Every golfer knows that feeling—when you’re out on the course and feel loose and relaxed, when you’re in the flow, and the shots just seem to land on the green and slot into the hole with ease. Yes, a good round of golf depends on how you feel in your head, but you want your body to be right, too.
Warming up is a simple thing to help your body get in the flow, but too many amateur golfers ignore it in a rush to get on the tee. Take the time to warm up properly and your score will thank you for it.
In this guide, we’ll look at eight of the best golf warm up exercises, including both the upper and lower body, to get you ready to hit the round of your life.
Golf warm up exercises: the static vs. dynamic stretching debate
Of course, stretching is good before a round, but only if it’s the right kind of stretching. We’re all used to static stretching, where you hold a stretch for ‘X’ amount of seconds in the same position. However, some research suggests that static stretching can, in fact, impede your performance on the course and reduce your power. And no one wants that!
Instead, a simple change of switching things up to dynamic stretching can do wonders for your game. So, what is dynamic stretching? Dynamic stretches are active movements where your joints and muscles go through a full range of motions. Rather than keeping things static, dynamic stretches for golf mimic the movement you’re about to perform—just at a slower pace to get you warmed up.
Think of it as lighting the fire of your muscle memory for that killer swing or perfect putt.
Related: What’s the difference between static and dynamic stretching?
8 quick golf warm up exercises to build into your routine
Engage your upper body, lower body and core with these quick warm up exercises for golf.
Upper body
1. Arms across the chest
Start with your arms out wide and cross them across your chest at the same time. You should do about 15-20 reps of these.
2. Arm circles
An old one but a goodie. Throw your arms out wide at the same time and make circular motions with both arms. Do around 10-15 circles in each direction.
3. Toe touches
Begin standing and reach overhead to extend your spine through the middle of your back rather than your lower back. Keep your back straight as you move your hands down to touch your toes. Don’t worry if you can’t reach; just remember not to round your back.
Lower body
When you tee off, you want your power to come from your hips and legs. To get your hips feeling loose and any tight muscles in your legs warmed up, try the following dynamic stretches.
4. Hip rotations
Stand with your hands on your hips with your feet shoulder width apart. Rotate your hips 10-15 times in the same direction. Switch directions and complete another 10-15 reps.
5. Lunges
Warm up your core and legs with lunges. Stand with your back and legs straight. First, lunge forward with your right leg and step back into your straight position. Do between eight and 10 lunges on the right leg before switching to the left.
6. Forward leg swings
Stand straight with your right leg slightly off the ground. Use your left hand to balance against a wall to keep your posture straight. Swing your right leg back and then forward. Complete 10-15 swings for your right leg before switching to your left.
Grab your clubs before you hit the course
7. Body weight squats
Stand up straight with your feet shoulder-width apart. Grab a golf club and hold it overhead. Then, lower your hips as if you’re sitting in a chair. Keep your upper body straight, and your arms extended all the way down.
It will help with your core muscles and the power from your posterior.
8. Speedy practice swings
Before you tackle the course or practice your swing at the driving range, grab your clubs and get ready to swing. Without using a ball, make 10 swings as fast as you can. Make sure you reset after every repetition. Switch your grip and make another 10 swings in the other direction.
This golf warm up exercise helps with your speed and will also get the blood pumping in your muscles.
You’re now good and ready to show your golf mates what you’re made of.
A few extra tips to keep you warmed up like the pros…
- Spend at least 10-15 minutes getting properly warm before your round. Don’t just jump straight from the changing rooms or your car to the first tee
- You may want to consider the driving range before the course—just don’t overdo it. You want to feel loose and warmed up at the first tee, not tired and overworked
- Stay hydrated, as your mind and muscles will thank you for it
- It’s not just about warming up properly. To really take your golf game to the next level, build upper body and arm exercises into a regular training routine. Here are seven of the best to try
- Keep your mind relaxed too. After one bad shot, it’s easy to get into your own head. But remember, you’re warmed up, and you’ve been working on your game and your training routine. You’ve got this
So, now you know how to warm up properly before your next round, don’t forget this vital step to improving your golf performance. Now, let’s hit the course.
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Regardless of your ability as a golfer, warming up properly with these golf warm up exercises is crucial to your performance and avoiding injury.
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