Before You Tee Off: 5 Effective Golf Warm-Up Exercises To Incorporate Into Your Routine

Before You Tee Off: 5 Effective Golf Warm-Up Exercises To Incorporate Into Your Routine

Posted by ZOZOFIT TEAM on

To the uninformed observer, golf may seem like a calm, relaxing game, but anyone who plays regularly can attest to the strain it puts on joints and muscles. But ZOZOFIT knows that jumping right into a strenuous activity without the proper preparations can cause cramps or even injuries. In addition to the cardio and strength training you do to keep yourself in shape, you need to make time for a series of golf warm-up exercises before each game. It only takes five or 10 minutes, and you may be amazed at how much it enhances your overall performance.

Whether you are an avid weekend golfer or a pro getting ready for the next tournament, solid preparation is the key to avoiding injury and maintaining the stamina you need to finish strong. Setting aside a few minutes before you tee off can be a game-changer.

Easy and Effective Golf Warm-Up Exercises

The best warm-ups you can do before your next round are those that improve your mobility, flexibility, and strength. The following exercises can be done right there on the course, and the only pieces of equipment you need are the clubs you already have with you.

1. Squats

One of the most common golf warm-up exercises is the squat. When executed correctly, this movement uses your own body weight to build both strength and mobility in your lower body.

To do a basic squat, stand with your feet shoulder-width apart and bend your knees, lowering yourself down as if you were going to sit on a bench behind you. Make sure you keep your knees pointed in the same direction as your toes, and don't allow them to extend so far that you can no longer see the tips of your shoes. Once you have gone as far as you can go while still maintaining good form, slowly stand back up. Repeat 10-15 times.

Another reason trainers recommend the squat as one of the most effective golf warm-up exercises is that there are so many variations. You can mix it up or focus on the ones that help you move closer to your own personal fitness goals. Try out several options to see which one you like best:

  • Deep squats help you improve flexibility by challenging you to sink lower than a regular sitting motion so that your hips end up at the same height as your shins.
  • One-legged squats allow you to focus on strengthening one leg at a time. Place one ankle across the other thigh before lowering down, or simply raise the resting leg off the ground. 
  • Jump squats add a small cardio element to the squat, raising your heart rate and getting your blood pumping. Complete a basic squat with a hop as you rise back up.

2. Lunges

Lunges are great golf warm-up exercises for stretching out the lower body. From a standing position, take a step forward with one foot and land with your knee bent, leaving the back leg straight. Alternatively, you can do a reverse lunge by stepping back with one leg in a straight line. Regardless of how you get into the position, you should feel a nice stretch in the quads of your back leg.

Before you return to standing, bend your back knee and lean back, straightening out the front leg and pulling the toes of your front foot toward you. This movement stretches the back of your leg, especially the hamstrings. Repeat the whole sequence 10 times on each side.

3. Windmills

Golf requires your body to twist a lot throughout the game. A proper warm-up should also include this motion to get the muscles in your torso ready. Windmills improve your range of movement and possibly even your swing!

Stand with your feet shoulder-width apart. Bending at the waist, touch the fingers of one hand to the toes of the opposite foot. Stand back up and repeat the motion to the other side. Repeat 10-15 times.

As your flexibility improves, you can modify these golf warm-up exercises by shortening the distance between your feet. Try the motion with your feet only hip-width apart, and you should notice a difference in the challenge level.

4. Targeted Stretches

There are certain muscle groups you don't want to forget when you're warming up before a round of golf. Ensure that they are ready to move by performing targeted stretches in each area:

  • Shoulders - While standing, place a golf club behind your head and across your shoulders. Place your hands on each end of the club to put a little pressure on those muscles as you bend forward at the waist.
  • Wrists and forearms - Extend your arms in front of you, palms facing outward. Use one hand to pull back on the fingers of the other, and then switch sides.
  • Calves - Stand a golf club upright on the ground in front of you. Place the heel of one foot in front of it and brace your toes against the shaft. Repeat with the other leg.

Repeat each of these golf warm-up exercises 10 times. This portion of the series should make the muscles you use the most during the game more limber.

5. Practice Swings

What better way to warm up than with a movement you'll be using throughout the whole round of golf? Practice swings not only help you work on your form and follow through but also provide a way to identify any areas of your body that need to warm up more before you begin.

Ten practice swings are enough to assess whether you need to stretch a little more. This is also an opportunity to work on your dexterity. Most people have a dominant side, but that doesn't mean you can't switch it up to work out those supporting muscles, too. Try 10 practice swings on your dominant side and then switch to your other side to see if you can execute the move while maintaining good form.

Track the Progress You Make With Golf Warm-Up Exercises

It's great to feel stronger and more flexible over time, but it's even better to be able to document and track your progress. The ZOZOFIT app with the ZOZOSUIT both help you meet your goals with 3D body scans for accurate measurements. Contact us to learn more about taking your fitness to the next level.

We are proud to be a title sponsor of the ZOZO Championship in Japan.

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