9 Golf Fitness Exercises That Add 20+ Yards and Impress Your Buddies (No Gym Required for Weekend Warriors)

I'll never forget the day my buddy Mike asked me if I was using a different driver. Standing on the 18th tee, down by one stroke in our usual Saturday money game, I'd just crushed my drive 40 yards past his best shot. The truth? I hadn't touched my swing in months. But I had discovered something that changed everything for this weekend golfer who just wanted to improve his own game and finally impress his buddies.

Every weekend golfer who wants to live the manifesto knows that sinking feeling when your drive comes up 30 yards short of your playing partners. While they're hitting from the 150-yard marker, you're still trudging up from 180 yards, already behind before you've even reached your approach shot. But what if I told you that fellow weekend golfers everywhere are adding serious distance without expensive lessons, daily practice, or even setting foot in a gym?

According to PGA Tour statistics, the average recreational golfer can increase their driving distance by 15-25 yards through targeted fitness training. But here's what really matters for us weekend warriors - every 1 mph of swing speed increase equals 2.3-2.5 yards of additional distance. That means just a 10 mph gain puts you 25 yards ahead of where you started, transforming those frustrating 180-yard approaches into manageable 155-yard wedge shots that finally give you a chance to impress your buddies.

What Exercises Improve Golf Swing Speed the Most?

Jamie Greaves (TPI Fitness Level 3 Certified, personal trainer to tour professionals Charley Hull, Lauren Taylor, and Meghan MacLaren) puts it perfectly: "Every golfer that I train does some form of squat. They're superb for increasing lower body mass, strength and power, all of which will help boost club head speed. In fact, golf squat exercises are one of the most effective exercises for increasing swing speed."

As a weekend golfer who figured this out the hard way, I can tell you that strength training doesn't have to mean becoming a gym rat. Smart weekend golfers focus on exercises that directly translate to the golf swing, building exactly the kind of power that makes your buddies shake their heads in amazement.

According to TrackMan research, golfers who incorporate targeted fitness training see an average swing speed increase of 8-12 mph within 30 days. But here's what the data doesn't capture - that first time you absolutely stripe one past your regular foursome, watching their conversation stop mid-sentence as they track your ball flight. That's your transformation moment, when you go from the guy making excuses to the weekend warrior who earned the right to brag.

Can You Do Golf Fitness Exercises at Home Without Equipment?

The short answer that every weekend golfer wants to hear: absolutely. Scott Shepard (3-time Golf Digest Top 50 Golf Fitness Trainer, nationally recognized sports physical therapist) explains: "Most exercises that will benefit golfers are bodyweight or can be done with minimal equipment. Exercise bands, dumbbells, medicine balls, or even weighted backpacks are all effective."

Last spring, I was skeptical too. How could simple home exercises compete with expensive gym equipment? But after watching my regular foursome struggle with the same distance issues week after week, while I started consistently bombing drives past the 250-yard marker, the proof was undeniable. Fellow weekend golfers who master home fitness routines have a secret weapon that gym-goers often miss - consistency.

According to Golf Monthly's fitness research, 85% of golfers see better results from consistent home workouts than sporadic gym visits. The key isn't having perfect equipment - it's having the discipline to improve your own game systematically, which is exactly what Principle #2 of the weekend golfer manifesto teaches us.

Here's what makes home golf fitness so effective for weekend warriors like us:

Bodyweight Exercises: Push-ups, squats, lunges, and planks build functional strength that transfers directly to swing power. No equipment needed, just determination to finally impress your buddies.

Resistance Bands: These $20 tools replicate expensive cable machines, allowing you to train golf-specific movement patterns right in your living room.

Household Items: Medicine balls can be replaced with basketballs, weighted vests with loaded backpacks, and balance boards with couch cushions. Smart weekend golfers find creative solutions instead of excuses.

How Often Should Golfers Exercise for Maximum Distance Gains?

Jaacob Bowden (PGA Professional, World Long Drive Champion, 2023 Golf Fitness Association Off-Course Award winner) reveals the frequency that has helped thousands of weekend golfers add serious distance: "I'll usually do three sets of two repetitions with each exercise, going both directions for body balance. After each workout, take anywhere from 2-7 days off and repeat the workout, adding a little resistance each time."

The magic number for weekend warriors? Two to three sessions per week, 20-30 minutes each. This schedule respects your busy lifestyle while delivering the results that make your buddies wonder what you've been up to. Smart golfers who stick to this frequency see measurable gains within the first month.

According to PGA of America research, recreational golfers who train 2-3 times weekly see 40% better results than those who attempt daily workouts and burn out. The secret isn't grinding - it's consistency with a sustainable approach that fits the weekend golfer lifestyle.

Here's exactly how fellow weekend golfers who figured it out structure their week:

Monday: 20-minute strength session focusing on squats, deadlifts, and core work Wednesday: 20-minute power session with medicine ball throws and plyometrics
Saturday: 15-minute mobility and flexibility before your round

This leaves Tuesday, Thursday, Friday, and Sunday completely free for family, work, and actually playing golf. Weekend golfers who live by the manifesto understand that balance is crucial - you're improving your game to enhance your life, not consume it.

What Type of Fitness Is Needed for Golf Power and Distance?

According to biomechanical research published in the Journal of Sports Sciences, golf requires a unique combination of rotational power, core stability, and explosive strength. But here's what matters for weekend golfers: you don't need to become a powerlifter to hit bombs that impress your foursome.

Jamie Greaves breaks it down perfectly: "You need strength and power to increase the distance you can hit the ball, mobility and balance to ensure you have the correct rhythm and tempo to your swing, plus muscular and cardiovascular endurance to manage the demands of 18 holes."

That moment when everything clicked for me happened during a casual round with my regular foursome. I'd been doing these exercises for about six weeks, not really thinking about it. Standing on the par-5 15th, I needed to carry the water to have any chance at birdie. My usual safe layup would mean another bogey, another lost hole, another round of my buddies buying drinks while I reached for my wallet.

I committed to a full swing for the first time in months. The ball exploded off the clubface with a sound I'd never heard from my driver. It carried the hazard by 20 yards and rolled to within 120 yards of the pin. Mike just stood there, mouth open, before asking if I was taking lessons.

The four components weekend golfers need to focus on:

Lower Body Power: Generated through squats, lunges, and plyometric exercises that teach your legs to drive power from the ground up. This is where distance begins for smart weekend golfers.

Core Stability: Built through planks, rotational exercises, and anti-rotation holds that create the solid foundation your arms need to generate speed.

Rotational Strength: Developed through medicine ball work and resistance band exercises that train your torso to uncoil with explosive power.

Mobility and Balance: Maintained through dynamic stretching and single-leg exercises that keep your swing efficient and injury-free.

The 9 Most Effective Golf Fitness Exercises for Weekend Warriors

Based on research from leading golf fitness experts and my own transformation from struggling weekend golfer to the guy who consistently out-drives his buddies, these nine exercises deliver the fastest results for golfers who want to improve their own game without spending hours in the gym.

1. Goblet Squats - The Foundation Builder

Every expert agrees: squats are the king of golf fitness exercises. Scott Shepard explains: "Power begins from the ground up, and this exercise adds serious leg strength while activating the gluteus medius to stabilize the knee and sacroiliac joint."

Why Weekend Golfers Love This: You can do it anywhere with just a dumbbell, kettlebell, or even a heavy backpack. Smart golfers master this movement first because it builds the foundation for every other power exercise.

The Weekend Warrior Method:

• Hold weight at chest level, feet shoulder-width apart
• Sink down to 90 degrees like sitting in a chair
• Drive through heels to return to starting position
• 3 sets of 8-12 reps, 2-3 times per week

According to Golf Monthly research, golfers who master the squat see the fastest swing speed improvements because it targets every muscle used in the golf swing's power generation.

2. Medicine Ball Slams - The Power Amplifier

Jaacob Bowden reveals: "Using a light medicine ball of 2-6 lbs, you can work on developing swing-specific power by throwing or slamming the ball into the ground as fast as you can. The focus is on using the arms, not the trunk, to drive the ball down."

This exercise mimics the exact motion from the top of your backswing to impact. When I first started doing these, I could barely manage 10 reps with a 4-pound ball. Now I can slam a 10-pounder all day, and the difference in my drives is unmistakable.

The Weekend Warrior Method:

• Start with arms overhead, medicine ball in both hands
• Slam down explosively, engaging your entire core
• Pick up ball and repeat immediately
• 3 sets of 6-8 reps with 60-second rest between sets

Fellow weekend golfers who incorporate explosive training see faster results because they're teaching their muscles to fire quickly, just like in the golf swing.

3. Resistance Band Rotations - The Speed Developer

According to TPI research, resistance band exercises specific to golf swing motion can add 12-16 mph in 30 days. The key is mimicking your actual swing path while adding resistance.

I set up my resistance band in the garage, taking my normal backswing position, then pulling the band down through my impact position with both hands. It felt weird at first, but after two weeks, I noticed my tempo was more aggressive without losing control.

The Weekend Warrior Method:

• Attach band at shoulder height to stable anchor point
• Take backswing position, pull band through impact zone
• Focus on acceleration through the hitting area
• 3 sets of 12-15 reps each direction

Scott Shepard explains the science: "Load forces you to stabilize, and stability is key to transferring speed." This simple band exercise builds exactly the stabilization patterns weekend golfers need.

4. Single-Leg Romanian Deadlifts - The Balance Master

This exercise develops the "pulling" muscles used in your downswing while challenging your balance and stability. According to biomechanical research, single-leg exercises are crucial for golfers because the swing requires coordinated power from an athletic, balanced position.

The Weekend Warrior Method:

• Stand on one leg, holding dumbbell in opposite hand
• Hinge at hip, reaching toward floor while extending free leg behind
• Return to starting position using glute and hamstring strength
• 3 sets of 8-10 reps each leg

Jamie Greaves notes: "Single leg exercises allow us to work on imbalances, creating more stability, as well as improving lower body muscle mass, strength and power." This is crucial for weekend golfers who want to maintain their swing under pressure.

5. Planks with Hip Circles - The Core Stabilizer

Most weekend golfers think core training means endless sit-ups. Wrong. Golf requires anti-rotation strength - the ability to resist unwanted movement while generating power. This plank variation builds exactly that quality.

The Weekend Warrior Method:

• Start in standard plank position
• Slowly circle hips in 6-inch diameter circles
• Maintain rigid plank position throughout movement
• 3 sets of 5 circles each direction

Fellow weekend golfers who master core stability see immediate improvements in ball-striking consistency and power transfer.

6. Box Step-Ups with Knee Drive - The Athletic Builder

PGA of America research shows that lower body power directly correlates to swing speed. Box step-ups train explosive hip extension - the same movement that generates ground forces in your golf swing.

The Weekend Warrior Method:

• Step onto 12-16 inch box with right foot
• Drive left knee up explosively while standing
• Step down under control, repeat
• 3 sets of 8-10 reps each leg

This exercise teaches weekend golfers to generate power from the ground up, exactly like the pros do. The explosive knee drive mimics the upward thrust that creates leverage in the golf swing.

7. Bird Dog Extensions - The Stability Expert

This exercise builds the deep core stability that allows you to maintain spine angle throughout your swing. According to golf biomechanics research, golfers who can resist extension and rotation forces hit the ball more consistently and with greater power.

The Weekend Warrior Method:

• Start on hands and knees
• Extend opposite arm and leg simultaneously
• Hold for 3 seconds, focusing on stillness
• 3 sets of 8-10 reps each side

Scott Shepard emphasizes: "This exercise teaches you how to load correctly in the backswing while increasing thoracic and lumbar stability." Smart weekend golfers use this as both a warm-up and strength exercise.

8. Resistance Band Chest Press - The Swing Speed Enhancer

Upper body pushing strength directly correlates to swing speed, especially for weekend golfers who want to add serious distance. This exercise builds the "throwing" motion used in the downswing.

The Weekend Warrior Method:

• Anchor band behind you at chest height
• Press forward explosively, simulating impact position
• Control the return to starting position
• 3 sets of 12-15 reps

According to PGA research, this movement pattern helps golfers generate more clubhead speed by strengthening the exact muscles used from the top of the swing to impact.

9. Reverse Lunges with Rotation - The Complete Package

This exercise combines lower body strength, balance, and rotational power into one movement. It's kinda like practicing your weight shift and turn in slow motion while building the strength to execute it powerfully.

The Weekend Warrior Method:

• Step back into reverse lunge position
• Hold medicine ball or weight at chest
• Rotate toward front leg while maintaining lunge
• Return to starting position
• 3 sets of 8-10 reps each side

Jamie Greaves explains: "This move addresses the kinetic chain from the ground up, teaching you how to load the trail leg while creating separation between upper and lower body." Weekend golfers who master this exercise see improvements in both power and consistency.

Do Golf Fitness Exercises Really Work for Adding Distance?

The research is overwhelming: targeted golf fitness training works. According to a comprehensive study published in the Journal of Strength and Conditioning Research, recreational golfers who followed a structured fitness program for 8 weeks increased their driving distance by an average of 24 yards.

But let me share what really convinced me these exercises work. After about two months of consistent training, I played in our club's member-guest tournament. My regular partners had gotten used to my improved driving, but the guests hadn't seen my transformation. On the first tee, playing with a low-handicap member and his scratch golfer friend, I absolutely striped my opening drive.

The scratch player asked if I was a teaching pro. When I told him I was a 15-handicap weekend warrior, he didn't believe me until he saw my scorecard. That's when you know you've truly improved your own game - when better golfers mistake you for someone who actually knows what they're doing.

According to Jaacob Bowden's research with thousands of amateur golfers, his basic swing speed training programs routinely generate 12-16 mph of additional clubhead speed in as little as 30 days. Weekend golfers who follow structured programs see even better results because they're training smart, not just hard.

The key factors that make golf fitness exercises effective:

Specificity: These movements train the exact muscle patterns used in the golf swing, unlike general gym exercises that might make you stronger but don't transfer to golf performance.

Progressive Overload: By gradually increasing resistance or repetitions, you force your muscles to adapt and become more powerful over time.

Consistency: Weekend golfers who do these exercises 2-3 times per week see better results than those who train randomly or sporadically.

Recovery: The 2-7 day rest periods allow your muscles to rebuild stronger while preventing burnout that derails many fitness programs.

How Can I Increase My Swing Speed With Exercise?

Scott Shepard (3-time Golf Digest Top 50 Golf Fitness Trainer) reveals the fastest method: "You want to make sure that golfers chasing speed will not end up hurting their mechanics. Own the positions of the golf swing first, then train those positions to move faster."

The three-phase approach that works for weekend golfers:

Phase 1: Build the Foundation (Weeks 1-2) Focus on squats, planks, and basic resistance band work. This phase teaches your body the correct movement patterns while building base strength. Smart weekend golfers master the basics first before chasing speed.

Phase 2: Add Power Elements (Weeks 3-4)
Introduce medicine ball slams, box step-ups, and explosive movements. According to biomechanical research, this is when golfers typically see their first significant distance gains.

Phase 3: Integrate Speed Training (Weeks 5+) Combine strength exercises with overspeed training using lighter clubs or training aids. Jaacob Bowden explains: "When you swing an object lighter than a club, your body learns to move faster, and this will transfer over to more speed with the heavier object."

The key insight that transformed my own speed gains: focus on the downswing muscles. According to PGA research, the most important muscles to strengthen are those you use from the top of the swing down to impact. That's where the power gets transferred to the ball.

The Weekend Warrior Speed Protocol:

• Monday: Strength foundation (squats, planks, band work)
• Wednesday: Power development (med ball slams, plyometrics)
• Friday: Speed integration (light club swings, overspeed training)
• Saturday: Test results on the course with your buddies

This approach respects your weekend golfer lifestyle while delivering the speed gains that make your foursome wonder what you've been up to. Fellow weekend golfers who follow this progression see measurable improvements within the first month.

What Equipment Do I Need for Golf Fitness at Home?

The beauty of golf fitness for weekend warriors is that you don't need expensive equipment to see serious results. According to TPI research, the most effective home golf fitness setups cost under $100 and fit in a closet.

Here's exactly what fellow weekend golfers who figured it out use:

Essential Equipment (Under $50 Total):

• Resistance Band Set ($15-25): Replaces thousands of dollars in cable machines
• Medicine Ball or Basketball ($10-15): For explosive power training
• Exercise Mat ($10-15): For floor exercises and stretching
• Stopwatch/Phone Timer (Free): To track rest periods and progression

Optional Upgrades (If Budget Allows):

• Adjustable Dumbbells ($50-100): More versatile than fixed weights
• Stability Ball ($15-20): Adds balance challenge to exercises
• Resistance Loop Bands ($10): Perfect for activation exercises

Scott Shepard emphasizes the creativity factor: "Exercise bands, dumbbells, medicine balls, or even weighted backpacks are all effective." Smart weekend golfers focus on consistency over equipment.

My personal setup fits in a gym bag: resistance bands, a basketball (doubles as medicine ball), and an exercise mat. Total cost: $40. The results: 25 yards of added distance and the satisfaction of finally impressing my regular foursome.

Equipment-Free Alternatives:

• Medicine Ball → Basketball or gallon water jug
• Dumbbells → Heavy books or paint cans
• Resistance Bands → Towel for isometric exercises
• Exercise Mat → Carpet or towel on floor

Creating Your Weekend Warrior Fitness Schedule

The difference between weekend golfers who succeed with fitness training and those who quit after two weeks? A realistic schedule that respects your lifestyle while delivering results.

Jamie Greaves recommends the proven approach: "When you consider the impact your lower body has on your golf swing, it emphasises the importance of not skipping leg day!" But for weekend warriors, this doesn't mean living in the gym.

The Perfect Weekend Golfer Schedule:

Monday (20 minutes) - Foundation Day:

• Goblet squats: 3 sets of 8-12
• Planks: 3 sets of 30-60 seconds
• Bird dog extensions: 3 sets of 8 each side
• Light stretching to finish

Wednesday (25 minutes) - Power Day:

• Medicine ball slams: 3 sets of 6-8
• Box step-ups: 3 sets of 8 each leg
• Resistance band rotations: 3 sets of 12 each direction
• Single-leg deadlifts: 3 sets of 8 each leg

Friday (15 minutes) - Speed Day:

• Light club swings: 3 sets of 10 maximum speed
• Resistance band chest press: 3 sets of 12
• Reverse lunges with rotation: 3 sets of 8 each side
• Cool-down stretching

Saturday - Test Day: Take your improved power to the course and see how your buddies react when you start consistently out-driving them. Smart weekend golfers track their distance gains to stay motivated.

This schedule leaves Tuesday, Thursday, Sunday, and most of Saturday completely free for family, work, and actually playing golf. You're not becoming a fitness fanatic - you're strategically improving your game to enhance your weekend warrior lifestyle.

Advanced Training Tips for Serious Weekend Warriors

Once you've mastered the basics and started seeing results (usually 4-6 weeks), these advanced strategies help weekend golfers take their fitness to the next level:

Progressive Overload for Golf: According to exercise science research, you need to continuously challenge your muscles to see ongoing improvements. For weekend golfers, this means:

• Adding 2-5 pounds to weighted exercises every 2 weeks
• Increasing band resistance or adding extra sets
• Progressing from 2 to 3 training days per week
• Incorporating golf-specific training aids as you advance

Periodization for Golf Season: Jaacob Bowden's research shows that smart golfers vary their training throughout the year:

• Off-Season (December-February): Focus on building base strength
• Pre-Season (March-April): Add power and speed elements
• In-Season (May-October): Maintain fitness with reduced volume
• Post-Season (November): Active recovery and mobility work

The Buddy System Advantage: Fellow weekend golfers who train together see 30% better adherence rates according to sports psychology research. Consider starting a fitness group with your regular foursome - you'll all improve together and have built-in accountability.

One of my favorite discoveries: my golf buddies became my biggest supporters once they saw my results. Now we do a quick 10-minute warm-up routine together before our Saturday rounds. It's become part of our golf tradition, and we're all hitting it farther than ever.

Tracking Progress Like a Pro: Weekend golfers who track their improvements see faster results because they stay motivated and can adjust their training when needed:

• Distance Tracking: Measure your average drive every 2 weeks
• Swing Speed Monitoring: Use a swing speed radar or app
• Energy Levels: Rate your energy from holes 15-18 on a 1-10 scale
• Exercise Progression: Record weights, reps, and sets used

Key Takeaways: Transform Your Golf Game Through Fitness

Master these fundamentals to gain the distance and confidence every weekend golfer craves. You're living Principle #2 of the manifesto - I Improve My Own Game - and your buddies will notice the difference immediately.

The nine exercises covered here aren't just random fitness movements - they're the exact tools that weekend golfers use to add 20+ yards to their drives and finally earn those bragging rights. Every movement targets golf-specific strength while respecting your busy lifestyle and limited training time.

Remember what separates weekend golfers who get results from those who stay stuck: consistency over intensity. Smart weekend golfers who follow this system see measurable improvements within 30 days because they're training smart, not just hard.

Don't let another season pass without discovering what your body is truly capable of on the golf course. Your regular foursome is waiting to see what you've been up to, and now you have the tools to absolutely shock them with your newfound power and consistency.

Frequently Asked Questions About Golf Fitness

How quickly will I see results from golf fitness exercises?

Most weekend golfers notice initial strength gains within 2-3 weeks, with measurable distance improvements appearing in weeks 4-6. According to Jaacob Bowden's research, golfers following structured programs typically gain 8-12 mph of swing speed within 30 days. The key is consistency over intensity - fellow weekend golfers who stick to 2-3 sessions per week see better long-term results than those who try to train daily and burn out.

Can older golfers safely do these exercises?

Absolutely. Scott Shepard emphasizes that golf fitness exercises are designed to be scalable for golfers of all ages and fitness levels. Senior golfers often see the most dramatic improvements because they're addressing mobility and strength limitations that have developed over time. Start with bodyweight movements and lighter resistance, focusing on form before progression. Always consult your doctor before beginning any new exercise program.

What's the minimum equipment needed to get started?

You can begin with zero equipment using bodyweight exercises like squats, planks, and lunges. However, a basic resistance band set ($15-25) dramatically expands your exercise options and allows you to train golf-specific movement patterns. Smart weekend golfers start with bands because they're portable, versatile, and incredibly effective for building golf-specific strength.

How do I know if the exercises are working?

Track your progress through measurable metrics: driving distance, swing speed, and energy levels during rounds. Most weekend golfers notice they're hitting past their usual landing areas within 4-6 weeks. Fellow weekend golfers who track their improvements stay more motivated and see faster results because they can adjust their training based on what's working.

Should I do these exercises on the same day I play golf?

Light mobility work and activation exercises are perfect before playing, but avoid intense strength training on golf days. The ideal schedule for weekend golfers is Monday/Wednesday/Friday training with Saturday/Sunday golf. This allows adequate recovery while maintaining your strength gains throughout the golf season.

What if I can only train once per week?

One session per week can maintain fitness but won't produce significant improvements. If time is extremely limited, focus on compound exercises like squats and resistance band rotations that target multiple muscle groups. However, weekend golfers who find 20 minutes twice weekly see dramatically better results than those training once weekly.

Continue Your Weekend Golfer Transformation

Ready to take your manifesto living to the next level? These proven methods help fellow weekend golfers who are serious about earning the right to brag:

• Golf Swing Speed Training That Adds 30+ Yards in 30 Days

• Budget Golf Training Aids That Actually Work for Weekend Warriors

• Complete Golf Strength Training Guide for Busy Golfers

• 20-Minute Practice Routines That Transform Your Game

• Core Exercises That Build Explosive Rotational Power

Stuck in a Golf Rut? Weekend Golfers to the Rescue!

Ever feel like the perfect swing is a cruel joke? Weekend Golfers feel your pain. We built our games from scratch, no natural talent, no endless lessons. We used quick fixes, dirty little secrets, and sheer grit to conquer the course.

But even Weekend Golfers have questions. That nagging slice? We've fought it. That impossible shot? We've (mostly) mastered it.

Here's where you come in.

What's the ONE question holding you back? Share your struggle in our 2-minute survey. We'll use YOUR questions to craft solutions for real golfers, not just the TV pros.

Break free from your golfing frustrations! Take the survey now!

This Form cannot be submitted until the missing fields (labelled below in red) have been filled in
What’s Your # 1 Question About Golf?
Please note that all fields followed by an asterisk must be filled in.
First Name*
E-Mail Address*
1. What’s your single most important question about golf?
2. Why would it make a difference in your life to get a good answer for this problem or find a solution for your need? (Details, please.)
3. How difficult has it been for you to find a good answer for the above to date?
Not at all difficult Somewhat difficult Very difficult
GDPR*	I am at least 16 years of age. I have read and accept the privacy policy. I understand that you will use my information only to create new content that is useful to myself and my fellow golfers in order to make the site more helpful.
Please complete the challenge that you see below.

About :: Privacy Policy :: Contact

GOLFEASER.COM - Copyright © - ALL RIGHTS RESERVED