Stop being a loser.
Be a winner.
Skipping a dynamic warmup before your round is a big mistake and will lead you down the path to the poor house. Your buddies will love seeing you arrive at the course for their ‘free lunch’. I should know, I’ve been the benefactor of many a free lunch at the clubhouse.
But there’s something you can do to win all that money back:
Dynamic exercises that warm your muscles and create the perfect amount of athletic tension.
“Dynamic” means movement, as opposed to old school “static” stretching where you hold stretches. They might feel like exercises (and they are), but they are also priming your body for the golf swing. So throw out that old stretching routine and try the 6 best golf dynamic exercises.
Our targets for the golf swing are your lower back, hamstrings, shoulders and hips. These power and stability sources are what enable you to make a fluid swing with minimal effort, improving consistency and accuracy.
Start making $$$ on the course by implementing a proper dynamic warmup featuring these 6 best exercises for golf.
1. Trunk Rotations with Putter – 30 seconds. The Golf swing is a rotational athletic movement; to protect our hips, knees, ankles and low back a twist is perfect. Try not to over rotate during your twists. Instead of a medicine ball, hold your putter out in front of you at arms length and rotate your torso.
2. Side Bends – 30-seconds . The golf swing has a built in side bend during the back swing and follow through. To ensure we protect our lower back, it is important we perform side bends.
3. Inchworms – 60 seconds. One of my favorite dynamic warm-up movements is the inchworm. The inchworm gets your hamstrings, upper body, arms, and back warmed up and ready for crushing it.
4. Arm Circles – 30 seconds forward, 30 seconds backward (60 seconds total). The shoulders should not be overlooked. Many golfers with dysfunctional golf swings have extremely tight shoulders and upper back. Perform this until you feel a burn.
5. Bodyweight Squat – 60-seconds. The power source of the swing is in the buttocks and legs. For this purpose we need them ready when we need to get a little ‘cheeky’ when we need a bit of extra distance. Grab hold of your club if you want and raise over your head as you descend down to greatness.
6. Speed Trunk Rotation – 10 times in each direction. Same as #1 but without club and working in some power. Address position, bring the palms together. Inhale as you rotate from the core and bring the right arm back. Exhale as you “clap” the hands together. Repeat 10 times in each direction. Continuing in your address position, extend the arms to shoulder height and rotate from the core. Repeat 10 more times.
Click the link for the full pre-round Exercises for Golf warmup routine that covers everything you should do before EVERY round of golf!
Christian Henning, NASM-CPT
AKA Dr. Distance
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Utilizing the most revolutionary Translation Training™ workouts ever created, the 30 Yards or More in 30 Days or Less system contains 4 weeks of brand new, never before seen workouts that have been shown to add distance and consistency to your golf game.
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Utilizing the most revolutionary Translation Training™ workouts ever created, the 30 Yards or More in 30 Days or Less system contains 4 weeks of brand new, never before seen workouts that have been shown to add distance and consistency to your golf game.
Moreover, each workout was strategically designed to work hand in hand with every single aspect of the nutrition program, creating the most synergistic combination of diet and exercise techniques possible for the fastest fat loss. 30 Yards or More in 30 Days or Less has been designed to be easily performed in the comfort of your own home or at a gym.
