The Golf Fitness Bomb Squad with Chris Finn

Ep 212: What “Shoulder Turn” Really Means for Speed, Sequencing, and Your Back

“Shoulder turn” is one of the most misunderstood phrases in golf.
In this episode of The Golf Fitness Bomb Squad, Chris Finn breaks down what shoulder turn actually is—and what it isn’t—from a mobility, biomechanics, and clubhead speed perspective. Spoiler: what commentators call “shoulder turn” on TV usually has very little to do with the shoulders themselves.
You’ll learn:
Why most “shoulder turn” is really thoracic spine rotation, not shoulder motion
How limited T-spine rotation impacts clubhead speed, sequencing, and posture
The connection between poor thoracic mobility and low back pain
How insufficient rotation forces compensations like standing up, swaying, or sliding
What rotation benchmarks matter based on swing speed and age
Why hips and shoulders are prioritized first—and where the T-spine fits into the bigger picture
This is a practical, no-nonsense breakdown of one of the most overlooked contributors to both performance and pain in the golf swing—and why improving thoracic mobility can unlock speed faster than most golfers realize.
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Ep 211: Why Rest, Rehab, and Injections Aren’t Fixing Your Golf Back or Elbow Pain

If your back or elbow pain “gets better” when you rest—but comes right back the moment you return to golf—this episode is for you.
In this episode of The Golf Fitness Bomb Squad, Chris Finn breaks down why golfers often get stuck in a frustrating loop of treatment, rest, and reinjury. He explains the real root causes behind recurring golf-related back and elbow pain, why many rehab plans fail to address them, and what a proper clinical assessment should include.
You’ll learn:
Why limited hip internal rotation and shoulder external rotation are the #1 drivers of golf elbow and back pain
How treating symptoms alone (dry needling, injections, exercises) misses the real problem
The critical difference between being “pain-free” and being ready to return to golf
Why return-to-play protocols are often skipped—and how that leads to reinjury
What smart questions golfers should ask their physical therapist, chiropractor, or surgeon
This episode isn’t about blaming providers—it’s about helping golfers become informed advocates for their own health, so they can swing fast, play longer, and stay pain-free.
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Ep 210: The Hip Internal Rotation Test: Why 45° Determines Your Speed, Consistency, and Back Health

Hip internal rotation is one of the most important—and most misunderstood—physical abilities in golf. In this episode of the Golf Fitness Bomb Squad, Chris Finn takes a deep dive into the hip internal rotation test, why the 45-degree benchmark matters, and what it really means for your golf swing, your speed, and your long-term health.
Chris breaks down:
What hip internal rotation actually is in the golf swing
How to properly perform the seated hip internal rotation test
Why failing this test is the number one predictor of low back pain in golfers
How limited hip rotation forces compensations in the spine, knees, and swing mechanics
The connection between hip mobility, ground reaction forces, and clubhead speed
Why stretching alone doesn’t fix the problem—and what actually does
A step-by-step framework to improve hip rotation safely and permanently
From everyday golfers to long-drive champions, this episode explains why hip internal rotation affects pain, power, and consistency, and how addressing it can help you swing faster, protect your back, and play golf longer.
If you care about longevity, speed, or staying healthy in golf, this is an episode you don’t want to skip.
 
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Ep. 209: Top 3 Things Golfers Don't Know About Their Wrist Pain

Wrist pain is one of the most misunderstood issues in golf—and most of the time, the wrist isn’t the real problem.
In this episode of the Golf Fitness Bomb Squad, Chris Finn breaks down the three most common types of wrist pain golfers experience: thumb-side pain, pinky-side pain, and pain on the back of the wrist. He explains where each one actually comes from, why overuse injuries are far more common than true wrist damage, and how muscles in the forearm, shoulder, and even the hips can be the real source of your symptoms.
You’ll learn:
Why most wrist pain is a symptom, not the cause
The key muscle groups behind thumb-side vs. pinky-side wrist pain
How shoulder and hip rotation deficits overload the wrists
Why back-of-the-wrist pain often originates in the shoulder
The critical role your impact position and golf swing play in recurring pain
Why rehab without addressing your swing leads to a frustrating cycle of flare-ups
If you’re dealing with wrist or elbow pain—or want to prevent it—this episode will help you understand where to look, what to fix, and how to stop chasing symptoms instead of solving the real problem.
 
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Ep 208: Unleashing Speed: The Secrets Behind Pro Golfers' Swings

Happy 2026! To start off the year, join Chris Finn on the Golf Fitness Bomb Squad as he delves into the mechanics that set professional golfers apart. Discover the role of ground reaction forces, timing, and mobility in achieving those lightning-fast swings. Learn how elite golfers maximize their power and what you can do to enhance your own game. Don't miss this insightful exploration into the world of professional golf dynamics!
 
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Ep 207: Breaking the Myths around Swing Speed and Aging

One of the biggest episodes we released this year 🎙️
Chris Finn dives into what clubhead speed typically looks like by age—and why knowing your real numbers changes everything. He shares a quick story about a golfer who underestimated his speed, then connects the dots between mobility, strength, swing speed, and staying healthy long-term. If you want more distance without breaking down, this is a must-listen.
 
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Ep 206: Chris Finn's Favorite Exercises for Golfers over 50

One of our top episodes of the year, this Golf Fitness Bomb Squad conversation has host Chris Finn breaking down the must-do exercises for golfers—especially those 50+—to keep swinging strong without beating up your body. We cover the three pillars that matter most as you age: mobility, strength, and power, plus how to adapt your training so you maintain performance, reduce injury risk, and stay on the course longer. You’ll also get practical tools, specific exercise picks, and simple ways to plug fitness into your weekly golf routine for real, lasting results.
TFL, Glute Medius, and Home Assessment: https://www.youtube.com/watch?v=577ZnjDjVFw
Transfer Training Series (Start Here): https://youtu.be/o5Kz4tJ-_2o
 
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Ep 205: Mastering Off- Season Golf Training | Part 2 of 2

In Part 2 of the Off-Season Training Series, Chris Finn gets into the nuts and bolts of how to actually structure your off-season program for measurable gains—especially clubhead speed. You’ll learn how triphasic training works (eccentric → isometric → concentric), why adults tend to respond best to eccentric-focused work early in the off-season, and how to progress both strength work and plyometrics so you finish the off-season feeling faster, more explosive, and ready to transition into in-season training. Chris also covers how mobility and minor rehab fit into the early phase, plus how to use the off-season as the ideal time to make swing changes without worrying about scoring.
 
Key Points: 
Triphasic training overview: Eccentric → Isometric → Concentric phases to build speed and power efficiently
Eccentric phase (first 3–4 weeks): slow lowering (ex: 5–7 sec descent) + explode up
Isometric phase (next 3–4 weeks): normal descent + 3–5 sec pause + explode up
Concentric phase (final 3–4 weeks): minimal pause, maximize speed and explosiveness
Expect a possible temporary dip in speed during early phases—then a stronger “pop” as you peak later
 
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Ep 204: Mastering Off-Season Golf Training: Strategies for Success | Part 1 of 2

Join Chris Finn on the Golf Fitness Bomb Squad as he delves into the essentials of off-season training for golfers. Discover how to optimize your fitness routine with high-rep, low-weight exercises, and learn the importance of mobility and strength building. Whether you're an amateur or a pro, this episode offers valuable insights to prepare you for the next season. Don't miss the follow-up episode for detailed periodization strategies!
 
Key Points:
- Off-season is a planned block where you're okay not playing your best while you build
- Aim for 6-8 weeks minimum for meaningful strength gains
- Off season training is higher reps + moderate loads, expect some soreness
- Weekly must have: hinge, squat, push, pull, and rotation
 
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Ep 203: Why Most Golfers Swing Slow

Struggling to boost your club head speed despite regular workouts or speed training? You’re not alone! In this episode of the Golf Fitness Bomb Squad, Chris Finn uncovers why many golfers don’t see results—and how to change that.
Here’s what you’ll learn:
The 4 key factors for speed gains:
Mobility: Why rotational mobility is crucial for applying force.
Strength & Power: How proper loads and rep ranges make all the difference.
Technique: The importance of sequencing and weight shifting in your swing.
Equipment: How your gear impacts speed.
Common mistakes holding you back:
Doing the wrong exercises or using improper weights.
Focusing on reps instead of building strength and power.
Poor swing mechanics that waste your potential.
A simple framework to fix it:
Assess your mobility, strength, and power.
Adjust your training to focus on the right exercises and loads.
Learn how to transfer your physical improvements to your swing.
If you’re tired of working hard without seeing results, this episode will help you train smarter, swing faster, and hit the ball farther. Don’t miss it!
 
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