Coaching for the quick
Five Steps to Get Warm Before Your Round
By Abby Parsons PGA
Pre-round warm-up is often overlooked but it is vital.
Here are five easy steps that will get you ready to play. Make sure you always do every warmup and stretch on both sides, because you’ll go out of balance by focusing on one side — plus the weaker side will be more prone to injury.
Hit ‘em straight!
Step 1: Arm Swings at Golf Posture (2-3 reps).
Start by setting up in a standard golf position and then begin to swing your arms backward and forth in the typical golf swing motion. This helps to create a flow and allows you to sequence your movements. This motion should be done for both a righty swing and a lefty swing.
Step 2: Arm Circles in Opposing Directions (10 reps)
This warms up your core and shoulders to prepare your body for the golf swing. (If this causes difficulties, try swinging your arms in a swimming movement).
Step 3: Pelvic Rotation (10 reps).
As you hold your golf club, cross your arms while maintaining a golf posture. Your lower body should be free to move independently, while your upper body should remain still. To warm this area of your body, rotate your hips backward and forward like you would in a golf swing. If you are having trouble, support your body by placing your hands on the club.
Step 4: Reverse Lunge Rotation (4 reps/leg)
This will warm you up before you start swinging your club. Standing horizontally with the club in your hands, place one foot forward and do a reverse lunge. To rotate your torso, raise your foot to the surface of your body. This is a great warmup to engage your spine, lower body, and core — three main elements you’ll rely on all round.
Step 5: Stretch your golf cart (Hold for 30 seconds).
Do one last set of stretches before you go to the tee. Stretch your quad muscles by standing with one foot behind the other on the cart seat. Once you have stretched your quad muscles, move to the opposite side. Grab the top of your golf cart and hinge at your waist. This stance will allow you to stretch your lats and keep your back straight.
Tyler Vincent, PGA, a TPI certified personal trainer at The Country Club in DC Ranch in Arizona. He helps golfers prepare and warm up before heading to the range.
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