From Tight Hips to Longer Drives: A Smarter Path to Golf Mobility

A smoother swing starts long before you grip the club. We unpack how true mobility—usable range of motion you can control—links to power, accuracy, and pain-free golf, and we map the exact areas most players overlook: hips, shoulders, thoracic spine, core stability, and the all-important ankles. Rather than chasing swing tips, we show how restoring rotation in the right joints and adding stability where it counts helps you load deeper, transfer energy cleanly, and repeat your mechanics under pressure.

We also share what habit stacking looks like when life gets busy, previewing our Healthy Body Challenge running Oct 20–Dec 19. If holiday weight creep has tripped you up before, this eight-week structure pairs one focused habit each week with simple workouts, recipes, and optional accountability groups. Alumni get a special discount, and first-timers get a clear roadmap to finish the year stronger, not just “hold the line.”

For golfers ready to move from stiff and inconsistent to fluid and powerful, we introduce our six-week Golf Mobility Course, available at the club and online. Expect week-to-week progressions, practical drills for T-spine rotation, hip IR/ER, shoulder health, wrist care, and ankle dorsiflexion, plus bite-sized stability work to lock gains in place. Whether you’re chasing extra yards or fewer aches after 18, this is the off-season window to make real change without overhauling your swing.

Subscribe for more smart training, share this with a golf buddy who needs a mobility reset, and leave a quick review to help others find the show. Ready to join the challenge or the course? Message us for details and alumni pricing.

Chapters

• 0:00 Quick Updates & Shoutouts
• 1:16 Healthy Body Challenge Details
• 3:26 Why Golf Mobility Matters
• 4:00 Four Mobility Focus Areas
• 6:01 Benefits: Power, Control, Injury Prevention
• 6:47 Golf Mobility Course: In-Person & Online
• 7:40 Off-Season Focus & Closing

Transcript

SPEAKER_00: 0:00

Hey everyone, welcome back to the Spandex and Wine Podcast. I'm your host, Robin Hackney. So thanks so much for being here. And golfers, I think that you are going to like today's episode because I'm going to be talking about golf mobility and more specifically the course that I have coming up. But I also wanted to give you just a little bit of an update. The battery for my laptop is coming in. So Dave's going to be swapping that out. So we'll get back to a little more polished podcast, if you will, with the intro and the outro and some more guests. I have some lined up, so that is wonderful. So you're not going to just be hearing from me all the time. I have some guests and I'm excited to get back to that, although it all just kind of fits with life right now. So I so appreciate you hanging in there with me. And before I dive into everything, I want to give a shout out to everyone who joined the September Salad Challenge. I know some of you are still going because you started a little bit late, but I loved seeing your pictures and hearing about your wins. So thank you so much. It means a lot to me that you would jump into that and it's so popular that I think I'll do it again. This is the past, let's see, second September I have done it. So look for that next year. And for those of you that have been with me for a while, or even actually a year or two, you know that coming up next is my healthy body challenge. We're gonna run it from October 20th to December 19th. And you've probably heard me share this stat. I share it every year. The average American gains eight pounds between Halloween and New Year's. And honestly, I don't even remember where I first heard it or if it's 100% accurate, but it's gotta be pretty close. So about 12 years ago, not about 12 years ago, my clients and I decided we were not going to gain weight over the holidays. And that's how the Healthy Body Challenge was born. And not only did we keep the pounds off, but most of us lost weight. And the key we found was habit stacking. So layering healthy habits one week at a time. And it worked then and it still works now. We want to go into the new year feeling healthier instead of playing ketchup. And this year I'm gonna add a little twist. I typically start that first week with water and vegetables, and you will probably see some of that because I think it's a great place to start. But I have a little different angle that I'm going to do going into it. But each week you will still have a specific focus habit that you will be working on. You'll receive a workout, recipes, and of course support from me. And if you want, I will divide people up into teams and groups if you need that for accountability. My alumni, those of you that have taken it before, um whether it's one year or you've been with me all 12 years, you will get a special discount. So please message me for what your discount is. The regular price will be$99. But if you have participated before in the past, please let me know and I will get you that rate. And again, we're gonna kick it off on October 20th and go until December 19th. As we go through the eight weeks, people tend to fall off at the end. So I have accounted for that because I know it's around the holidays. Um, so I it's gonna be good. I'm excited for everyone to jump in and get started on that. Okay, now let's get into today's main topic: golf mobility. So, golf is such a unique sport because it requires not only strength and skill, but also a really good balance of mobility and stability. And if you've ever felt tight during your swing or you've noticed aches after a round, or just want to improve your consistency and distance, mobility could be the missing link. So, four areas of focus that I just want to touch on today. So, first one hips, shoulders, and thoracic spine. So these are where you get your rotation from backswing to follow-through. And more mobility there means better mechanics, uh, more clubhead speed, and greater power. So the second area would be core and lower body stability. So this is this is your foundation. A stable trunk and strong legs help you control your swing and transfer power efficiently. And then third would be joint health and supplements, suppleness. So repetitive stress is definitely a part of golf. So keeping your hips and your shoulders and your wrists mobile helps protect against injury. And then finally, the fourth one would be ankle mobility, which is often overlooked, but it is so essential for balance and stability throughout the entire swing, right? And the benefits of all of this will be um well, power and distance. So a fuller range of motion equals more energy transfer and stronger swings. And then also consistency and control. So smooth, fluid movement leads to more accurate shots. Another big one, huge benefit, it's so basic and easy, but injury prevention. So mobility keeps focus distributed evenly instead of stressing one joint or muscle. And if you have some limitations and imbalances in your body, that's when injury can really sneak in. And it's also a benefit would be better mechanics. So the body can move through the swing without compensating in unhealthy ways, like I was saying about limitations and how we, you know, do compensate and that can lead to injury. So the bottom line is if you want to play better and you want to hit farther and feel good while doing it, mobility matters. And if you want guided support, I am here for you. So, like I mentioned before, I am running a golf mobility course here at the country club, but I'm also going to be offering an online version. So if you don't live in the Kansas City area or you don't belong to the country club here, there is still an option for you. It will be six weeks of golf-specific stretches and movements building week to week. Plus, you'll receive if it's online, it'll be electronic handouts. And if you're here at the club, you'll receive written ones if you like written, or I'll do it electronically, just depending on how you like it, to help you stay on track. So if you or someone you know wants to improve flexibility, stability, and mobility before the next season, reach out to me and I'll send you the details. Now is the time to do it as you're just at the beginning of off-season. You're still going to have opportunities to play, especially depending on where you live, but this is going to be a great time to be focused on that. So I'm, yeah, I'm curious where people are the most tight. I can't wait to see. I know everyone carries it just a little bit different, but you know, for some people it's hips, some people shoulders, spine. Um, so wherever it is, working on mobility can make a huge difference in your game. All right, you guys. So look forward to more episodes coming up. Like I mentioned before, I have some guests lined up. So I'm excited about that. And hopefully by next Friday, since we're just down to Friday episodes now, instead of Tuesdays and Fridays, I will have a special treat for you, hopefully. So thank you so much for tuning in. And I hope that you have a fabulous rest of your day, weekend ahead, week ahead, whatever it might be for you, just depending on where and when you are listening. All right. Cheers, friends.