Fitness & Warm-Up · Drill
A Four-Part Warm-Up With Just a Club
Part of our fitness & warm-up programs for warming up, tight or stiff. Build a program with it
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 two or three seconds. First, bend into golf posture holding the club level. Then reach it overhead. Second, hold it overhead and bend side to side. Third, hold it at your chest and turn each way, eyes forward. Fourth, lift it on a diagonal from one hip to the opposite shoulder.
The drill
- Golf posture, club level, then reach overhead.
- Overhead side bends.
- Chest-height turns.
- Hip-to-shoulder diagonals.
- Squeeze and pull apart in each.
Why it works
Squeezing the grip and pulling the club ends apart makes your arms, shoulders and trunk work against resistance, so your muscles switch on before you swing. Moving through posture, overhead reach, side bend, turn and diagonal lift takes your joints through the same ranges a golf swing uses. Holding each position for two or three seconds lets you feel the position instead of rushing through it.
Common mistakes
- Rushing through the positions without holding them.Hold each position for a full two or three seconds and finish the three squeezes and three pulls before you move on.
- Turning your head with your chest during the chest-height turns.Keep your eyes forward and let only your chest and hips rotate.
- Letting your knees lock or your back round in golf posture.Bend from the hips, keep a soft flex in your knees and keep your spine long.
How you'll know it's working
- You feel your forearms, shoulders and trunk working in every position, not just your hands.
- Your side bends and turns go a little further by the end of the five minutes.
- Your first full swings feel smoother and less stiff than they do when you skip the warm-up.
Make it easier or harder
Easier: Use a shorter club, reduce how hard you squeeze and pull, and keep each range of motion small.
Harder: Hold each position for the full three seconds, squeeze and pull harder, and go further into each side bend and turn without losing your balance.
Common questions
How long should a golf warm-up take before a round?
This routine takes about five minutes with just a club. It is enough to get your body moving before you hit balls or head to the first tee.
Why squeeze the club and pull the ends apart during a warm-up?
It makes your muscles work against resistance, which wakes up your arms, shoulders and trunk. It also gives you something to focus on in each position.
