Everyone should warm up before they play any kind of sport because it helps with flexibility and balance. It also relaxes the muscles so that when you start playing there are fewer chances of getting injured or hurting yourself.
It’s a common misconception that warming up before a round can negatively affect your performance. If you warm up the right way, it will actually help improve your game by improving coordination and timing which are both important during any sports match.
In this article, I will talk about your essential Step-By-Step Golf Warm-Up Routine and how it can improve your performance.
In this article, you will learn about the proper warm-up routine for golf and what to do before your game. You’ll also find a step-by-step guide that consists of stretches and light exercises that get the blood flowing through our muscles.
Why Should I Warm Up Before Golf?
I know, it sounds boring and many of us don’t want to do it. However, doing a proper warm-up routine before you play golf is actually one of the best things that you can do for your game and also in terms of safety!
The main benefits of warming up before a workout or a game, in general, are to prevent injuries and improve your performance. A good warm-up routine should consist of stretches and light exercises that get the blood flowing through our muscles.
You can always start slowly and increase the intensity as you go along.
What Exercises Should I Do Before Golf?
There are a few exercises that you could do to prepare your muscles for a round of golf. Below are some of my favorite moves to get you started on your warm-up routine!
These exercises will work the body from head to toe and have been designed to get the heart rate up and the blood flowing.
Hamstring Stretches
Before playing golf, I would recommend a hamstring stretch to improve your flexibility and motion in the hip.
When the hamstrings are too tight, the muscles surrounding the hip tighten as well, which can throw off your swing.
In addition to a hamstring stretch, it is important that you warm up your shoulders and arms for better rotation in the golf swing.
It is very important that the muscles in your upper body are loose and stretched before playing a round of golf.
Toe Touch Stretches
After this, do some toe touches which will help to warm up the lower back and stretch the hamstrings as well.
Stand with your feet hip-width apart then raise one leg out in front of you so that it is parallel with the floor or higher if possible.
Lean forward from your hips until you are able to touch each toe without bending over too much, being sure not to bounce as this can cause a pulled muscle.
Repeat on each side for 30 seconds before switching legs and repeating the process again with the other leg.
Hip Rotations and Arm Circles
Another good way to loosen up your muscles is through arm circles. This can be especially helpful if you have tight shoulders, as discussed above.
Your warm-up should include both hip rotations and arm circles in order for the full body to get loosened up before starting on your swing.
This not only warms up muscles but gets the blood flowing to all of your major muscle groups.
Positive Thinking and Clear Mind
The thrill and excitement of golf is sure to keep you coming back for more. The game can be very challenging, but it’s also downright amazing with all its beauty!
You need to have a sharp brain and focus when playing golf. If you are able to think positively, feel calm, and clear your mind of all the distractions going on around you.
Take each moment as it comes, a few deep breaths are always a good place to start and smile. Smiling releases endorphins which help you feel happier. You can even try smiling when you are supposed to take an important shot!
This will trick your brain into thinking that the situation really isn’t as scary or intimidating as it actually is.
How do I Warm Up My Golf Swing?
A great warm-up for people who have tight shoulders would be to do some speed swings with an iron, focusing on rotating through the hips not just swinging at full strength.
For this exercise, you will want to do some speed swings with a lightweight golf club or even just an empty water bottle so that your muscles are prepared before they have to handle heavy clubs.
Slow Motion Golf Swings
You can also mix up some slow-motion golf swings to stretch out your shoulders and other muscles. I prefer to swing for about 30 seconds on each side alternating back and forth between right and left.
The last thing that you want to do before golf is making yourself tired before you even play.
Swing with Two Clubs
Put one club in one hand and another in the other. Swing them both at once for a double pendulum motion that will help you warm up your shoulders and back muscles.
Start with some easy swings, focusing on swinging through your hips rather than just using short choppy swings to get loose.
Then do some speed drills by making small movements with your arms while keeping the rest of your body still.
This will help prepare for golf swings in which you have to transfer weight quickly from one side to another by rotating through the hips.
Squats or Lunges to Increase your Heart Rate
In order to increase your heart rate I sometimes do some squats to get the blood flowing through my legs.
When I do squats, I try to go as low as possible until my thighs are parallel with the ground and then come back up slowly so that you don’t overstrain your muscles.
A lot of people also like doing lunges because they’re a great way to stretch out and strengthen your legs.
What Club Should You Warm Up With?
Assuming you are not hitting shots and only swinging with a purpose, it is recommended that you use your wedge. A lot of golfers make the mistake of warming up with their driver and I did too but when I can, I warm up with my shorter wedges.
Pre-warmup should only take 10 minutes and if there is some extra time I try to hit a couple of practice shots with my wedges – 9 iron, pitching wedge, or sand wedge is good.
The goal of the warm-up routine is to get ready for your game. It should not be an exhausting workout or anything like that, it’s just light swings and you want to make sure that everything works properly – no injuries.
Don’t push yourself too hard and don’t try to swing 100% because that is not what the purpose of this process is.
Final Thoughts
It may seem strange to think about warming up for a game of golf, but in fact, this is one of the most important things you can do before starting your round. Your muscles need to be properly loosened and stretched out so that they are ready for both physical activity and mental focus.
The article mentions several different methods which you could use as part of your warm-up routine, like hip rotations or arm circles. You should also consider doing some squats to get your heart rate going before taking on the course.
It doesn’t take long (only 10 minutes!) to complete an effective pre-round warm-up session by using these techniques – don’t let yourself start playing without them because you will regret it!
