The Importance of a Pre-Round Warm-Up for Golfers
The Importance of a Pre-Round Warm-Up for Golfers
As someone who is passionate about golf, I’ve noticed that many golfers arrive at the course, spend a few minutes putting on the green, and maybe take a couple of practice swings before heading to the first tee. While this routine might seem sufficient, it’s important to recognise that golf is an explosive sport. Studies have shown that the golf swing can place loads of up to eight times your body weight on your spine. Yet, many amateur golfers skip a proper warm-up, which can lead to decreased performance or even injury. One in 4 golfers will report back pain during a round of golf.
Research indicates that completing a simple 5-minute warm-up routine before your round can significantly enhance both clubhead speed and carry distance with the driver.
But what type of warm-up is most effective? Should you focus on static or dynamic stretching?
Static vs. Dynamic Stretching
Static stretching involves holding a stretch in one position for a period of time, while dynamic stretching is more active, involving movement to mobilise and activate muscles. Research suggests that static stretching can actually be detrimental to performance, as it may reduce power output and strength. In contrast, a dynamic warm-up has more favorable outcomes, potentially increasing power output by up to 14%. Studies also show that a dynamic warm-up can improve performance more effectively than simply hitting golf balls at the driving range before your round.
Getting Started with a Dynamic Warm-Up
For golfers who haven’t incorporated a dynamic warm-up into their routine, focusing on the primary muscle groups involved in the golf swing—hips, spine, and shoulders—is a great starting point. The best part is that you can perform these exercises without any equipment. Here are some exercises I recommend:
- 1. Club Overhead Squat : Hold your club at shoulder width and perform 10 squats.
- 2. Kneeling Thoracic Rotations: Place your club behind your shoulders and rotate your torso, performing 10 reps on each
- 3. Lateral Lunge: Hold club out in front and perform 10 lunges on each side.
- 4. Toe Touch into Back Bend: Alternate between touching your toes and performing a back bend for 10 reps each way.
- 5. Bent Over Y Raise: Hold club shoulder width apart, hinge at hips and raise club back overhead into the Y position. Perform 15 reps to engage your shoulder muscles.
This routine will warm up the muscles in your hips, spine, and shoulders, preparing you for your next round of golf.
If you’re experiencing any aches or pains related to your golf swing or want to improve your game, feel free to reach out and book a TPI (Titleist Performance Institute) screening with me TPI Golf Screen. A tailored assessment can help optimise your performance and address any specific concerns you may have.