Dulak Golf Performance

05/20/2026

Your golf swing doesn’t have to “get old” just because you do.

The golfers who continue to move well, hit it farther, and enjoy the game into their 60s, 70s, and beyond are usually doing one thing differently… they train their body for golf.

Performance fitness training isn’t just about looking athletic…it’s about maintaining:
✔️ Mobility for a full backswing
✔️ Strength for posture and stability
✔️ Rotational power for distance
✔️ Balance and control for consistency
✔️ Longevity so you can keep playing the game you love

Without training, many golfers gradually lose rotation, flexibility, speed, and the ability to finish through the ball.

The result? Shorter drives, more inconsistency, aches and pains, and a swing that feels restricted.

But with the right golf-specific training, your body can continue to move efficiently and powerfully as you age.

Train for the future golfer you want to become.

Your body is either helping your golf swing… or limiting it.

05/01/2026

We absolutely love flywheel training at our office. From the box to the rack mount. Fun to use for golfers that get results. Check out this article to learn more about it.

We all want to hit it farther. This contraption could help.

04/28/2026

Most athletes train hard. The best train with intent.

I see it constantly in golf … a player commits to a significant swing change, puts in the range time, works with a great coach, and yet the change never fully sticks.

The missing piece is almost always the gym.

When you’re working on a new movement pattern, your body needs more than repetition on the range. It needs the muscular strength, joint mobility, and neuromuscular control to actually support that new pattern … especially under fatigue and pressure.

Purposeful training means asking: “What is this swing change actually demanding from my body?” and building a program that answers that question directly.

A more rotational backswing? You need thoracic mobility and rotator cuff stability work.
A better lead side brace through impact? You need single-leg strength and anti-lateral flexion core training.

A faster transition? You need reactive hip and glute power drills.

The gym should reinforce what the coach is building … not contradict it.

If you’re investing in technical coaching, match that investment with intentional physical training. The two have to work together.

That’s how lasting change happens.

04/22/2026

If you’re lacking:
• Hip mobility
• Middle back rotation
• Strength in your core and legs
• Proper sequencing and power

You’re leaving distance and consistency on the table.

At Dulak Golf Performance, we train the body to match the swing so you can rotate better, generate more speed, and play without limitations.

Train your body. Improve your swing.

Text or call 412-437-1798 to get started.

04/19/2026

Not all “golf fitness” is created equal.

At Dulak Golf Performance, everything we do is built specifically for golfers who want to play better, move better, and play for a long time.

✔️ Exclusive golf performance training in Pittsburgh

✔️ Golf Digest Best Fitness Trainer in America

✔️ Led by medically trained Doctors of Physical Therapy

✔️ Proven junior results: State Champs, D1 commits, elite amateurs

✔️ Training options built for you: 1-on-1, small groups, biomechanical & remote

✔️ Helping golfers from 13-93 years old perform at their best

This isn’t general fitness…

This is golf performance training built around your body and your swing.

04/18/2026

Most golfers step on the first tee cold… and wonder why the first 3 holes are a struggle.

A simple 4-minute warm-up can get the body ready for the round.

DM “golf warm up” and we will send you the video

Stop guessing and start playing your best from hole #1.

04/17/2026

Trying to make a bigger turn?

But…

It feels tight in the hips
The back starts taking over
Can’t stay in posture
And consistency goes out the window

Most golfers don’t lack effort…
they lack the ability to rotate AND hinge correctly at the same time.

So what happens?

They “spin” instead of turning
The lower back gets overloaded
They stand up through impact
You lose power and control
And no amount of stretching the hamstrings or “trying harder” will fix that.

Golf Windmill Rotation Drill

This exercise teaches how to load the hips, rotate the torso, and maintain posture.

How to do it:

Take a wide stance with slight knee bend
Hold a club or stick across your body
Rotate your chest toward one leg
Push your hips back (hinge)
Reach one hand toward the opposite foot
Keep the top arm long and chest open
Return to start with control
Repeat both sides

✔️ Improves hip hinge (stay in posture)
✔️ Unlocks middle back rotation (bigger turn)
✔️ Builds body control (better sequencing)
✔️ Reduces stress on your lower back

If a golfer can’t hinge + rotate,
They always compensate in your swing.

Train the movement…
and the swing will follow.

04/15/2026

Having a hard time getting the hips to rotate in the swing? (We refer to this as pelvic dissociation)

If the hips and torso move together…it’s common to-
Lose power and distance
Struggle to make a full turn
Early extend or come out of posture
Feel “stuck” over the ball

Here’s a simple drill to build pelvic dissociation and rotational control

90/90 Pelvic Rotation Drill

Step 1:
Lie on back with hips and knees at 90°
(shins parallel to the ground)

Step 2:
Arms out in a “T” — keep shoulders flat

Step 3:
Light core brace — ribs down, no arching

Step 4:
Slowly rotate both knees to one side
➡️ Keep knees together
➡️ Do NOT let shoulders lift

Step 5:
Go through the controlled range

Step 6:
Use core to return to center
(no momentum)

Step 7:
Repeat to the other side
KEY FEEL
👉 Lower body moves
👉 Upper body stays stable

If you feel stuck in your swing or can’t separate…

Dm us or call text 412-437-1798

04/14/2026

MYTH vs. REALITY for In-Season Golf Performance

Most golfers believe:
“If I train during the season, I’ll get sore, tight, and lose my swing.”

Reality
The right golf-specific training actually helps you:
• Move better
• Stay in posture longer
• Create bigger, more efficient turns
• Reduce aches and pains
• Play MORE consistent golf all season

The problem isn’t training…

It’s doing the wrong type of training.

Generic workouts = stiffness + fatigue

Golf-specific training = mobility + power + control

At Dulak Golf Performance, we design in-season programs that keep you feeling loose, strong, and ready to play…not beat up.

If you want to feel better on hole 16 than hole 1, it starts with how you train.

Call/Text: 412-437-1798

DM “GOLF” to learn more