On the course there are a lot of variables that can negatively impact your golf game. A consistent and easy golf warm up before you hit the green, is one thing you can do to minimize some variables and ensure you play your best.

Better performance on the course starts with better preparation off the course. Warm ups are important for reducing the risk of injury and also for muscle memory. By waking up the nervous system, elevating your heart rate, and getting your blood flowing, you are better able to more quickly play your best once you’re out on the course. The best warm up for golf is one that is consistent, dynamic, easy, and involves minimal equipment.

You should be able to do any of those dynamic stretches whether you’re at home or about to tee off.

  1. Arm circles and helicopters: Start with small arm circles forward and backwards. Do the same with large arm circles. Next, progress into helicopters. Go back and forth a few times and then get your hips involved. After a few rotations involve your knees and feet as well.
  2. Squats with arms overhead: Lift a club above your head and stand tall with your feet shoulder-width apart. Lower your hips like you are going to sit in a chair and keep your knees in line with your shoelaces. Finish by pushing off the ground and returning to standing position. Repeat 5-10 times.
  3. Speed shadow swings: Without a ball, get into your golf posture and rapidly make 10 swings. Switch your grip and repeat on the other side of your body. Slow-motion practice swings will also help you prepare.
  4. Toe touches: Standing straight and holding your club overhead, gently reach back, focusing on having your shoulder blades go past your heels. Exhale as you hinge from your hips and try to bring your club to your toes. Use your breath to get a deeper stretch.

You can also incorporate hip swings on each leg, lunges on each side, and other dynamic stretches for your lower and upper body.

By incorporating these movements into your pre-golf ritual, you will keep your body safe and be more mentally and physically prepared for your round.

Photo by Courtney Cook on Unsplash