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Entry #1 - Golf Pre-Round Warm Up

Updated: Sep 12, 2023

Golf is a sport that requires physical and mental preparation, and one of the best ways to prepare your body for the course is with warm-up exercises. While you can perform warm-ups before reaching the course, you may also want to do some exercises on the course to help you stay loose and focused. Here are some golf warm-up exercises to improve your game and prevent injuries.


1. Shoulder rotations


Stand with your feet shoulder-width apart, and hold your club with both hands behind your back. Slowly rotate your shoulders in a circular motion, first going forward and then going backward. Do this for 10-15 reps on each side.


2. Side Bends


Stand with your feet shoulder-width apart, and hold your club above your head with both hands. Lean to the left side, hold for a few seconds, and then lean to the right side. Do this for 10-12 reps on each side.


3. Trunk Rotations


Stand with your feet shoulder-width apart, and hold your club behind your neck with both hands. Slowly rotate your upper body to the left, hold for a few seconds, and then rotate to the right. Do this for 10-12 reps on each side.


4. Banded Side-Step Trunk Rotations


Place a resistance band above your knees and stand with your feet shoulder-width apart. Step out right or left, and then rotate your body towards the direction you’ve stepped out to. Return to your starting position and repeat. Switch legs, and repeat. Do this for 10-12 reps on each side.


5. Hip rotations


Stand with your feet shoulder-width apart, and hold your club with both hands in front of your body. Slowly rotate your hips to the left, hold for a few seconds, and then rotate to the right. Do this for 10-12 reps on each side.


5. Reverse Lunge Trunk Extension-Rotations


Stand with your feet shoulder-width apart, and hold your club with both hands in front of your body. Step back into a lunge with a straight back; raise your club above your head then return the club in front of your chest; then rotate your body towards the direction of the front leg. Return to your starting position by rotating back and stepping up at the same time. Switch legs, and repeat. Do this for 10-12 reps on each side.



Remember, the goal of these exercises is to warm up your body and get your muscles ready for the game. Take your time and don't rush through them. And always listen to your body – if you feel any pain or discomfort, stop. With the right warm-up routine, you can improve your golf game and enjoy the sport to its fullest.

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