Fitness & Warm-Up · Drill
A Five-Part Warm-Up Before You Play
Part of our fitness & warm-up programs for warming up, tight or stiff, back or age. Build a program with it
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 your arms loosely side to side. Second, circle your arms in opposite directions about ten times. Third, put a club across your shoulders and turn your hips while your upper body stays quiet. Fourth, step back into a lunge and turn your chest, four per leg. Fifth, use your cart to stretch, like resting a foot on the seat to stretch your thigh.
The drill
- Loose arm swings at address.
- Arm circles in opposite directions.
- Hip turns with a club on your shoulders.
- Back lunges with a turn.
- Cart stretches for 30 seconds.
Why it works
Cold muscles move through a smaller range and feel stiff, so your first swings tend to be short and rushed. Moving your arms, hips, and trunk through easy swing-like motions raises your body temperature and prepares the joints you use in the swing. Separating hip turn from upper body turn also rehearses the coil you need to turn well on the first tee.
Common mistakes
- Rushing each move to get to the range or the tee.Keep every move slow and smooth, and take the full time listed for the cart stretch.
- Letting your upper body turn with your hips in the club-on-shoulders drill.Keep your chest facing forward as your hips turn, and make the turn smaller if you cannot keep it quiet.
- Doing the moves on one side only.Repeat every move on both sides, including four lunges per leg.
How you'll know it's working
- Your first full swings feel loose and your backswing reaches its normal length.
- Your first few shots make solid contact instead of thin or heavy strikes.
- You feel warm and mobile in your shoulders, hips, and thighs, with no pinching or strain.
Make it easier or harder
Easier: Shorten each move to a smaller range and do fewer repetitions until the motions feel comfortable.
Harder: Add a slow, controlled swing with a club at the end of each move, or make the hip turns and lunge turns larger while keeping your balance.
Common questions
How long should I warm up before playing golf?
About ten minutes is enough for most golfers, and this routine fits within that. After it, hit a few easy shots or putts to get a feel for the ball.
Should I stretch before or after a round of golf?
Do moving, swing-like warm-up motions before you play and save longer holds for after. The 30-second cart stretch here is a light hold, so keep it gentle and stop if it hurts.
