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Don’t Stretch! Dynamic Warm Up for Golf
I have written extensively about how stretching before you play golf will increase your risk of injury and cost you power and performance.
Today I wanted to focus on what you should be doing before you play golf. The dynamic golf warmup will improve your on-course golf flexibility, your swing fluidity, and decrease back pain and golf.
A good friend of mine, Dr. Ryan York, says there are a couple of things to keep in mind when warming up.
Take it slow at first and gradually increase the speed of movement
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We don’t want you to hold any position longer than 7 seconds because any longer than that and your muscle-tendon sensors that protect you from injury begin to turn off.
So when you begin a slow warm-up, start by holding positions for 2-3 seconds to feel the muscles stretch. Perform a few repetitions as shown and then begin to speed up.
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Before you move on, you should be moving through the motion pretty quickly and near full speed.
You should perform each warm-up approximately 20 times and the whole warm-up should last about 5 minutes….not too long.
In addition, if you get stiff during your round of golf, you can perform any one of the warmup exercises to loosen up quickly.
After you are done with your round of golf, this is the time to perform static, 30 second hold, stretches.
Here are the specifics of each motion in the Dynamic Warm-Up:
Golf Warm-Up
1. Arms Wide with Rotation
Begin by holding a golf club with one hand on each end. Take a step forwards with one foot. Keeping your head looking forward, rotate your arms around your body as far as you are able.
Hold this position for 2- 3 seconds and then return to the starting position. Perform 20 reps, gradually increasing the speed of the motion with each rep.
2. Arms Closer Together with Rotation
Begin by holding the head of the golf club in your left and the shaft with your right hand as pictured. Perform the same motion as in the warmup exercise before but use your right hand to pull the club back in the backswing in order to feel a good stretch in your left shoulder.
3. One Leg Forward holding 2 Golf Clubs (SKLZ Gold Swing Trainer Recommended)
Begin by setting up with one leg forward. Holding 2 golf clubs or the SKLZ golf aid, take long, slow swings focusing on maximizing your range of motion. Start slow and speed up the motion to normal speed.
4. Golf Swings with SKLZ Gold Swing Trainer or 2 Golf Clubs
This one is pretty self-explanatory. You want to focus on smooth rhythm when swinging the SKLZ Gold Flex. Perform 20 continuous swings and your muscles will be warm, pliable and ready for sport.
Helping you get the golf swing and game you've Always Imagined!
Daniel is the Head of Golf Instruction at IMAGEN Golf and Best Selling Author of "Unleash The Golfer Within".
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