A proper golf warm-up is not just about injury prevention—it’s also key to playing your best from the very first hole.

Why Is Warming Up So Important? The primary reason for warming up is to avoid injury. Golf can place a lot of strain on your muscles and joints, especially if they’re not properly prepared. A good warm-up ensures that your body is ready to perform at its best. Plus, it helps you get mentally prepared for the game, so you’re focused and consistent from the first swing.

Here are some simple but effective exercises that Elena, our Golf Fitness Trainer, recommends:

1. Activate Your Shoulders

• Stand tall, bring your hands behind your neck, and open and close your arms in front of you. This movement activates your shoulders and stretches your chest muscles. Do about 5 reps to get the blood flowing and loosen up any tightness (For more details, watch the video above).

2. Club Rotations

• Grab your golf club, hold it behind your neck, and bend slightly forward. Slowly rotate your hips and torso to warm up your core and shoulder muscles. You can increase the speed as you feel more comfortable (For more details, watch the video above).

3. Squats with the Golf Club

• Hold your club overhead and perform 5–10 squats. This exercise helps with overall body mobility and strengthens your legs—crucial for a solid golf swing (For more details, watch the video above).

4. Windmill Stretch

• Spread your feet wide apart, stretch your arms out, and bend forward. Reach your left hand to your right foot, then your right hand to your left foot. This move improves flexibility in your hips and stretches your hamstrings (For more details, watch the video above).

5. Warm-Up Your Wrists

• Don’t forget to warm up your hands and wrists. Do wrist circles in both directions to improve flexibility. Your wrists are your direct connection to the club, so getting them ready is key. You can do this exercise while balancing on one leg for added stability training (For more details, watch the video above).

Do This 3-Minute Warm-Up Above Before Every Round and See the Difference

The 3-minute workout is the foundation. It allows you to tap into the full potential of your current abilities. So, always make sure to get a good warm-up before every round. But if you’re ready to take the next step, it’s important to focus on more than just the basics.

As we age, our body’s lateral flexibility decreases, making it harder to get into the positions needed for an effective golf swing. You might have all the knowledge, but if your tendons and muscles are too tight, you won’t be able to execute the movements properly.

But here’s the good news: You can change that!

Our golf-specific fitness workouts are designed to target the exact areas that need improvement for a better swing. These exercises help you regain the flexibility necessary to get into the right positions and swing more efficiently and effortlessly.

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Want to take your fitness to the next level? By signing up today, you’ll receive access to live fitness workouts with Elena and my team. Use the code “Help” at checkout and get the first 3 months for only $7 (instead of $37). You’ll save $30 and get full access to all our fitness resources!