Fitness & Warm-UpFitness & Warm-Up tips & drills
Mobility, activation and warm-up routines for golfers.
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Fitness & Warm-Up
Fitness & Warm-UpA 10-Minute Mobility Routine
You don't need an hour. Ten to fifteen focused minutes can improve the mobility golfers need. Start with a hinge and turn. Push…DrillIntermediate10 min
Fitness & Warm-UpA Daily 90-90 Hip Routine
Tight hips can lead to lower-back pain. This routine helps loosen them. Sit on the floor with both knees bent at right angles.…DrillIntermediate10 min
Fitness & Warm-UpA Five-Part Warm-Up Before You Play
This warm-up takes a few minutes and is easy to remember. Do each move on both sides. First, bend into your address and swing…DrillBeginner10 min
Fitness & Warm-UpA Four-Part Mobility Session
Build each mobility session from four pieces. First, foam roll your upper back. Pause on sore spots. Second, an upper-body move.…DrillIntermediate15 minFitness & Warm-UpA Four-Part Warm-Up With Just a Club
All you need is a club. In each position, squeeze the grip hard three times, then pull the ends apart three times. Hold each for…DrillBeginner5 min
Fitness & Warm-UpA Moving Warm-Up Before You Play
Moving stretches warm your body and get your joints ready to turn. They do that better than holding stretches. Five to ten…DrillAll levels10 minFitness & Warm-UpA Plank Challenge for Core Strength
Your core links your upper and lower body. It helps carry power through the swing. Train it at least three times a week. Good…DrillBeginner10 minFitness & Warm-UpA Quick Warm-Up for Hot Days
Even on a hot day, a short warm-up gets your body ready to swing. Start with squats. Feet about as wide as for a driver. Hold a…DrillBeginner5 min
Fitness & Warm-UpA Simple Exercise for a Better Upper Body Turn
A limited upper body turn often makes golfers sway or stand up in the backswing. Improve it with one simple exercise. No…DrillBeginner5 minFitness & Warm-UpA Simple Starter Fitness Routine for Golf
Mix swing practice with exercise off the course. Think about any injuries first. Start with a moving warm-up. Circle your arms…DrillIntermediate30+ min
Fitness & Warm-UpA Three-Minute Band Warm-Up
A light band fits in your golf bag. That means you can warm up anywhere. These moves wake up the muscles that steady your hips…DrillAll levels5 minFitness & Warm-UpA Turning Jump for Rotational Power
Turning fast means pushing your feet in opposite directions. Lead foot pushes toward the toes, trail foot toward the heel.…DrillAdvanced10 min
Fitness & Warm-UpBreathe Your Way to a Bigger Turn
Sometimes your rib cage and spine limit your turn. Your breath can help. Sit in a chair and turn as far as you can. Note where…DrillAll levels5 minFitness & Warm-UpBuild Speed Without Wrecking Your Swing
Swinging as hard as you can and forgetting technique is the wrong way to add speed. Golf rewards efficient, repeatable swings.…TipIntermediate10 minFitness & Warm-UpCable Exercises for Swing Speed
Cable machines let you train in golf-like motions. Try a chop. Start with the cable high, like the top of your backswing. Pull it…DrillAdvanced15 minFitness & Warm-UpCable Exercises That Match Your Swing
The best strength work for golf looks a bit like a golf swing. Use a cable machine. Pull a rope down from high into a pretend…DrillIntermediate30+ min
Fitness & Warm-UpCore Work That Resists Turning
To swing fast, your body has to be able to stop fast too. That means resisting rotation. Try three exercises. Stand with a band…DrillIntermediate15 minFitness & Warm-UpFive Tips for Playing in the Heat
Hot days take a toll if you aren't ready. Begin hydrating at breakfast. On the course, drink a few gulps every hole or two.…TipAll levels5 min
Fitness & Warm-UpFour Daily Mobility Moves for Golf
Golfers need mobility in three places most. The upper back, the hips and the shoulders. When you can't turn, your swing makes up…DrillAll levels15 minFitness & Warm-UpFour Planks for a Stronger Core
A strong core helps you turn well and play longer. Start with a plank on your forearms for 30 to 60 seconds. Then turn onto your…DrillBeginner15 minFitness & Warm-UpGet Swing Speed Back After 50
After 50, muscle and flexibility drop. That costs you speed. You can get some back. First, find what's holding you back. Stiff…LessonIntermediate15 minFitness & Warm-UpGetting Started With Golf Fitness
Golf asks for endurance, strength, flexibility and focus. If you're starting a fitness plan, check with your doctor first. Then…LessonBeginner15 min
Fitness & Warm-UpKettlebell Drills for Sequence and Weight Shift
A kettlebell can teach your body the right order. Hold it low and make a backswing. Start down with your hips, pushing off your…DrillIntermediate10 minFitness & Warm-UpKettlebell Moves for Swing Power
Kettlebells are cheap and great for power, balance and stability. Start with a light twist and punch. Turn and punch the bell out…DrillIntermediate15 minFitness & Warm-UpLeg Strength for Pushing Off the Ground
Using the ground well means your legs are working hard as you swing. Two exercises help. First, split squats with your back foot…DrillIntermediate15 minFitness & Warm-UpLoosen Up After Sitting All Day
Sitting all day tightens the front of your hips. Then your glutes don't work well in your swing. Start by rolling the front of…DrillBeginner15 min
Fitness & Warm-UpLoosen Your Hips by Making Space in the Joint
Tight hips have two kinds of causes. The joint itself, or the muscles around it. They need different fixes, so find out which you…DrillIntermediate10 minFitness & Warm-UpMedicine Ball Slams for Swing Speed
Quick, explosive exercises teach your muscles to fire fast, like in the downswing. Start with a light medicine ball, four to six…DrillIntermediate15 min
Fitness & Warm-UpMobility and Balance for Golfers Over 60
Older golfers usually need three things. Mobility, stability and balance. For your turn, lie on your side and rotate open, 10 to…DrillBeginner15 minFitness & Warm-UpRecovery Basics for Golfers
Golf and workouts stress your body. Good recovery turns that into progress. Start with the basics. Drink enough water. Eat…TipAll levels5 minFitness & Warm-UpShort, Heavy Lifting to Prime for Speed
Some athletes do a short, heavy session before they compete to wake up the body for speed. It's for golfers who already lift…LessonAdvanced15 minFitness & Warm-UpStay Hydrated and Play Better Late
Even a little dehydration hurts your choices and your shots. Not just how you feel. Start your round already hydrated. Sip water…TipAll levels5 minFitness & Warm-UpStretch Before Your Round With Just a Driver
Your driver can double as a stretching tool. First, reach it behind you so the shaft runs past one shoulder. Pull the shaft…DrillBeginner5 min
Fitness & Warm-UpStretches for a Straighter Lead Arm
Keeping your lead arm straight with a big turn isn't just about your back. The muscles behind your shoulder matter too. Try this.…DrillBeginner5 minFitness & Warm-UpThree Dumbbell Moves for a Stronger Swing
A pair of dumbbells is enough to build swing power. First, jump squats. Hold the weights at your sides, squat down, then jump up…DrillIntermediate15 minFitness & Warm-UpThree Fast Stretches Before You Tee Off
Short on time? Do these three stretches. First, pull one arm across your chest and hold for 30 seconds. Do each shoulder twice.…DrillBeginner5 minFitness & Warm-UpThree Floor Moves for Tight Hips and Back
If you sit a lot, your hips, lower back and shoulders tighten up. Try three moves. Lie on your back with arms out wide. Lift one…DrillAll levels15 min
Fitness & Warm-UpThree Speed Exercises With One Weight
You don't need a gym. A kettlebell, dumbbell or even a bag of rice will do. First, a lunge swing. Let your legs drive the weight…DrillIntermediate15 minFitness & Warm-UpThree Ways to Protect Your Lower Back
The golf swing twists the same way over and over. Add tight or weak spots, and your lower back pays. Start with your upper back…LessonAll levels15 minFitness & Warm-UpTrain at Home With a Slam Ball
A slam ball is a great piece of home equipment for golf. It builds core strength and turning power. Pick a weight you can handle.…DrillIntermediate10 minFitness & Warm-UpTrain to Move Fast, Not Just Get Big
More muscle doesn't always mean more clubhead speed. Training to move fast does. Build your week around that. On lower-body days…LessonIntermediate10 minFitness & Warm-UpUpper-Body Strength for Club Control
Your arms, chest and back help control the club's path and squaring the face. So train pushing, pulling and grip strength in…DrillIntermediate15 minFitness & Warm-UpUse a Box to Feel Pushing Off the Ground
Pushing up from the ground adds power without swaying. A step or box helps you feel it. Put your trail foot on the box. Cross…DrillIntermediate10 minSway
Fitness & Warm-UpWarm Up in the Right Order
Good players warm up in a set order. Body first, then short clubs, then long ones, then the short game. You can copy that even…TipAdvanced30+ minFitness & Warm-UpY, T and W Band Moves for Better Posture
Strong upper back and shoulders help your posture and protect you from injury. Use a band anchored in front of you at chest…DrillBeginner10 minFitness & Warm-UpYoga Moves for Golfers
A few simple yoga moves help flexibility, core strength and balance. On hands and knees, lift your chest and hips as you breathe…DrillBeginner15 minNo tips match. Try a different word or clear the filters.