Fitness & Warm-Up · Drill
A Quick Warm-Up for Hot Days
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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 club or the cart for balance. Sit back like you're lowering into a chair, 8 to 10 times. Then hold a club low with both hands. Raise it overhead, lower it behind your head to your shoulders, and bring it back. Do that 8 to 10 times. Add some lunges with a side bend. Drink water.
The drill
- Squats, 8 to 10.
- Sit back toward your heels.
- Club overhead and behind the shoulders, 8 to 10.
- Lunges with a side bend.
- Keep it short and drink water.
Why it works
Squats, overhead reaches and lunges move your hips, legs, shoulders and trunk through the ranges a golf swing uses. Light, repeated movement raises blood flow and makes joints and muscles feel looser before you swing at full speed. On a hot day the body warms quickly, so a short routine is enough and saves energy for the round.
Common mistakes
- You rush the squats and only bend your knees.Push your hips back as if lowering into a chair and keep your chest up.
- You arch your lower back when the club goes overhead.Keep your ribs down and raise the club only as far as you can without leaning back.
- You turn the warm-up into a long workout and tire yourself in the heat.Stick to 8 to 10 reps of each move, finish in about 5 minutes, and drink water.
How you'll know it's working
- Your hips and shoulders feel looser and move more freely on your first practice swings.
- Your first few shots are solid, with no stiff or rushed feeling at the top of the backswing.
- You start the round feeling warm but not tired or out of breath.
Make it easier or harder
Easier: Hold the cart or a club for balance, make the squats shallow, and skip the side bend on the lunges.
Harder: Go deeper on the squats and lunges, move slowly with a steady pace, and add a slow practice swing after each set.
Common questions
How long should a golf warm-up take in hot weather?
About 5 minutes is enough for a simple routine like this one. Your body warms up fast in the heat, so a long routine is not needed.
Should I drink water before I start golfing on a hot day?
Yes. Drink some water during your warm-up and keep sipping through the round, rather than waiting until you feel thirsty.
