Golf Warm-up Exercises

Golf can get overwhelming with all to keep track of from putting, to chipping, to the golf swing. Many golfers forget about the fitness side of golf and making sure your body is primed for the 4 hour round ahead. It can be strenuous on your body and it’s important to properly warm up prior to playing your golf round. Even on practice days you should go through the following golf warm up exercises to get your body loose and ready to hit balls, chip, and putt excellence.

Given the current Covid-19 situation, fitness has become a concern for golfers because of limited or no access to gyms. This is where golf warm-up exercises come into play even more. These exercises can be easily done at home without much hassle.

Top 10 Golf Warm-up Exercises:

Listed below are the top 10 pre-golf warm-up exercises, and ensure the best warm-up routine for golf players.

1. PLANK:

All of us know what a pushup is. Even if you don’t exercise much, you might still be familiar with the term. Just as a solid brick is important in the foundation of the building, the plank is the foundation of a good golf exercise routine as it works on the skeletal system. Almost all the exercise planners and golfers do this exercise in their daily routine.

Steps:

  • Facing the ground, bend your arms and make sure your elbows are touching the floor.
  • Put your legs out straight.
  • Flex your core such that your body becomes as straight as a plank.
  • Keep your stance as stiff as possible by tucking the belly in and squeezing the hips
  • The goal is to hold this position for as long as you can
  • The longer you hold, the more muscle tension there will be, and hence, more strength.

Benefits:

  • Reduces back pain
  • Improves the core, back, and anterior muscles
  • Improves posture
  • Strengthens shoulder, legs, and glute muscles

Simply put, if exercise is a battlefield, the plank is a fully loaded tank.

For a hands-on experience of doing this exercise properly, you should watch the following video:

2. MINI-BANK WALK (forward):

The forward mini bank walk is yet another pre-golf warmup exercise. A skilled golfer must have powerful glutes. The forward mini bank walk moves your legs, and thus, strengthens glute muscles. Glutes play a vital role in maintaining a stable base, which is important while swinging at higher speeds.

Steps:

  • To do the mini bank walk, you need two small bands.
  • Place one band around your knees and the other one around your ankles.
  • Bend your knees
  • Move forward in smaller steps. The alternate elbows should move back as you take each step forward.
  • You must keep your back straight throughout this exercise.
  • Keep your knees over your toes as you move forward.

Benefits:

  • Pumps the glutes
  • Improves body balance
  • Improves posture and speed.

For a hands-on experience of doing this exercise properly, you should watch the following video:

3. SQUATS:

A squat is a three-stage exercise. You stand still, move downwards as if sitting on an invisible chair and stop midway and then stand up again. The steps involved are fairly easier, as compared to the other pre-golf warmup exercises mentioned in the article.

Steps:

  • Stand straight
  • Next, widen your legs apart such that the gap between the legs equals the hip width.
  • Move slowly downwards and stop halfway (pretend as if you are sitting on a chair).
  • Move back to the standing position and repeat the process.
  • You may lean against a wall if you’re facing difficulty doing this exercise

Benefits:

  • Makes the upper mode more flexible.
  • Strengthens the back and core muscles
  • Helps control unnecessary fat

For a hands-on experience of doing this exercise properly, you should watch the following video:

4. PUSHUPS:

Now, this folks is an all-in-one package for any golfer. To do pushups, you have to move certain parts of your body altogether.

Steps:

  • Put your hands down on the floor and raise your body from the ground through the full extension of your arms.
  • Stretch your body such that your back and hip are straight and in line with each other.
  • Repeatedly move up and down in this position.

Benefits:

  • Increases stamina
  • Strengthens the core muscles.

For a hands-on experience of doing this exercise properly, you should watch the following video:

5. HIP CROSSOVERS:

This exercise stretches back muscles and thus, helps in strengthening the lower back and core muscles.

Steps:

  • Lay back on the ground with bent knees
  • Put your arms straight out, with your hands on the floor
  • Move your feet together, and gently let your knees fall to one side
  • Do the same step, but this time, move your knees on the other side
  • Exhale every time you change the direction

Benefits:

  • Restores the lower back’s mobility
  • Strengthens the outer hips

For a hands-on experience of doing this exercise properly, you should watch the following video:

6. DEAD BUG

The dead bug is another great warmup exercise for seniors. It not only strengthens the core muscles but also alleviates lower back pain. It is recommended to go slow and steady throughout this exercise.

Steps:

  • Lay back on the floor with your knees bent
  • Align your lower back in such a way that a small gap remains between your spine and the floor. Make sure that you hold this position throughout the exercise
  • Lift your left leg such that it is at 90 degrees with the left hip and the left knee.
  • Do the same step for the right leg, such that both your legs are lifted at the same time.
  • Now slowly extend your left leg and come back. Do the same step for the right leg.

Benefits:

  • Strengthens and stabilizes the core
  • Strengthens the spine
  • Improves posture
  • Relieves lower back pain.

For a hands-on experience of doing this exercise properly, you should watch the following video:

7. KNEE HUGS:

This exercise is a good one for improving the body’s posture. Knee hugs put pressure on the hip, thereby, help strengthen the glutes and hip muscles.

Steps:

  • Stand up straight
  • Grab one of your knees with both hands, and pull it up towards your chest
  • Move a step forward
  • Repeat the same procedure for the other knee

Benefits:

  • Increases body’s stability
  • Improves body’s flexibility

For a hands-on experience of doing this exercise properly, you should watch the following video:

8. GLUTE BRIDGES:

This exercise not only works on the lower core muscles but also on the glutes around the hips.

Steps:

  • Lay back on the ground with bent knees
  • Cross your arms and place them on your chest
  • Tilt your pelvis towards yourself, flattening the lower back
  • Lift your hips from the floor before your back, and squeeze your hip muscles
  • Slowly place your hip back on the floor in such a way that your back comes down before the hip.

Benefits:

  • Strengthens the hamstrings
  • Strengthens the lower back
  • Relieves back and knee pain

For a hands-on experience of doing this exercise properly, you should watch the following video:

9. PULL-UPS:

If you are looking for a golf exercise that not only improves your grip but also the overall body strength, then pull-ups are a perfect option for you.

Steps:

  • Find a place with a strong bar
  • Extend your arms and grab the bar tightly such that the distance between your arms should remain within the width of your shoulders
  • Straighten your chest and slowly lift yourselves towards the bar through your shoulder, back, and arm muscles
  • Make sure your legs remain straight throughout this exercise
  • Now slowly drop yourself back down and repeat the entire process

Benefits:

  • Strengthens hand grip.
  • Strengthens shoulder muscles
  • Strengthens arm muscles

For a hands-on experience of doing this exercise properly, you should watch the following video:

10. WORLD’S GREATEST STRETCH:

There is a reason this exercise is left for last. It’s the only exercise on the list that involves maximum muscle movement. However, this exercise may also be the hardest one to do.

Steps:

  • Stand with a straight back and lunge forward with your right foot.
  • Now place your left hand on the floor and move your right leg forward, parallel to the left arm.
  • Stay in this position for few seconds.
  • Next, rotate your right arm upwards in the opposite direction. Hold this position for a few seconds
  • Now, shift the direction by moving your right leg backward and left leg parallel to the right arm.
  • Hold this position for a few seconds.
  • Next, rotate the left arm upwards just like you did earlier. Hold this position for some time
  • Repeat this process.
  • Make sure you don’t overdo this exercise because as it can lead to cramps and body ache.

Benefits:

  • Increases spinal flexibility
  • Strengthens the hamstring
  • Strengthens the calf muscles

For a hands-on experience of doing this exercise properly, you should watch the following video:

The benefits and steps for the top ten golf exercises have been explained in this article. All of these exercises can easily be done at your home or the golf course.

It is recommended to consult a physician before trying any of these exercises if you are facing any injuries. If you found this post helpful in any way, please share it with other golfers as well!

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