7 Exercise Golf Warmup
A comprehensive, full body golf warmup to improve your golf game
Use this 7 exercise warmup for golf to mobilize the joints that will give you a full, smooth swing and activate the muscles that will make the ball explode off your club.
You might notice that these movements are slower and more meticulous than other dynamic warm-ups you can find online. There’s an important reason for that.
If you use these 7 exercises correctly, you’ll activate your muscles throughout their full range, building CONTROL over every joint’s full range of movement.
This should translate into not only a better performance at the tee, but a reduced likelihood of injury, too.
Because I know you’d rather be golfing than reading, let’s dive right in to the techniques and why they’ve been chosen for this warmup.
Golf Warmup Exercise #1:
6-Way Neck Movement
This first exercise will help mobilize your cervical spine – making it easier to keep your head on the ball as you rotate your torso back to swing.
Throughout this movement, you’ll want to slightly tuck your chin – like you’re making a double chin. This will help lengthen your cervical spine. Move slowly, and move with your breath.
Make sure the movement is coming from your neck – your shoulders should remain pointed forward.
Golf Warmup Exercise #2:
DISSOCIATION: Neck/Torso Rotation
Dissociation techniques help break down commonly associated movements that can lead to faulty patterns. With this exercise, we’ll focus on dissociating rotation of your head and rotation of your torso.
Your body will automatically pair these movements, but this exercise will help break them down to further aid in keeping your eye on the ball during your backswing and your follow through.
Plus, there’s evidence that improving trunk flexibility can help reduce low back pain in golfers .
Golf Warmup Exercise #3:
Extended Shoulder Circle to Crossover
This next golf warmup move may look easy, but you’ll find it’s harder than it looks. This technique will warm up your shoulders and train controlled horizontal shoulder flexion – the type that’s required in a backswing.
And as a bonus, you’ll improve your posture by opening up the muscles of your chest.
Make sure you perform this movement in a SLOW and CONTROLLED manner to get the most out of it.
Golf Warmup Exercise #4:
Behind the Back Scap Circles
This exercise will get your scapulae, or shoulder blades, working through a full range of motion – something that will come in handy as you move through a powerful backswing and big follow-through.
Once again, it’s important to move slowly and with intention. Don’t rush it, and focus on controlling every millimeter of scap movement.
Golf Warmup Exercise #5:
Wrist CARs (Fist)
This move may look like a simple wrist mobility circle you’ve done before. But the precise movement and focused control makes these wrist controlled articular rotations (CARs) a whole other animal.
Try to make as big of a circle as possible, maybe even expanding your range each time you complete a rep.
Golf Warmup Exercise #6:
¼ Squat Hip IR/ER
Having good hip rotation range and stability is also crucial in your golf game. This move will help you fire up the internal and external rotators of your hip, all while increasing their range of motion AND training your balance via the activation of metatarsal pressure.
Golf Warmup Exercise #7:
Split Stance CC Ankle Circles
The last exercise will help make a basic move – ankle circles – way more functional (and effective) for golfers. You’ll improve your ankle mobility in a closed kinetic chain – mirroring the environment your ankles function in during your golf game.
Golf Warmup Follow-Along Video [FREE Download]
Get this warmup in an 8 minute follow-along version that you can plug and play where I’ll guide you through every rep of every exercise.
About the Author
Eric Wong (aka Coach E) holds an Honours Bachelor of Science in Kinesiology from the University of Waterloo. He’s been a trainer since 2004 and spent many years training professional combat athletes including 3 UFC fighters, so he’s had much experience dealing with injuries. He’s the founder of Precision Movement and has dedicated himself to helping active people eliminate pain, heal & prevent injuries and improve mobility so they can get back to and keep doing the things they love.