A good golf warm up exercise routine will prepare you physically and mentally for a strong performance on the golf course. Players who perform golf warm up exercises before teeing off tend to play better than if they’ve skipped warming up.

The warm-up is one of the most important components of a healthy golf career. It is something many of us acknowledge but few of us do particularly well. By the time tour professionals step to the first tee, they are fully prepared to make their best swings from the opening tee shot.

In general colder weather makes our muscles tighter and less supple resulting in a less efficient, less powerful golf swing and also increased susceptibility to injury.  It’s always important to perform a proper warm up and stretching routine before playing golf (whether you’re planning to play for a quick 30 minutes at the driving range or a full afternoon’s play), however it’s imperative in the winter months to prevent tears/ injuries and enable peak performance. Swinging a golf club requires flexibility and power, and it is important to prepare your body for this impact by completing golf warm up exercises before taking your first swing.

The time-frame required for a proper warm-up will depend on how intense the exercises are performed and to what extent each type of golf shot (putting, chipping, driving) is practiced. A good target is 15 - 30 minutes. The ideal warm-up can be broken down into four sections: general body: a few minutes of light cardiovascular exercise to get your heart rate up and blood flowing  (i.e gentle jog or brisk walk from car to locker room), static stretching, golf-specific dynamic stretching (both using the GolfBand) and practice.

Not only should you take more time to get warmed up and stretch before practice or a round of golf, ideally you should do more stretching and flexibility work at home!

The Key muscle groups to warm up before playing golf

You should aim to warm up the key muscles involved in golf, which are the shoulders, legs (specifically hamstring), lower back and gluteal muscles.

Shoulder joints and arm muscles

Golf places a large amount of stress on the arm muscles and shoulder joints. Perform GolfBand Rotator Cuff Stretch (see images), GolfBand Chest Stretch , gentle arm circles and GolfBand Wrist curl to loosen muscles and generate increased blood flow around your upper-body.

Hamstrings and lower-back muscles  

Perform the GolfBand Hamstring & Calf stretch (see images) and Star stretch to warm up and stretch these key muscles which are so vital in setting up your golf posture and swing.

Core muscles

Core strength and stability will enable you to hit the ball harder, and prevent excessive force being used when it’s not required. Warm up the core (abdominal area, glutes and hip flexors) by doing some GolfBand Hip Mobilisation exercises, Glute stretches, Star Golf Swing and Side Step Cross over. (see images).

Groin muscles

Groin muscles are required to be flexible to enable you to bend into your swing. The GolfBand Hip Mobilisation exercise & Inner thigh stretch  will warm up the groin muscles helping to prevent painful straining of the groin.

The Quads (upper front  thighs)

The Quads work with your knees to generate momentum in your golf swing. Perform Quad stretches and a few squats to warm up those quads to maximise your swing  momentum.

Example GolfBand Warm Up Stretches

Locker Room Warm Up

Perform pre and post game to improve your swing with optimum range and flexibility. Will also help to prevent injury.

Rotator cuff stretch

  • Stand feet shoulder width apart, knees soft & abdominals held in
  • Hold GolfBand in left hand behind back with elbow lifted above head
  • Reach up behind back to hold band with right hand
  • Exhaling trace the spine & walk top hand down the band
  • Inhaling walk the bottom hand up the band to meet the other hand
  • Keep an neutral spine- DO NOT ARCH BACK
  • Repeat on other side

    Hamstring & Calf stretch 

  • Stagger your stance, keeping one foot in front
  • Bend the back leg, making sure all weight is placed on this leg
  • Straighten the front leg, tilt the hips up
  • Keep abdominals tight
  • Back in neutral & head looking slightly to the floor
  • Place the GolfBand underneath the front foot
  • To add the calf stretch, use the band to pull the toes towards the shin
  • Repeat with opposite leg

    First Tee Star Golf Swing

    This easy dynamic stretch using the GolfBand will help to loosen up your shoulders, core and pelvis in the golf swing plane. It will make the first tee-shot much more comfortable and enable you to perform better from the onset.

  • Stand feet shoulder width apart, knees soft & abdominals held in.
  • Place GolfBand across upper back & shoulders & hold arms straight out to the side, creating tension in the band.
  • Position your body into the golf posture, use a golf ball to focus on..
  • Rotate a full shoulder turn (left then right), replicating movements made in a golf swing.
  • Initiate rotational movement from the core & hips
    • Repeat  motion 8 times

    SIDE STEPS - with cross over band

    Activates & engages the lower body, especially the glutes so that they are fired & ready, adding power to your swing.

  • Stand on the centre of the GolfBand with feet hip width apart
  • Cross over band & hold ends in each hand
  • Stand in address stance, keep hips & toes facing forward
  • Keeping core & upper body still take three small (4-6inch) side steps (shuffles) to the right, then back to the left.
  • Continue for 30 seconds
  • To increase the intensity create more tension in the band by pulling elbows up.
  • Not only should you take more time to get warmed up and stretch before practice or a round of golf, ideally you should do more stretching and flexibility work at home.

    N.B On days where the winter chill is too much to handle there are also GolfBand practice drills and conditioning exercises you can do indoors to improve your game and strengthen you golf specific muscles.

    Written by GolfBand