Golf Warm Up Routine
A proper golf warm-up routine is often the overlooked secret weapon for an amateur golfer.
While too many players focus on hitting range balls when they get to the course, they could improve their performance with a focused plan of attack for warming up their bodies.
A strategic and efficient warm-up increases blood flow to muscles, enhances flexibility with your swing, and mentally prepares you for the challenges the course will throw at you.
In this article, we’ll explore how to properly prepare your body and mind in the minutes before your next round.
Importance of Warming Up
The difference between a good round and a disappointing one often begins before the first swing.
Proper warm-up routines can improve golf performance at the driving range, including increased driving distance and accuracy.
From a physiological perspective, warming up increases muscle temperature and blood flow, leading to enhanced muscle flexibility and more efficient movement.
Beyond immediate performance benefits, a dynamic warm-up contributes to long-term muscle health while ensuring proper hydration and mental readiness before approaching the first tee box.
Mental Preparation
While physical preparation is essential, mental readiness often determines how well you’ll execute on the course.
Breathing exercises like “box breathing,” in which you inhale for four counts, hold for four, exhale for four, and hold for another four, can quickly reduce anxiety and improve concentration.
Remember that mental preparation isn’t about eliminating nerves but channeling them productively. Proper mental preparation helps reframe nervous energy as competitive intensity.
Pre-Round Warm-Up Routine
A structured pre-round warm-up creates both physical readiness and mental confidence.
The most effective routines progress logically from general movement to golf-specific actions.
Step-by-Step Routine (30 minutes before tee time):
1. General Activation (5 minutes): Begin with light cardiovascular activity to increase heart rate and blood flow. Include dynamic movements like arm circles and torso rotations.
2. Dynamic Stretching (5 minutes): Perform golf-specific mobility exercises focusing on hip rotation, thoracic spine mobility, and shoulder preparation.
3. Short Game Practice (5 minutes): Start with short putts to build confidence, then practice a variety of chip shots.
4. Range Session (10 minutes): Begin with half-swing wedges, gradually working up to full swings with longer clubs. Focus on rhythm rather than technical adjustments. Finish with the club you’ll use on the first tee.
5. Final Putting (5 minutes): Return to the putting green for a few final strokes to reinforce distance control.
Remember that the goal of your warm-up is preparation, not perfection. Many amateurs try to hit that one perfect shot before leaving the range rather than sticking to the routine.
Shoulder Warm-Up Exercises
The shoulders play a critical role in the golf swing, serving as a key link in transferring power from your core to the club.
Resistance Band Warm-Up For Shoulders
- Hold a resistance band with both hands in front of you at shoulder height.
- Pull the band apart while maintaining straight arms, feeling the contraction between your shoulder blades.
- Perform 10 to 12 repetitions to activate the shoulder stabilizers.
Forward/Reverse Lunge Twist
- Step forward into a lunge position.
- Rotate your torso toward the front leg, then return to center.
- Perform 5-6 repetitions on each side to improve rotational mobility.
Threading the Needle
- Use your golf bag or get on all fours on the ground.
- Reach one arm under your body, rotating your upper back.
- Repeat 5 times on each side to release tension in the shoulders and spine area.
These exercises increase blood flow to the shoulder complex while promoting the stability and mobility needed for an efficient golf swing.
Stretching Techniques
Effective golf-specific stretching focuses on dynamic movements, avoiding static stretching, that prepare the body for the rotational demands of the swing.
Dynamic Stretching Sequence
1. Walking Lunges with Rotation: Step forward into a lunge and rotate your torso toward the front leg to stretch hip flexors while activating rotational core muscles.
2. Open Books Stretch: Lie on your side with knees bent and arms extended. Rotate your top arm open like a book to improve lower back mobility.
3. Cat-Camel Stretch: On hands and knees, alternate between arching and rounding your back to mobilize the entire spine.
Lower body release techniques using foam rollers can enhance your warm-up by breaking up muscle tightness before stretching.
Using Equipment in Warm-Ups
Incorporating the golf club into your warm-up routine creates functional preparation while eliminating the need for extra gear.
Club-Based Exercises
1. Club Behind-Back Rotations: Place a club horizontally across your upper back. Rotate your torso slowly from side to side to improve thoracic mobility.
2. Split Stance with Club Rotation: Hold a club at chest height with both hands in a split stance. Rotate from side to side to promote separation between the lower and upper body.
Resistance Band Exercises
1. Band Pull Aparts: Pull a resistance band apart, squeezing your shoulder blades together to activate upper back muscles.
2. Overhead Pull Apart: Hold a resistance band overhead and pull it apart to activate shoulder stabilizers.
Your golf bag can serve as a stability tool for exercises like Thread the Needle or the World’s Greatest Stretch, addressing multiple mobility needs while organizing your gear before the round begins.
Avoiding Overdoing Warm-Ups
The warm-up routine should prepare your body and mind for golf, not exhaust you before your round begins, creating sore muscles.
To prevent injury, pay special attention to proper knee alignment during warm-up stretching exercises.
When performing lunges or body-weight squats with feet shoulder-width apart, ensure your knee is directly over your foot rather than collapsing inward.
Golf Warm Up Routine
Frequently Asked Questions
How should you warm up before golf?
An effective golf warm-up should progress from general to specific movements, focusing on rhythm, and last about 30 minutes in total.
Practice short game pitch shots, then hit progressively longer clubs on the range. Finish by putting to build confidence.
How do PGA players warm up?
PGA Tour players typically follow structured routines lasting 60 to 90 minutes.
They begin with physical preparation before touching a club, then progress through putting, chipping, and range work. They start with wedges and end with the club they’ll use on the first tee.
What are 5 good warm-up exercises?
Five effective golf warm-up exercises include:
1. Walking lunges with rotation
2. Shoulder circles with arms out
3. Standing torso rotations with a club across your shoulders
4. Band pull-aparts
5. The “world’s greatest stretch” combines a lunge with thoracic rotation and hamstring stretch for comprehensive preparation.
What are the best stretches to do before golfing?
The most effective pre-golf stretches are dynamic movements that mimic the golf swing.
Thoracic rotations, hip stretches, standing side reaches, shoulder pass-throughs with a club or band, and gentle neck tilts are the best exercises to get the blood pumping and your body in the right starting position.