Arm Circles
Instructions:
- Raise arms out to side
- Start with small circles with your hands and gradually increase
- Hands should feel light
- Keep speed of movement moderate
- After 15 seconds switch directions and repeat
- Complete each direction twice
Benefit to Golf Swing:
- Warm up and increase blood flow to shoulders
- Prepare shoulders for a full range of motion in swing
- Allows golfer to make a fluid, easy swing on first tee
- Promote relaxation and fluidity in shoulder for effortless swing
Overhead Extension
Instructions:
- Grab club just outside shoulder width
- Hold club over head with arms extended
- Feet shoulder width apart
- Bring club down to legs and raise again
- Repeat movement for 15 seconds
Benefit to Golf Swing:
- Prepares shoulders for better top-of-backswing position
- Improves functional range of motion in finish position/or follow through
- Increases leverage on downswing from the top
Overhead Sidebend
Instructions:
- Grab club just outside shoulder width
- Feet shoulder width apart
- Hold club extended overhead
- Lean body to one side feeling stretch on opposite side
- Hold for brief moment and go immediately to other side and repeat
- Repeat each side 3 times each
Benefit to Golf Swing:
- Greatly improve range of motion of trunk on back swing and follow through
- Reduce any limitation in trunk rotation, improving full back swing
- Create more club head speed and power with bigger coil
- Reduce stress on lower back in both extreme take away and finish
Golf Rotations
Instructions:
- Place club over shoulders behind head
- Grab at each end of club
- Assume golf posture and rotate upper body back and through
- Keep lower body quite still and feel the stretch in mid section ("core")
- Repeat each side 10 times
Benefit to Golf Swing:
- Prepare golf specific muscles of the trunk to make an aggressive move from the first tee on
- Also prepares proper sequencing of swing, while warming muscles
- Will improve body movements during swing from the beginning, not sacrificing strokes of the first couple of holes
Modified Good Mornings
Instructions:
- Slightly flexed knees
- Grab club and bend at hips
- Let arms hang relaxed in front of legs
- Stretch hamstrings and lower back by lowering club down legs
- Return to starting position and repeat 15 times
Benefit to Golf Swing:
- Increase circulation in lumbar (lower back) area to withstand the high torque from initial swings
- Allow for a more relaxed posture position through out swing
- Reduce chance of injury to lower back early in the round
Partial Squat
Instructions:
- Feet shoulder width apart
- Place club in front of you and hold with both hands for balance
- Lower body by bending at the knees not hips
- Raise back up and repeat 15 times
- Keep upper body very erect
Benefit to Golf Swing:
- Increase blood flow and circulation through out body
- Great total body warm up to allow body to make a relaxed, comfortable first swing
- Increase range of motion in hips encouraging a more synchronized swing from the ground up
Side Lunge
Instructions:
- Hold club behind neck, looking straight ahead
- Step directly out to one side feeling a little pull up inside of leg
- Go directly the other direction and repeat
- Stay very upright
Benefit to Golf Swing:
- Warm up and improve range of motion in hips and groin area
- Allow a fuller back swing with out tension in hips or inner thigh
- Be able to stay in shot longer on follow through with shifting off the right foot (for a right handed golfer) too early
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Golf Warm Up Exercises