Pro Takeaways (Common Traits)

Across the best swings you’ll notice the same three things: (1) a clear sequencing of hips leading the strike, (2) consistent clubface control through impact, and (3) a repeatable posture and spine angle. Slow motion makes these non-negotiable traits obvious — film, compare, repeat.

Watch List: Playlists & Further Viewing

For deeper study, check the full playlists and channels that consistently post high-fps slow-mo footage and swing breakdowns — they’re gold for anyone serious about improving.

Sources & Notes

  • Scottie Scheffler — ultra slow motion video (YouTube).
  • Collin Morikawa — slow motion iron swings (YouTube).
  • Rory McIlroy — slow motion driver/iron clips (YouTube).
  • Tiger Woods — slow motion driver/iron footage (YouTube).
  • Tommy Fleetwood — ultra slow motion PGA TOUR feature (PGATOUR / YouTube).

Experience the best golf swing shots of 2025 in ultra slow motion, featuring today’s most iconic players— Scottie Scheffler’s precision drives, Collin Morikawa’s effortless iron play, Rory McIlroy’s powerful yet fluid motion, Tiger Woods’ timeless swing mechanics, and Tommy Fleetwood’s silky rhythm.

These slow-motion breakdowns are more than just mesmerizing visuals; they’re a masterclass in professional golf swing technique, offering insider pro golfer analysis, frame-by-frame slow-mo video embeds, and practical tips on what to copy in your own swing to add distance, accuracy, and consistency. Whether you’re a beginner looking to refine fundamentals or a mid-handicapper chasing lower scores, these swing studies highlight key positions, tempo control, and modern golf mechanics that set champions apart.

— GolfSolutions Club

Procore Championship 2025 — Round 1 Live Coverage | Silverado, Napa

Procore Championship 2025 Round 1 is officially underway at Silverado Resort in Napa — and the fairways are already alive with birdies, bogeys, and bold plays. Whether you’re tracking live PGA TOUR scores, hunting for Round 1 highlights, or looking for insider analysis from a pro golfer’s perspective, you’ve landed in the right place. This is your front-row seat to every leaderboard shift, clutch putt, and can’t-miss moment from the opening round of one of the season’s most exciting PGA TOUR stops.

Procore Championship 2025 — Round 1 Live Coverage (Silverado, Napa)

Procore Championship 2025 — Round 1 Live Coverage at Silverado, Napa

Silverado’s slopes didn’t come to play — and neither did the guys near the top. Here’s live, eyes-on-the-ball coverage from Round 1 of the Procore Championship — tee shots, birdies, bogies, and the kind of hard-earned pro perspective you won’t get from the highlight reel.

Quick Score (Toplines)

Early leaderboards show shotmakers already carving into the course — expect a low number at the top by close of day. This is a tune-up week for a lot of Ryder Cup contenders, and the field’s depth means one hot day will vault someone way up the board. (Tournament: Silverado Resort North Course, Par 72.)

Live Leaderboard (ESPN / PGA TOUR)

Live scoreboard — click to open full interactive scores and hole-by-hole cards

Open ESPN Live Leaderboard  |  Open PGA TOUR Leaderboard

If the live frame doesn’t load in your browser, use the links above. Live scores updated on ESPN / PGA TOUR.

Round 1 — What I’m watching (pro voice)

Alright — scratch the polish and listen: Silverado is firm and the fairways bite if you’re off-line. Today’s winners aren’t just long; they’re the ones keeping the ball under control into greens and making the putts when it matters. Look for the guys who mix controlled tee shots with mid-iron precision; they’re the ones who’ll run under par all week.

Pro takeaway: If you want a simple stat to watch — proximity to hole on approach (150–175 yards) will tell you who’s hungry. The course rewards good iron play and punishes greedy lines.

Key Moments & quotes

  • Early fireworks: A few low rounds already on the board — rooftop fireworks for the leaderboard later tonight.
  • Short game testing: Several players tested the grain on the putting surfaces; a hot putt can make a tee-to-green miss look irrelevant.
  • Ryder Cup watch: With many Ryder Cup names in the field, every birdie or bogey is being watched for form heading into late September.

Pairings to watch (today)

  1. Scottie Scheffler group — star power and steady scoring; expect him to be in the mix.
  2. Justin Thomas & friends — short game is sharp, can attack flags in Round 1.
  3. Dark horses — keep an eye on sleepers getting hot early; models and pundits flagged a few under-the-radar names this week.

Social & micro-updates

Here are the official micro-updates — embedded straight from the tournament and PGA TOUR feeds. Live reactions, photos, and official announcements are below.

Official Procore Championship updates. (Source: ProcoreChamp X account.)


How to watch

U.S. viewers: Golf Channel and NBC Sports are carrying live coverage across tournament days. International coverage will vary by territory (Sky Sports in the U.K., regional rights holders elsewhere). For an interactive scoreboard and hole-by-hole updates use ESPN or the PGA TOUR live leaderboard.

Notes & sources

  • PGA TOUR tournament overview & live leaderboard — official tournament details and scoring.
  • ESPN live leaderboard (interactive scoreboard).
  • GolfMonthly — tee times, field notes, and analysis about field strength / Ryder Cup relevance.
  • Official Procore Championship site & X feed for photos, social updates.
  • PGA TOUR X (PGATOUR) for highlights and official clips.

Want more live coverage like this — written from the fairway, not the press box? Bookmark GolfSolutions Club and come back for Round 2 previews and post-round pro analysis.

Corrections, quotes, or to share a tip from inside the ropes — Contact us.

Live Coverage Round 1 — Kroger Queen City Championship 2025 | Pro Golfer POV

Live from TPC River’s Bend: Round 1 of the Kroger Queen City Championship 2025 kicks off with star-studded LPGA action. Follow every drive, putt, and leaderboard shake-up as Lydia Ko, rising rookies, and tour veterans battle for early dominance. Get real-time highlights, pro-golfer insights, and complete coverage of this can’t-miss LPGA Tour stop in Ohio.

Live Coverage Round 1 — Kroger Queen City Championship 2025 (TPC River’s Bend)

September 11, 2025 — Live notes, hole-by-hole reactions and the evolving leaderboard. From a pro-golfer’s eye, right inside the ropes.

Why Round 1 Matters

The first round is where energy meets nerves. At TPC River’s Bend, even the opening stretch forces commitment. A sloppy approach on the front nine can cost momentum, but a bold putt can set the tone for the entire week. I always say: if you can conquer your nerves on Thursday, you’ve already beaten half the field.

Leaderboard of Round 1 — Kroger Queen City Championship 2025

Snapshot captured Sep 11, 2025 (UTC+01:00). For the live, official leaderboard open: LPGA Official Leaderboard.

Pos Player Country R1 To Par Total
T1 Alena Sharp CAN 71 −1 71
T1 Aditi Ashok IND 71 −1 71
T1 Narin An KOR 71 −1 71
T1 Jaravee Boonchant THA 71 −1 71
T5 Caroline Masson GER 72 E 72
T5 Daniela Darquea ECU 72 E 72
T5 Gemma Dryburgh SCO 72 E 72
T5 Alexa Pano USA 72 E 72
T5 Soo Bin Joo KOR 72 E 72
T5 Eun-Hee Ji KOR 72 E 72

Sources: live leaderboard snapshots from ESPN and LPGA tournament pages, plus supporting coverage on Fox Sports and Flashscore. For the official, continuously updated leaderboard open the LPGA leaderboard link above.

If the leaderboard does not load, click here to view it on ESPN.

Round 1 Highlights

Early tee times saw players attacking the soft greens, with birdies dropping on holes 2 and 5. But by midday, shifting winds turned the back nine into a grind — bogeys stacked up on the tricky par-4 13th. The leaderboard flipped several times before sunset, a true reflection of the course’s bite.

Hole-by-Hole Pro Notes

Hole 3 — Accuracy Rules

The tee shot has to find the short grass. Miss left and you’ll need a magician’s touch just to save par.

Hole 5 — Scoring Zone

This par-5 begs for aggression. If the pin’s front, I’m pulling a fairway wood — it’s risk-reward golf at its purest.

Hole 17 — Late Drama

A hole that decides tournaments. The amphitheater crowd, the swirling breeze, and a green that demands perfection — if you’re clutch here, you’re climbing the leaderboard.

Players to Watch in Round 1 — Kroger Queen City Championship 2025

Several rookies looked fearless, hitting irons like seasoned pros. Veterans leaned on course knowledge, especially around the undulating greens. Keep your eyes on the Rolex top-20 — they’re setting the bar, and the younger players are chasing hard.

Pro Takeaways

My biggest takeaway? Keep the ball below the hole and trust your lag putting. Too many players chased pins, only to face slippery downhill putts. Patience wins Thursdays — not fireworks.

Follow Live Updates for Round 1 — Kroger Queen City Championship 2025

Want real-time action? The official tournament and LPGA feeds are buzzing all day:


Wrap & What’s Next

Day one at TPC River’s Bend delivered everything: birdie streaks, costly doubles, and a leaderboard still wide open. Expect the field to tighten tomorrow as pressure builds and pin positions toughen. If Round 1 was about nerves, Round 2 will be about survival.

Elevate Your Golf Game with Expert Insights

Whether you're refining your swing mechanics, selecting the perfect glove, or mastering the art of putting, our comprehensive guides have you covered:

Explore these resources to take your golfing skills to the next level!

Watch How Champion Highlights Lydia Ko | 2024 Kroger Queen City Championship

How to Stop Chunking Irons — Simple, Pro-Tested Fixes for New Golfers

Tired of chunking your irons? Learn pro-tested setup cues, impact drills, a 30-day practice plan, and simple swing fixes to start hitting crisp, ball-first iron shots.

How to Stop Chunking Irons — Simple, Pro-Tested Fixes for New Golfers

Chunked iron? I’ve been there — pros do, too. The good news: chunking is almost always a technique or setup glitch you can fix in a single practice session with the right cues. Below I’ll give you the proven causes, drills, and a 30-day practice plan so you stop thinning and chunking and start hitting crisp, ball-first iron strikes.

How to Stop Chunking Irons — Simple, Pro-Tested Fixes for New Golfers

Why You Chunk Irons (Quick)

“Chunking” or hitting “fat” iron shots happens when the clubhead strikes the turf behind the ball instead of compressing the ball first. As a pro, I tell students the cause usually falls into one (or more) of these categories:

Pro tip: If you hit 4-5 chunks in the first 9 holes, you probably have a habit — habits are reversible with quality reps, not with mental blame.

Pro setup cues that stop chunking

Fix your setup first — it’s the easiest, highest ROI change. Use these cues every time you address the ball:

1. Ball position

For short and mid irons (9-iron through 6-iron) place the ball slightly back of center. For longer irons move it one ball width forward. Ball too far back or too far forward shifts the low point wrong.

2. Weight distribution

At setup: 55–60% on your front foot for a descending blow. Visualize a slight tilt onto your lead side — not a hard lean, just enough so the club has a clear low point in front of your stance.

3. Hands and shaft tilt

Hands slightly ahead of the ball at address (a small amount). This preloads the shaft and encourages a downward strike.

Common swing errors that cause chunked shots

  • Early extension: Standing up through the shot pushes the low point back.
  • Weight going back on the downswing: Causes the club to hit turf before ball.
  • Flipping at impact: Let gravity and rotation deliver the club; don’t scoop.
  • Overactive hands: Excess hinge/unhinge reduces control of the arc.

3 drills that fix chunking fast

Drill 1 — The Towel Drill (instant feel for ball-first)

  1. Place a small towel 2–3 inches behind the ball on the turf.
  2. Use a 7-iron. Your goal: strike the ball without touching the towel.
  3. If you hit the towel you chunked — adjust: move weight slightly forward and think "hands ahead".
  4. Repeat: 20 swings focusing on crisp, downward strikes. Stop if fatigue sets in.

Drill 2 — Impact Bag or Foam Roller (for clubhead feel)

  1. Take 15 slow swings into an impact bag or foam roller at chest height.
  2. Feel the clubhead compress the bag with hands slightly ahead — hold the finish for a second.
  3. Progress to half swings with a ball, then full shots.

Drill 3 — Line Drill (low point control)

  1. Draw a chalk or alignment stick line on the turf a few inches in front of the ball (toward the target).
  2. Your goal: after impact, the first turf mark should be on the line — that confirms a forward low point.
  3. Do 30 reps, adjust ball position slightly if the first turf is behind the line.

A 30-day practice plan (easy to follow)

Consistency beats intensity. Do this plan in short sessions (20–30 minutes), 4–5 days a week.

Week 1 — Foundation

  • Day 1–3: Towel drill (2×20 swings), light video of setup (phone) to check ball and hand position.
  • Day 4–7: Impact bag (3×15 swings), then 30 minutes on range: slow, balanced swings focusing on forward low point.

Week 2 — Build

  • Line drill (30 reps), then 50 ball practice focusing on strike quality not distance.
  • Use your pitching wedge and 7-iron only — pattern repetition is powerful.

Week 3 — On-course integration

  • Take drills to the course: play 6 holes focusing on one swing thought: "hands ahead, rotate".
  • Record how many chunked shots you have — you should see a drop each session.

Week 4 — Sharpen

  • Alternate drill days with normal range sessions. Start adding longer irons once you consistently hit clean with mid irons.
  • Finish with a pre-round 10-minute routine that includes 10 impact bag reps to groove the feel.

On-course tips and mental cues

On the course you don’t want too many thoughts. Use one compact cue:

  • Primary cue: “Move weight into left heel” (for right-handed golfers) — simple and technical.
  • Secondary cue: “Hands ahead” — only if you remember it consistently.
  • Avoid: “Hit down” — can lead to tension. Instead, think about rotation and a confident, descending arc.

Quick equipment check (what to rule out)

Before you overhaul your swing, check:

  • Grip size — if too big you may alter release and arc.
  • Shaft stiffness — extremely soft shafts can make timing feel late for newcomers.
  • Lie angle — for extreme miss patterns only, but unlikely for most beginners.

Troubleshooting: when chunking persists

If you’ve done the drills for two weeks and still chunk regularly, try this checklist in order:

  1. Video your swing on the range (face-on and down-the-line) and compare to the setup cues above.
  2. Work with a local coach for one session — a pro can spot weight and low-point issues in minutes.
  3. Consider a short lesson focused purely on impact position rather than a full swing overhaul.

FAQ

Q: Is chunking a sign of a major swing flaw?

A: Not usually. For most new golfers it’s a timing/setup habit — very fixable with the drills above.

Q: How long until I stop chunking?

A: Expect improvement in a few practice sessions; consistent, chunk-free strikes within 2–4 weeks with short, focused practice.

Q: Should I use video or a coach?

A: Both help. Video gives self-awareness; a coach will save time. If budget is tight, start with phone video and the towel drill.

Next steps & free checklist

Want a printable checklist to take to the range? Download my 3-point impact checklist (setup, weight, hands) and the 30-day practice calendar to track your progress.

๐Ÿ“ฅ Download Free Impact Checklist

If you’ve made it this far, you’re already ahead of most new golfers. Remember: chunking irons isn’t a lifelong problem — it’s a short phase once you learn to control ball-first contact. Start with one drill today, track your results, and within weeks you’ll swing with confidence.

๐Ÿ‘‰ Next up: Read my guide on Golf Swing Tips 2026 — How to Master Consistency Like a Pro to keep sharpening your swing.

Thanks for reading! If this helped, share it with a fellow golfer, or leave a comment below about your biggest struggle with irons. I’d love to hear how your next range session goes. ⛳

Mobility Routine for Golfers Over 50 — Prevent Injury & Play Pain-Free

A pro golfer’s daily 10-minute mobility routine for golfers over 50. Step-by-step stretches, warm-up advice, and tips to prevent injuries.

10–15 minute daily routine • Injury prevention for golfers 50+

Mobility Routine for Golfers Over 50 — Prevent Injury & Improve Your Swing

From a pro’s perspective: the best golf swing aid for players over 50 isn’t always a new driver — it’s mobility. Here’s a short, powerful routine to keep you injury-free and swinging smoothly for decades.

Why mobility matters after 50

As we age, joint range of motion and tissue resilience decline; that loss of mobility is what steals distance and invites compensations that cause pain — low back, hips and shoulders are the usual suspects. A short, consistent mobility routine improves range, balance and movement control, which lowers injury risk and helps you maintain a repeatable swing. Research and sports-medicine programs for golfers emphasize targeted resistance and mobility training to reduce injuries and improve performance. :contentReference[oaicite:0]{index=0}

What you’ll gain (realistic, pro-level wins)

  • More comfortable hip and thoracic rotation for a fuller backswing and follow-through.
  • Fewer compensations — less low-back and shoulder strain.
  • Better balance and shorter recovery between rounds.

Quick routine summary (what to do)

Do this 10–15 minute routine 4–6 days per week. If you only have time before a round, pick the warm-up section below (5–7 minutes). The full routine includes thoracic mobility, hip mobility, glute activation, shoulder/scapular drills, ankle work and balance. Start gently — consistency beats intensity.

Pre-round warm-up vs daily mobility

Pre-round warm-up (5–7 min): dynamic moves that increase blood flow and mimic the swing (walking hip openers, half swings with a club, bodyweight squats). This primes the nervous system and reduces acute injury risk. For long-term joint health, add the daily mobility routine that follows. :contentReference[oaicite:1]{index=1}

Daily mobility session (10–15 min): slower, controlled movements with holds that improve range of motion and address weak links (hips, thoracic spine, shoulders, ankles).

Core mobility exercises (step-by-step)

Notes: Do each movement with control. Pain that’s sharp or radiating is a stop sign — modify or seek professional guidance.

1. Thoracic Rotation with Reach — 2 sets x 8 reps each side

Why: Improves mid-back rotation, translates into better turn and less lumbar torque.

  1. Start on all fours. Place one hand behind your head.
  2. Rotate the thorax so your elbow points up to the ceiling, then open further so the elbow moves toward the opposite hip (controlled reach).
  3. Return slowly. Keep hips square and core engaged.

2. Hip Flexor / Lunge with Overhead Reach — 2 sets x 30s each side

Why: Opens anterior chain and restores hip extension needed for a full follow-through.

  1. In a low lunge, press the hips forward gently.
  2. Reach the same-side arm overhead and slightly lean toward the front leg to feel a stretch in the front of the hip.
  3. Hold 30 seconds and breathe into the stretch.

3. Glute Bridge March — 2 sets x 10 marches

Why: Activates posterior chain and protects the low back during rotation.

  1. Lie on your back, knees bent, feet hip-width.
  2. Lift hips to a bridge, squeeze glutes, then slowly march one knee up, return, and repeat other side.

4. Banded/Bodyweight Scapular Retractions & Wall Slides — 2 sets x 10

Why: Keeps the shoulder blade moving well and supports a fuller, pain-free follow-through.

  1. For wall slides: stand with forearms on the wall and slide arms up while maintaining scapular contact.
  2. For retractions: squeeze shoulder blades together, hold 2 seconds, release.

5. Ankle Dorsiflexion Mobilization — 2 sets x 10 reps each side

Why: Stable ankle dorsiflexion helps posture in the swing and weight transfer.

  1. Stand facing a step; bend knee forward over toes while keeping heel down.
  2. Repeat 10 times; add a 2-second hold on the end range.

6. Single-Leg Balance with Reach — 3 sets x 20–30s each side

Why: Improves proprioception, balance and stabilizer strength — crucial for late-round consistency.

  1. Stand on one leg, slightly bend the knee, and reach the free arm forward or down to challenge balance.
  2. Progress by closing the eyes or adding gentle trunk rotations.
Pro tip: Breathe. Use inhales to prepare, exhales to move into the end range. That small change smooths movement and reduces guard tension in the swing.

Sample 10-minute sequence (timings)

  1. 0:00–1:00 — Wiggle warm-up: marching, arm circles, gentle torso twists.
  2. 1:00–3:00 — Thoracic rotations 2x8 each side (1–2 minutes).
  3. 3:00–5:00 — Hip lunge with overhead reach 30s each side (1 minute), then ankle mobilizations 30s each.
  4. 5:00–7:00 — Glute bridge march 2x10 and wall slides 2x10.
  5. 7:00–9:00 — Single-leg balance 2x30s each side (alternate).
  6. 9:00–10:00 — Light swing-throughs with a club, half-swings, and breathing down into the core.
ThingTime
Dynamic warm1 min
Thoracic mobility2 min
Hips & ankles2 min
Glutes & shoulders2 min
Balance & swing prep3 min

Progressions & weekly plan

Week 1–2: focus on consistency — 5–10 minutes daily, perfecting technique. Week 3–4: increase hold times and add single-leg challenges. Month 2+: add light resistance (banded rows, light kettlebell deadlifts or goblet squats) 2x per week to build strength around new ranges. Resistance training alongside mobility is shown to reduce injury risk and support performance in golfers. :contentReference[oaicite:2]{index=2}

Safety, screening & when to see a pro

If you have a history of joint replacement, persistent joint pain, neurologic symptoms (numbness, tingling) or recent cardiac events, check with your physician/physiotherapist before starting. Start gently — older adults often benefit from longer holds (up to 60s) for meaningful increases in flexibility, but never push into sharp pain. The Mayo Clinic and other reputable sources recommend controlled, progressive stretching and to stop if you experience sharp or radiating pain. :contentReference[oaicite:3]{index=3}

When to consult a specialist

  • Pain that limits daily activities.
  • New instability or falls.
  • Pain that increases with exercise rather than improves after rest.

FAQs

How often should I do this routine?

Daily is ideal for mobility work (10–15 minutes). If daily isn’t realistic, aim for 4–5 short sessions per week and one longer session that includes light strength training.

Do I need equipment?

No. A mat, a strap (or towel) and a resistance band are helpful but optional.

How soon will I see improvements?

Many golfers notice better movement in 2–4 weeks; measurable range changes may take 6–8 weeks. Consistency is the secret sauce.

Conclusion & next steps

Keep this routine short, consistent and sensible. Mobility is not glamorous, but it's the difference between playing weekends for decades and getting sidelined. Add a bit of resistance training twice a week, keep your swing simple, and treat mobility like your daily club maintenance — do it before you need it.

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Progressions & Weekly Plan

Week 1–2: focus on consistency — 5–10 minutes daily. Week 3–4: increase hold times and add single-leg challenges. Month 2+: add light resistance training (like banded rows or goblet squats) to build strength around new ranges. For gear that supports your swing power, consider checking out Golf Equipment 2026 — A Pro Golfer’s Insider View for tour-tested recommendations.

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Ultimately, mobility and strength go hand in hand — if you’re threading both into your routine, a practical precision approach is key. That’s the idea behind “What’s Worth Buying” — learn what gear moves the needle, not just the budget.

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Conclusion & next steps

Pair this routine with the right gear and fundamentals, and you’ll stay injury-free and swinging well. New to golf or returning after a long break? Check out Golf Clubs for Beginners 2026 — Pros’ Picks for forgiving club setups that support your movement and confidence.

And remember: grip comfort can make a world of difference in tension control and swing feel — start with the right fit via our glove guide: Golf Gloves for Beginners — How to Choose, Fit & Care.