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The golf mobility test

Six simple checks you can do at home with a chair and a wall. Answer honestly, move within comfort, and you'll see which part of your turn needs the most attention. It takes about five minutes, and nothing you enter is stored.

About you

Your age
For the leg-strength check we compare you with

The published figures we use are split this way.

What this test checks, and why it matters for golf

Seated turn (mid-back)

Your mid-back is where most of your shoulder turn comes from. When it stiffens, the lower back tends to twist instead. The seated turn shows how far your upper spine rotates while your hips stay still.

Seated hip turn (hips)

Your hips are the engine of the turn. Tight hips shorten the backswing and push work onto the lower back. Swinging the foot out while the thigh stays still checks how freely each hip rotates.

Overhead reach (shoulders)

A comfortable overhead reach lets you get to the top without lifting out of your posture. Keeping your lower back against the wall shows whether the reach comes from your shoulders and upper back.

Toe touch (hamstrings)

Tight hamstrings make it harder to hold your address posture through the swing. A gentle forward bend shows how easily you hinge from the hips.

30-second chair stand (leg strength)

Leg strength and power feed club head speed, and both respond to simple training at any age. This check uses the CDC's STEADI assessment, which compares your result with published figures for your age. Source

Balance

Good balance lets you turn and swing freely without bracing. Practise next to something sturdy. This check uses the CDC's STEADI assessment, which compares your result with published figures for your age. Source

Common questions

How can I test my mobility for golf at home?
You need a chair without arms, a clear wall and about five minutes. A seated turn checks your mid-back, a seated hip turn checks hip rotation, an overhead reach checks your shoulders, a toe touch checks your hamstrings, and a 30-second chair stand and a heel-to-toe stand check leg strength and balance.
What is a good 30-second chair stand score for a 70 year old?
The CDC treats fewer than 12 stands as below average for men aged 70 to 74, and fewer than 10 for women. Scores at or above those numbers are in the normal range. Leg strength responds well to training, so a low score is a good place to start.
How often should I retest my golf mobility?
Every four weeks is enough to see a change. Test at the same time of day, after a short walk, and try to keep everything else the same so the comparison is fair.
Is this golf mobility test safe?
The checks are gentle and done within comfort, but stop anything that hurts. Do the balance and chair checks next to something sturdy, ideally with someone nearby. If you've had a joint replacement or recent surgery, follow your surgeon's or physiotherapist's advice first.

Sources