Pre-Golf Warm Up Routine: A 10 Minute Warm Up for Golfers To Do Before Golf
Want a more consistent, pain-free golf game—without changing your swing mechanics?
A proper warm-up is the quickest, easiest way to improve your performance, boost mobility, and prevent injury. Just 5–10 minutes of dynamic stretching can help you feel looser, swing smoother, and hit more confidently from the very first tee.
Let’s warm up! 👇👇👇
10-Minute Dynamic Golf Warm-Up
These dynamic stretches are designed to prep your body for a powerful, fluid, and accurate swing.
1. Golf Club Side Bends
Improves flexibility through the side body, helping you maintain posture and create more coil in your backswing.
🔁 Reps: 5–6 per side
✅ Tips: Hold club overhead with wide grip; avoid arching your back.
2. Standing Twist with Golf Club
Primes your thoracic spine (upper back) for rotation, which is essential for power and clubhead speed.
🔁 Reps: 6–8 slow controlled twists
✅ Tips: Rotate from the ribs; keep the golf club across the chest.
3. Standing Cat-Cow
Cat Spine = Rounded Spine
Cow Spine = Arched Back
Activates spinal mobility to support dynamic posture and help you stay centered during your swing.
🔁 Reps: 6–8 rounds
✅ Tips: Hands on thighs or knees; exhale to round, inhale to arch.
4. Forward Fold with Shoulder Stretch
Stretches tight hamstrings and opens the shoulders, helping maintain a solid hinge and relaxed upper body through impact.
⏱ Hold: 3–5 breaths
✅ Tips: Hold onto golf club with palms facing your glutes OR interlace hands behind back; bend knees slightly.
5. Figure Four Stretch (Standing)
Loosens up the outer hips and glutes, allowing for smoother hip rotation and reducing risk of low back strain.
⏱ Hold: 2–3 breaths per side (repeat once)
✅ Tips: Use club for support; keep chest lifted.
6. Lunge with Overhead Reach
Opens the hip flexors and activates the core, promoting a more stable lower body and longer reach through your follow-through.
⏱ Hold: 2–3 breaths per side
🔁 Reps: 3–4 per side
✅ Tips: Knee over ankle; reach high without flaring ribs.
7. Wide Legged Twist
Enhances spinal rotation and control for more accurate shot shaping and smoother tempo.
🔁 Reps: 6–8 alternating
✅ Tips: Rotate from ribs; keep knees soft.
8. Dynamic Golf Swings
Rehearses the rhythm and rotational flow of your swing, helping you feel centered and powerful at address and follow-through.
🔁 Reps: 10–15 rotations
✅ Tips: Let arms swing freely; stay relaxed.
⏱ Making time for a solid warm-up sets the tone for every round.
When you move well, you play better—and when you pair warm-ups with off-the-course training, you build lasting improvement.
Want help locking in a better pre-round routine and long-term progress? 👇👇👇
FAQs
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Nope! This is yoga made for golfers—no experience or flexibility required. Just follow along and move at your own pace.
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Each session is built around the specific needs of your golf swing—mobility, rotation, balance, and injury prevention. It’s not generic yoga—it’s golf performance training.
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Most are just 10–25 minutes. Perfect for busy schedules or a quick pre-round warm-up.
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Many golfers feel a difference after the first session. With 2–3 sessions a week, you’ll likely notice improved swing mobility, less stiffness, and better recovery within a few weeks.
