122: The Number One Tool Every Golfer Needs (And Most Don't Have)

In this episode, Shaun makes the case for why having a physical therapist or golf fitness professional isn't a luxury it's the single most impactful addition to any golfer's toolkit, and the one that nearly everyone is missing.What you'll learn:The misconception that physical therapy is only for injured people — and why the proactive model is where the real value livesThe car service analogy: you change the oil before the engine seizes, you rotate the tires before they blow out — so why do you wait until your body breaks before you have someone look at it?What a proactive evaluation looks like: assessing your rotary centers, identifying restrictions and weaknesses, spotting the ticking time bomb before it explodes, and building a targeted plan to defuse itThe "life happens" factor: vacations, holidays, work stress, time off — everyone falls off at some point. Having a professional who can reassess, identify where you've regressed, and adjust the plan gets you back on track in a fraction of the time it would take on your ownThe data behind it: golfers who have a professional guiding their physical preparation play longer, play better, and have fewer injuries than golfers who go it aloneWhat to demand from your professional: assessment-based, data-driven, measurable results, regular retesting, and willingness to set expectationsWhy this investment pays for itself: more rounds played, greater enjoyment, fewer injuries, and years — potentially decades — added to your golf careerWhether you work with Fairway Performance or someone else, the standard is the same: find someone who assesses, measures, and proves resultsKey takeaway: The best golfers don't wait for something to break. They have someone in their corner who spots problems before they become injuries, keeps them accountable, and gets them back on track when life interrupts. That's not a luxury. That's how you play this game for the rest of your life.Resources mentioned:Free Mobility Self-Assessment: https://fairwayperformancevipcoaching.com/mobilityselfassessmentFairway Performance website: https://www.fairwayperformance.comEpisode 117 — How to Know If Your Golf Fitness Program Is Actually WorkingConnect with Shaun:Instagram: https://www.instagram.com/shaun.diachkoff/Website: https://www.fairwayperformance.comHave questions, feedback or suggestions for future episode? Click here to send me a text!

In this episode, Shaun reframes core training for golfers — moving away from the sit-up-and-plank mentality and toward the two core functions that actually transfer to the golf swing.What you'll learn:The core has six functions, not one. Most golfers only train flexion (crunches/sit-ups) and maybe isometric holds (planks). That covers two out of six — and neither is the most important for golf.The six core functions broken down: Flexion — the crunch movementExtension — arching the backLateral flexion — side bendingAnti-rotation — resisting being turnedRotational power — producing explosive rotational forceResisting extension — preventing the back from arching under loadWhy anti-rotation is critical for golf: it's what keeps your lower body stable while your upper body winds in the backswing. Without it, energy leaks out of the system and you lose power.Why rotational power is what generates the explosive force that becomes club head speed through impactThe best anti-rotation exercises for golfers: Pallof presses, cable anti-rotation holds, single-arm carries, single-arm pressesThe best rotational power exercises for golfers: cable chops, medicine ball rotational throws, landmine rotationsWhy big compound movements (squats, deadlifts, single-arm presses) already train the core significantly — if you're squatting heavy, your core is working overtime to stabilize your spineThe 5-minute add-on: two sets of Pallof presses + two sets of cable rotations at the end of any workout. Takes three minutes. Cumulative benefit over time is real.Why sit-ups aren't "bad" — they're just incomplete and don't address the core demands of the golf swingKey takeaway: Train your core for what it actually needs to do in the golf swing. Not just flexion. Anti-rotation and rotational power are the two functions that matter most — and most golfers are completely neglecting them.Resources mentioned:Free Mobility Self-Assessment: https://fairwayperformancevipcoaching.com/mobilityselfassessmentFairway Performance website: https://www.fairwayperformance.comEpisode 118 — Lifting Heavy Won't Make You Stiff: 3 Strength Training Myths BustedConnect with Shaun:Instagram: https://www.instagram.com/shaun.diachkoff/Website: https://www.fairwayperformance.comHave questions, feedback or suggestions for future episode? Click here to send me a text!

In this episode, Shaun goes deep on the single most important area of the body for golfers the hips and breaks down exactly why they matter, what goes wrong, and how to fix them.What you'll learn:Why the hips are the #1 area Shaun would fix on every golfer if he could only pick oneInternal rotation vs external rotation: what each movement is and when each hip needs each one during the swingTrail hip in the backswing: needs external rotation to load properly — without it, the backswing gets cut short or the low back compensatesLead hip through impact: needs rapid internal rotation to rotate through the ball — this is where the power livesWhy limited lead hip internal rotation is the most common restriction across thousands of assessments at Fairway PerformanceThe two consequences of restricted lead hip IR: neurological deceleration (the body slams on the brakes before impact) or compensation (low back extension, lateral slide, early extension, standing up through the ball)Why pain on the side of the restricted hip is a telltale sign — right-handed golfer with a locked-up left hip will typically feel pain on the left side of the low backThe sitting epidemic: why your hips are tight because of lifestyle, not genetics — desk work, driving, and inactivity lock down the hip capsule and surrounding musclesThe three-step fix: Tissue work — glutes, hip flexors, adductors, deep rotators (piriformis). Lacrosse ball, foam roller, or hands-on physical therapyMobility drills — 90-90 stretches, hip CARs (controlled articular rotations), seated internal rotation work. Active, not passiveStrengthen in new ranges — squats, lunges, single-leg work, deadlifts and RDLs through full ROM to lock in mobility gainsReal results: golfers going from 20 degrees of hip internal rotation to 40-45 degrees in 4-6 weeks of consistent targeted workTime investment: 10-15 minutes a day is enough to see significant changesWhy strengthening the new range is the piece most people miss — without it, the mobility tightens right back upKey takeaway: The hips are the engine. If the engine doesn't work, nothing works. Take care of your hips and your hips will take care of your golf game.Resources mentioned:Free Mobility Self-Assessment: https://fairwayperformancevipcoaching.com/mobilityselfassessmentFairway Performance website: https://www.fairwayperformance.comEpisode 109 — The #1 Reason Your Back Hurts After Golf: It's Not Your BackEpisode 113 — Your Elbow Pain Is Not an Elbow ProblemConnect with Shaun:Instagram: https://www.instagram.com/shaun.diachkoff/Website: https://www.fairwayperformance.comHave questions, feedback or suggestions for future episode? Click here to send me a text!

Here's a question that sounds simple but I promise you most golfers can't answer it with confidence: is your golf fitness program actually working? Not "do you feel like it's working." Can you prove it? With data?Because a shocking number of golfers are putting in time going to the gym, doing stretches, following a program and have absolutely no idea whether any of it is making them better. They're guessing. And guessing with your time is one of the most expensive things you can do.In this episode I lay out exactly how to measure whether what you're doing is working, when to change course, and the standard you should hold any provider or program to.Here's what you'll learn:— Why you need a Day Zero — baselines for mobility, strength, power, and club head speed before anything else — Why golfers who track their speed every swing see dramatically better results than those who don't (9 out of 10 vs 2 out of 10) — How to hold your provider accountable — and the red flags that tell you they're guessing too — The accountability standard we use: 90 minutes a week, 85% workout completion, guaranteed results or it's on us — Why "I feel like it's working" is not good enough — and how to replace feelings with factsIf you're spending 30-45 minutes multiple days a week on a program, you deserve to know it's actually getting you somewhere.🔗 Free Mobility Self-Assessment: https://fairwayperformancevipcoaching.com/mobilityselfassessment 📲 Follow on Instagram: https://www.instagram.com/shaun.diachkoff/ 🌐 Website: https://www.fairwayperformance.comHave questions, feedback or suggestions for future episode? Click here to send me a text!

There are three myths about strength training that are keeping golfers from doing the single most impactful thing they can do for their game. In this episode, I'm busting all three and I'm not holding back.Myth one: lifting heavy will make you stiff and hurt your swing. Myth two: golfers need to train completely differently than other athletes. Myth three: you need to constantly change your program or your body stops responding. All three are wrong. And believing any one of them is costing you distance, durability, and decades of great golf.Here's what you'll learn:— Why resistance training through full range of motion actually IMPROVES flexibility, not hurts it — The real cost of NOT strength training: roughly 10% club head speed loss per decade — about 100 yards gone by age 70 — Why squats, deadlifts, presses, and pulls are just as important for golfers as they are for any other athlete — The Bosu ball rant: why standing on unstable surfaces training rotation looks cool on Instagram but doesn't transfer to performance — The six foundational movement patterns every golfer should train — Why "muscle confusion" is a myth and the greats get great by repeating what works over and over again — Progressive overload and reps in reserve: two simple tools to know if what you're doing is actually working — Why the desire for a "new program" is usually just boredom, not a plateauIf you've been avoiding the weight room because you think it'll hurt your golf game, this episode is going to change your mind.🔗 Free Home Assessment: https://fairwayperformancevipcoaching.com/self-assessment📲 Instagram: @shaun.diachkoff  🌐 Website: www.fairwayperformance.comHave questions, feedback or suggestions for future episode? Click here to send me a text!

In this episode, Shaun breaks down the three most common pre-round warm-up mistakes that are costing golfers performance and increasing injury risk and what to do instead.What you'll learn:Mistake #1: Relying on static stretching as your warm-up. Holding stretches before explosive activity tells your muscles to lengthen and relax the opposite of what you want before generating speed and force. Research shows decreases in power output, reaction time, and force production after static stretching in isolation.Mistake #2: Thinking that hitting balls IS your warm-up. Hitting balls on the range is your warm-up to play. Your body needs a separate physical warm-up first dynamic movement and tissue work to get blood flowing, joints mobile, and muscles activated. Without it, you're asking cold, stiff tissue to perform at a high level from swing one.Mistake #3: Doing the same warm-up every single day. Your body is different today than yesterday. If you flew, sat at a desk for 10 hours, did heavy squats, or slept weird your body has different needs today. Your warm-up should be customized based on how your body is moving RIGHT NOW, not some generic routine you've done for a decade.Why dynamic warm-ups (leg swings, hip circles, trunk rotations, arm circles) prime the nervous system for performanceHow tissue work with a lacrosse ball or foam roller on restricted areas can dramatically improve how you feel from the first swingWhy your warm-up should look different from the guy next to you on the range his restrictions aren't your restrictionsThe power of reassessing every two weeks so you always know what your body needs5-7 minutes of targeted warm-up work is all it takes to feel like a completely different golfer on that first teeKey takeaway: There are two warm-ups one for your body and one for your golf game. Most golfers skip the first one entirely. Do both, in that order, customized to YOUR body on THAT day, and your front nine will transform.Resources mentioned:Free Home AssessmentFairway Performance website: www.fairwayperformance.comEpisode 109 — Why 95% of Golfers Are Ticking Time Bombs Instagram: @shaun.diachkoffHave questions, feedback or suggestions for future episode? Click here to send me a text!

In this episode, Shaun takes on one of the most hyped and most misunderstood trends in golf fitness: overspeed training. This isn't an anti-speed-training episode. It's a pro-doing-things-in-the-right-order episode.What you'll learn:Why speed training tools CAN work but only for about 5% of golfers who are physically ready for themThe two baseline requirements for safe speed training: adequate rotational mobility in all four rotary centers, and power output metrics that meet or exceed thresholds relative to current club head speedWhat happens when a "ticking time bomb" golfer grabs a speed stick the compensation patterns and injury risksThe bald tires analogy: why flooring it without the physical foundation is a recipe for disasterReal injuries caused by premature speed training: back injuries keeping golfers off the course for months, elbows requiring medical intervention, lingering shoulder issuesWhy the marketing around speed devices is compelling but misleading and how to see through itThe difference between case studies and actual science (control groups, blinding, large sample sizes)The grip strength trend: why the data across a very large sample shows no meaningful direct relationship between grip strength and club head speedHow to approach everything on social media with curiosity ask "how do we know?" and "show me the data"When speed training IS appropriate: after passing mobility screens, after building adequate strength and power, as the final layerWhy tracking speed every swing during training sessions dramatically improves results (9 out of 10 who track vs 2 out of 10 who don't)Key takeaway: Speed training is the cherry on top, not the whole sundae. Mobility first. Strength second. Speed last. Do it in that order and you'll gain speed safely and permanently. Skip the first two and you're rolling the dice with your body.Resources mentioned:Free Home AssessmentFairway Performance websiteEpisode 111 — The 3 Ways Every Golfer Can Add 10 Yards in 10 WeeksHave questions, feedback or suggestions for future episode? Click here to send me a text!

In this episode, Shaun breaks down one of the most common and most misunderstood injuries in golf trail elbow pain and explains why treating the elbow is almost always a waste of time.What you'll learn:Why your elbow is the victim, not the criminal — 9 out of 10 times the pain source is somewhere elseThe anatomy of what's happening at impact: flexion, ulnar deviation, and why the inside of the trail forearm gets hammeredThe medial epicondyle what it is and why it gets overloadedThree areas to investigate instead of the elbow: the bicep/tricep (above), the forearm and FCU muscle (below), and the lead hip (opposite side)The biomechanical chain: how limited lead hip internal rotation forces the trail arm to compensate for power that should come from the lower bodyWhy icing, bracing, and massage-gunning the elbow only provides temporary reliefHow to use a lacrosse ball on the inside of the bicep and tricep to release tension pulling on the elbow from aboveThe FCU (flexor carpi ulnaris) the hidden forearm muscle that commonly refers pain to the elbow and wristReal-world results: golfers resolving months and years of elbow pain in 2-4 weeks by fixing the root causeThe detective mindset every golfer should adopt: check above, check below, check the opposite hipKey takeaway: Stop chasing the pain. Your elbow didn't fail something else in the chain stopped doing its job and your elbow picked up the slack. Find the root cause, fix it, and the elbow takes care of itself.Resources mentioned:Free Home Assessment Fairway Performance website: www.fairwayperformance.comEpisode 109 — The #1 Reason Your Back Hurts After Golf Have questions, feedback or suggestions for future episode? Click here to send me a text!

In this episode, Shaun sits down with Mark Williamson better known as The Golf Yogi a former professional golfer turned golf fitness and performance specialist based in Scottsdale, Arizona.Mark played professionally for nearly a decade, competing across the Gateway, Tight Lies, Hooters, Pepsi, Golden State, and U.S. Pro Golf Tours, racking up four wins and three course records. But it was a chance introduction to yoga dragged along by his wife in 2003 that changed the trajectory of his career. After five years of practice and 200 hours of teacher training completed in just 27 days, Mark became The Golf Yogi, and he hasn't looked back.Today, Mark blends yoga, strength, mobility, and golf instruction into a holistic coaching approach that helps golfers of all levels move better, stay out of pain, and play the game longer. He also works alongside renowned coach Martin Chuck at the Tour Striker Academy, where his yoga and mobility sessions are a core part of every two-day programme.In this conversation, Mark and Shaun go deep on the philosophy behind his work, what it really takes to get golfers moving better, and why awareness — not any single training method — is the secret weapon most golfers are missing.In This Episode You'll Learn:Why Tiger Woods' physical transformation in the early 2000s changed how an entire generation of pros approached fitnessHow Mark's wife accidentally launched his yoga career by dragging him to his first class in 2003The real difference between flexibility and mobility — and why confusing them could be hurting your gameWhy Mark's number one coaching principle is awareness, not any specific exercise or methodWhat a first session with Mark actually looks like — from his simple 20-foot warmup walk to TPI screeningThe 'sniper rifle vs. machine gun' approach to training and when each is actually appropriateHow to get comfortable being uncomfortable — and why that's where all the improvement happensWhy Mark renamed his men's yoga class 'Men's Stretch' and immediately went from zero attendees to a sold-out class of 25What has actually changed in how elite golfers think about their bodies and longevityThe fishing analogy that perfectly captures the mindset every golfer needs for long-term improvementThe one yoga app Mark recommends to every complete beginner — no mat requiredWhat's coming up for Mark this summer at the Tour Striker Academies in Bend, OregonConnect with Mark Williamson — The Golf Yogi:Instagram: @thegolfyogiTour Striker Academy: tourstrikeracademy.comHave questions, feedback or suggestions for future episode? Click here to send me a text!

In this episode of the Fairway Performance Podcast, I'm joined by Julien Raya head mental coach at Mental Golf Type (MGT) to talk about something most golfers completely overlook: why stress, not mechanics, is the real reason your game falls apart when it matters most.Julien works directly under MGT founder John Weir and has spent the last five years helping golfers at every level from 20-handicap amateurs to touring professionals — understand their mental game through the lens of personality type.Here's what we cover:What Mental Golf Type (MGT) actually is and how it works (think Myers-Briggs, but built for golf performance)Why up to 80% of practice time is being wasted — and what to do insteadThe biology of choking: what's literally happening in your brain and body under pressureThe 16 mental golf types across 4 personality facets: Energy Management, Perception, Evaluation & StructureWhy "aim small, miss small" is great advice... but only for 75% of golfersThe "Lemon & Lemonade" framework: the smartest way to measure a successful roundThe breathing technique you can use RIGHT NOW before your next round to lower stress and shoot lower scoresHow the biggest stressor in golf often hits before you even tee offA word for golf parents: why your reaction on the course may be wrecking your kid's gameWhy process beats outcome and how Julien tracks it with a mental scorecardWhether you're an amateur golfer trying to break 90 or a competitive player looking to hold it together on the back nine, this episode will give you a completely new way to think about what "playing your best" actually means.🔗 Links & Resources:Mental Golf Type Instagram: @mentalgolftypeTake your free Mental Fitting Quiz: mentalgolftype.comBook a free 30-min MGT Discovery Call with JulienHave questions, feedback or suggestions for future episode? Click here to send me a text!