BFH Workout #17: Charles Sifford

BFH Workout #17: Charles Sifford


Charles Sifford, born on June 2, 1922, in Charlotte, North Carolina, was a pioneering African-American professional golfer who broke down racial barriers in the sport. Despite facing segregation and discrimination, Sifford pursued a career in golf, becoming the first Black player to compete on the P.G.A. Tour.


Sifford's breakthrough came in 1961 when he won the Greater Hartford Open Invitational. This victory marked a historic moment, opening doors for future generations of Black golfers. Despite the racial hostility he encountered, Sifford persevered, paving the way for greater diversity in professional golf.


In 2004, Charles Sifford was awarded the Presidential Medal of Freedom, recognizing his contributions to civil rights and the integration of golf. He continued to inspire and mentor young golfers, emphasizing the importance of perseverance and talent over racial barriers.


Sifford passed away on February 3, 2015, leaving a lasting legacy as a trailblazer who transformed the landscape of professional golf and championed diversity in the sport.


The Birdie Workout

25 Sidestep Ups

25 Lunges with Rotation

25 Medicine Ball Core Rotations

25 Cat Camels

25 Sword Draws

4 Rounds



Exercise List

Sidestep Ups

Start standing next to a box or a bench. Step laterally onto the bench and step up onto the bench. Return to the starting position.

Medicine Ball Lunges with Rotation

Start standing with your feet hip-width apart and a medicine ball in your hands. Step into a lunge and rotate your trunk to your outside hip. Return to the starting position.

Medicine Ball Core Rotations

Start with your feet hip-width apart and a medicine ball in your hands. Hold the ball at chest level and rotate the ball from one side to the other.


Start on the floor prone with your hands under your shoulders and your knees under your hips. Arch your back, pull your head back, and then round your back to finish the exercise.

Sword Draws

Start with your feet hip-width apart, and hold a dumbbell on your opposite hip. Lift the dumbbell up and over your head as if you were pulling a sword out of its sheath.