Angus Lally, Senior Physiotherapist (Palmyra Tues/Thurs, Leeming Mon/Wed/Fri)
You’ve paid your green fees, grabbed a coffee, found your mates and somehow managed to arrive at the first tee without so much as touching a club or ball…. Sound familiar?
If you’re anything like most recreational golfers, your pre-round routine probably involves getting your clubs out of the car, having a quick chat with your mates and heading straight to the first tee. Maybe you take a couple of practice swings before pulling out the driver and absolutely sending it into the trees.
But what if you actually warmed up before a round of golf?
Why Don’t People Warm Up Before Golf?
Let’s be honest, there are plenty of reasons why golfers might skip warming-up:
- “I don’t have time.” A game of golf isn’t quick. You might have left your partner at home with the kids or are trying to squeeze in a quick 9 before work. Spending an hour on the range hitting balls beforehand isn’t an option for many social players.
- “It’s only golf.” You might not be sprinting, jumping or getting tackled, but a golf swing involves a rapid, coordinated movement through your hips, trunk and shoulders. Hitting the tee without getting those things moving first risks injury to unprepared muscles, tendons and joints.
- “I wouldn’t know what to do anyway.” Touching your toes a few times and taking a few practice swings might feel like a warm-up, but a little structure can make those few minutes more useful.
If any of these excuses sound familiar, you’re certainly not alone. One study observing 1,040 amateur golfers found that only 54.3 percent performed some form of warm-up before playing or practising.
Why Warming Up Is So Important
The goal isn’t to land at the first tee feeling like you’re ready for the Olympics. It’s simply to prepare your body for the movements you’re about to ask it to perform.
1. Get your body moving
Golf requires a combination of mobility, balance, coordination and power. A few minutes of dynamic movement helps you gradually prepare for the demands of the swing – rather than going from sitting in the car straight into a full-speed driver swing.
2. Give your performance a head start
That 400m par 4 first hole with trouble either side will look much less intimidating if your body is ready. A dynamic warm-up can help increase rotation, club head speed and ultimately your distance. It might even prevent that big dirty slice – though me make no guarantees!
3. Look after your body
The golf swing places repeated demands on your lower back, hips, shoulders and wrists. If one or none of those are working properly something else will pick up the slack and might eventually give out.
A warm-up is one piece of the puzzle. Managing your playing load, building strength and addressing existing mobility or physical limitations are also important parts of keeping you on the course.
3-Minute Golf Warm-Up Routine: no gym, no time, no excuses
Here’s the good news: even a little bit can make a big difference. Here is a 3-minute golf warm-up routine you can do while standing on the first tee.
All you need is a little space, a golf club and a resistance band (this will be the cheapest bit of kit in your bag).
1. Pelvic Powerhouse — 30 seconds
Start by standing with your feet hip-width apart and using a club for support. Keeping your shoulder and feet still rotate your hip to the left. Once you’ve turned as far as you can, posteriorly tilt your pelvic (think about tucking your tailbone underneath your pelvis to flatten your low back). Repeat this movement to the right and alternate for 30sec.
Why? Gets your hips moving. This is where your swing starts and is crucial generating force and protecting your lower back.
2. W Turns — 30 seconds
Hold your club across your shoulders or cross your arms over your chest. Stand in your normal golf swing posture. Keep your hips and head still and turn your shoulders side to side.
Keep the movement controlled and comfortable, allowing your shoulders to move naturally rather than forcing a large rotation through your lower back and hips.
Why? Prepares your trunk and shoulders for the rotational demands of the golf swing.
3. Shoulder External Rotations — 30 seconds
Take your resistance band and place it under your feet while holding either end of the band. Again, in a comfortable golf stance, bring your shoulders out to the side and your hands pointed down towards the ground. Rotate your shoulder upwards so that your hands are pointing to the sky. Return to starting position slowly and repeat for 30sec.
You can also do this upright with the band around your golf cart, if you are that way inclined.
Why? Shoulder rotation is important for shallowing the club and maintaining swing path… it can also stop the slice!
4. Banded Club Rotations — 30 seconds
Stand with one foot forwards and one backwards. Use your back foot for balance, but try not to take any weight through it. Place one end of the resistance band under your front foot and the other around the end of your golf club. Put the golf club over your shoulder (or across your chest) and lean slightly forwards (golf stance). Rotate your chest and shoulders against the resistance of the band as far as your can. Return to starting position and repeat 15-20 times each side.
Why? This mimics your backswing and downswing against resistance, and gets your muscles firing.
5. Gradual practice swings — 60 seconds
Now grab your club and build up gradually:
- First 20 seconds: Slow, relaxed half-swings.
- Next 20 seconds: Progress towards comfortable three-quarter swings.
- Final 20 seconds: Work towards your normal swing speed, without immediately trying to hit the cover off the ball.
Focus on rhythm, balance and finishing in a controlled position. If you have access to a practice area, start with some easy shots before working towards full-speed drives.
Why? This is the most golf-specific part of your warm-up, allowing you to rehearse the movement and gradually increase the speed of your swing.
That’s it — three minutes, done!
Is 3-Minutes Enough?
Obviously it’s not optimal. But if the choice is between doing nothing and spending three minutes preparing your body, then it’s a great place to start. (And as we always like to say when it comes to any warm-up or exercise routine – the best one is the one that gets done!
Ideally, you’d give yourself a little more time. Including some general movement followed by progressive golf swings and hitting some balls on the range is going to hold you in much better stead to shoot a good score and avoid injury. Don’t neglect the putting green either.
If you have an existing injury, persistent pain or significant mobility restrictions, you may need an assessement and more individualised approach. Don’t push through pain just to complete the routine.
Take Your Golf Game To The Next Level
A warm-up can help you prepare for a round, but it won’t address every physical limitation that might be affecting your game.
As a Titleist Performance Institute (TPI)-certified physiotherapist, I can assess how your mobility, strength, balance and movement control relate to the demands of your golf swing.
Whether you’re struggling with back pain, losing distance off the tee or simply looking to get more out of your game, a golf physiotherapy assessment can help identify areas to work on and develop a plan tailored to your goals.
You don’t need to be injured to benefit, and you certainly don’t need to be a low-handicap golfer.
Interested in a golf-specific physiotherapy assessment? Get in touch or make a booking to find out how I can help you move better, play more comfortably and get more out of your golf. I work across both our Leeming and Palmyra clinics.
