Warm ups

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Scott Rushing
Scott Rushing's picture
Warm ups

Do you warm up BEFORE you play golf? What about BEFORE you hit balls at the range? Usually we think about getting to the course and warming up as meaning getting to the range and rapidly hitting a bucket of balls. Here's what a pro golfer does before he hits the course: Stretch, practice putting for 30 minutes, warm up hitting for 35 minutes, then pitch, chip, and hit sand shots for 10 minutes, then putt again for 10 minutes, and then finally, go to the tee.

Granted, you don't need to prepare on the links like the pros. But if you only get out on the course a few times a month, you want to make the most of your playing time. The best way to prepare the body for golf is with continuous dynamic stretches. "Dynamic stretches alert the neuromuscular skeletal system for the golf swing more effectively than static stretching," says Katherine Roberts, certified golf performance coach and author of Swing Flaws and Fitness Fixes.

Standing Pelvic Tilts
Begin in your address position, arms crossed over the chest. Tuck the pelvis under, creating a posterior tilt of the pelvis; arch the back, creating an anterior tilt of the pelvis and return to a neutral spine. Repeat five times in each direction.

Speed Trunk Rotation
Standing in your address position, bring the palms together. Inhale as you rotate from the core and bring the right arm back. Exhale as you "clap" the hands together. Repeat 10 times in each direction. Continuing in your address position, extend the arms to shoulder height and rotate from the core. Repeat 10 more times.

Standing Hip Stretch
Begin by placing your hands a chair or a golf club for assistance with balance. Place the right ankle on the outside of the left knee. Inhale as you bend your left knee, sitting back as if you are sitting on a chair. Bring the chest toward the shin, rolling the shoulder blades together. Hold for three breaths and repeat five times. Switch sides.

Golf Digest fitness expert Randy Myers works with some of the top golfers in the world, including uber-athlete Dustin Johnson. How athletic is Dustin? He can do a single-leg squat all the way to the ground (so his butt is nearly touching) and then stand up again. He can also stand on a physio ball and swing a golf club. Stand, I said. No joke. You might not be in the same class of athlete as Dustin, but one
thing you have in common with him is how you should prepare for a round.

To see Dustin's pre-round stretch exercises, watch this video http://www.golfdigest.com/golf-instruction/blogs/theinstructionblog/2011...

Professional Golf Fitness Exercise Trainer Mike Pedersen shows simple and affective pre-golf warm up stretches and exercises that will improve your golf game and score. Warming up your golf muscles before your round is critical to avoid early round blow-up holes. Your golf body needs to warm up specific to the motion of your golf swing. These effective golf training workout exercises and stretching movements will do the trick. See his video at Youtube at http://www.youtube.com/watch?v=_-4FwWhbTuo

Aimee
Aimee's picture
warm ups

My husband and I almost always go to the range after working out at the gym. If I know I'm going to hit balls, I'll just take it easier on the arm weights so as to not over-fatigue. Also focus on loosening back/hips (twists) and hamstrings. Obviously you lose some of the stretch on the drive to the range, but if you were loose 20 minutes prior, it's pretty easy to get it back.

It's not how...it's how many

Scott Rushing
Scott Rushing's picture
Interesting. If I were doing

Interesting. If I were doing that, I'd probably only work on stretching and walking and maybe some real lite weight work. When I've tried to bowl after hitting the gym, it's turned out bad. Either my tempo is off or my arms have stiffened up, but something that I've done when I've done a full workout a hour or two before I bowl hurts my results.

Golf is a game that can only be played...

GolfGearReview.com Administrator

Aimee
Aimee's picture
Won't lift heavy weight if I

Won't lift heavy weight if I know I'm going to hit golf balls. Will generally do treadmill for 30 min to get warmed up, then stretch for a while (head to toe), abs, triceps press (machine), biceps work with dumbbell, wrist/forearm exercise with lighter dumbbell. Don't do anything to the point that the muscles feel fatigued. Done in under 60 minutes.

It's not how...it's how many

scomac
scomac's picture
Stretching is critical when

Stretching is critical when you've reached my age. I will spend a good 5 to 10 minutes working at loosening up my low back, shoulders and hips/hamstrings. Miguel Angel Jiminez' routine is actually very effective if you can get around being a bit of a spectical on the range or first tee.

I'm the only person in my regular playing groups that makes any effort what so ever to warm up prior to playing. In fact, I've had to endure my share of razzing over the years because of it. It's pretty comical when you think about it; amateurs walking up to the first tee and swinging away while professionals spend an hour or more preparing to play.

Scott Rushing
Scott Rushing's picture
Yeah, don't want to get fatigued

I've made that mistake before, worked out too hard too near to the tee time - and also for bowling - and found I was either too tense and inflexible or my tempo was off. So now I make sure to leave recovery time in there.

Golf is a game that can only be played...

GolfGearReview.com Administrator