Does this sound like you... You drive to the golf course, take your clubs out of your car and pay your greens fees. If your lucky you have a few minutes to hit a few putts and maybe take a practice swing or two. Then, you hear your name over the loud speaker and you are next on the tee. Now you're off to go enjoy a round of golf, or try that is. Other than the first four or so shots it takes you to get your swing down. Or the sore back that always seems to creep up by the 15th hole. I would argue that if you took a different approach and did this simple FREE 7-Minute Golf Warm Up, you would have a much better experience out on the golf course. How can I make such a bold claim? Because the principles in this warm up are based off of a simple model of anatomy, physiology, swing mechanics and many many rounds of self experience. Simply pull up to the golf course like you otherwise would and instead of rushing over to the putting green, follow the simple steps to warm up your muscles, joints and connective tissue as well as prep your neurological system for controlled, consistent motion to help protect your back and improve the consistency of your swing.
Seems simple right? Well, it actually is pretty simple, and if we dive in a little deeper to see the reasons why I have chosen this specific set of movements, exercises and positions, things become even clearer. I believe we can break down the concept of a good warm up for golf into 4 specific categories of goals.
1) Start with increasing systemic blood flow which will help to increase body and tissue temperature.
This increase in body and tissue temperature is important for shifting blood flow away from your organs and into the working muscle tissue. This not only helps prepare for activity but allows improved tissue extensibility as well as improved oxygen supply to the muscles. This can be done with a number of different exercises including but not limited to jogging in place or walking around your car or the practice ares, or doing some dynamic stretches to name a few options.
2) Increase blood flow and neuromuscular awareness to specific muscles that control your major joints including hips, shoulders, and spine.
This is important for getting your body out of the patterns of daily movements and positions that are adapted during work, driving, sitting, and repetitive tasks. You want to break out of these potentially poor patterns before trying to add additional stressors including the rotational movements of your golf swing. This can be done with focused controlled motions like bodyweight squats, lunges, push ups, rows, and side stepping to name a few.
3) Take your joints through their full Range of Motion (ROM). This includes shoulders, elbows, wrists, hips, knees ankles and spine.
This is very important to ensure that you start each round of golf with access to your full ROM at each joint before adding additional stressors or movement patterns like your golf swing. This can be done with movements like, full depth bodyweight squats for hip, knee and ankle ROM as well as shoulder pass throughs and around the worlds with a dowel as well as leg swings to name a few.
4) Prepare movement patterns that are specific to your golf swing.
This is primarily focusing on the neuromuscular connection and awareness. This is how you can continue to refine a skilled movement pattern like your golf swing as well as prepare your body to go through specific motions and movements . This should be done by slowly working into your golf swing and creating slow, controlled, exaggerated movements that allow you to practice using the proper muscle that create your swing.
Make sure that before you go out for your next round of golf you have a warm up that covers the 4 principles above and if you don't, check out my FREE 7-Minute Golf Warm Up where I have created one for you.
Author : Jordan Proudfoot
Here are my thoughts and insights into fitness and wellness to be the best you possible.