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Why You Should Be Warming Up Before Golf!

Ever find yourself hitting below-average shots the first few holes and generally getting a slow start?

 

It may be because you’re not warmed up! Golf is a sport and while it may not seem as ‘strenuous’ as running around a soccer pitch for 90 minutes, it still requires a specific set of muscles to work well together to be your best!

 

Watch this week’s 2 minute tip where Dr. Rob shows you a hip warm-up that can kick-start your game!

 

 

In almost every other sport you see athletes from the beginner level to the elite level warming up before their sport without questioning why they’re doing it. Warming up is a way to get the blood flowing and prepare your body for your sport.

Oddly, it’s not as common to see this in golfers. What golf enthusiasts aren’t thinking about is; golf is an explosive sport. Just like sprinting, swinging a golf club is an explosive movement that transfers a ton of force through the body in a very short period of time.

 

You’d never catch a sprinter going into a race cold because they could risk a poor performance and potential injuries, so the next time you step up to the tee-box you should be warming up too!

 

There’s even science to say that properly warming up in golf could increase your driving distance!

 

A Study by Dr. Bridge and Sean Graham from the University of Birmingham showed that golfers who did dynamic stretches or used resistance bands to warm up had farther drives, faster swings, and faster ball speeds than those who just showed up and swung.

 

The average increase in driving distance was 37.5-44.5 yards! That could seriously improve your game!

 

So what should you be doing for your warm-up?

 

A good warm-up lasts around 15-20 minutes to ease your body into your activity.

 

 

Here are 5 great stretches to add to your golf warm-up!
1. TOE TOUCHES
Extend your arms out to your sides and bend at the waist. Turn your upper body so that your right hadn touches your left foot. Then turn and touch your left hand to your right foot. Repeat about 10 times on each side. This helps warm up your back, core, and legs!
If you usually get off to a slow start, hitting shots that aren't even close to your best, it might be because your body isn't properly warmed up. I see amateurs go to the range ahead of their tee times to hit a few shots, but that's all they do. Before I make one swing at an LPGA tournament, I have a routine of stretches and exercises to get my body ready. You should create one, too. Start with one of my favorite pre-round moves: I extend my arms to my sides, bend at the waist, and turn my upper body so my right hand nearly touches my left foot. Then I turn so my left hand nearly touches my right. I turn 10 times in each direction. This warms up several muscles in the back, core and legs. Give it a try, as well as the others I'm demonstrating on the following page. — with Keely Levins </p><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />
<p>Mexico native Gaby Lopez, 24, is in her third season on the LPGA Tour.
2. SHOULDER CIRCLES
With your shoulders still out by your sides, swing your arms in vertical circles. Do 10 forward and 10 backward. To really up the warm up hold an iron in your hand while performing the circles one hand at a time.
Your shoulders are what help accelerate and decelerate your club during your swing!
SHOULDER CIRCLESHold a choked-down iron and swing it in vertical circles with one arm fully extended. Do 10 swings with each arm forward and backward. The shoulders and shoulder blades are super important to swing a club correctly and accelerate and decelerate it safely.
3. LEG SWEEPS
Using an iron for balance, stand on one foot and sweep the other side to side in front of your body. Do 10 swings, then switch legs. This is a great warm-up for the muscles of your thighs and hips in addition to the hi stretch Dr. Rob showed!
LEG SWEEPSUsing an iron for balance, stand on one foot and sweep the other side to side in front of your body. Do 10 swings, then switch legs. This is a great warm-up for the muscles of your thighs and hips to improve the role of the pelvis throughout the swing.
4. FIELD-GOAL KICKS
Balancing with an iron at your side, stand on one leg while swinging the other backward and forward as if you were kicking a ball. Keep both as straight as possible and do 10 kicks, each leg. This warms the key muscles in the legs, improving stability and power.
FIELD-GOAL KICKSBalancing with an iron at your side, stand on one leg while swinging the other backward and forward as if you were kicking a ball. Keep both as straight as possible and do 10 kicks, each leg. This warms the key muscles in the legs, improving stability and power.
5. DOUBLE-CLUB SWINGS (Advanced!)
To really challenge the muscles used in your swing, try holding an iron in each hand with the handles about five inches apart. Then make five or six slow golf swings while making sure the clubs stay the same distance apart. This warmup move helps you to activate the muscles used to control your swing!
DOUBLE-CLUB SWINGSHold an iron in each hand with the handles about five inches apart. Make six slow golf swings maintaining that space between the handles. This takes some strength and will activate many of the muscles you use to control the club when you make a real swing.
Remember Good Golf Starts With A Good Warm-up!
Want more golf tips? Come in for a personal consultation with Dr. Rob or Dr. Evan on how to improve your golf mechanics to improve your game!
Both are certified Titleist Performance Institute professionals who have the training to help you with your swing!  They know how common golf injuries develop, how to access and treat injuries and how specific physical limitations can be addressed to improve performance.
Come book your consultation today!
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