What’s the secret to improving your golf game, and avoiding pain or injuries when you’re golfing? Fitness expert and avid golfer Andrew Hannon recommends an integrated approach to golf training – one that builds strength, increases mobility, and dials in to form. A crucial piece of that approach is warming up for golf with flexibility exercises that target your range of motion and create more efficient movements, for more powerful swings.
Watch: 5 Golf Mobility Drills That Pay Off on the Course
Looking for a better golf game with less recovery time? Hannon suggests trying these mobility drills before your next tee-off.
Here’s how to do these golf warmup moves:
1. Half-Kneel Cat Cow
What you’ll need: A foam roller and something to rest your knee on. Andrew uses a thick foam mat. If you don’t have one of those, you can try a rolled-up yoga mat, a pillow or a folded blanket.
What’s warming up: The muscles in your arms and legs work to stabilize your body, while stretching your back, hip flexors and shoulders.
- With your back straight and your shoulders relaxed, kneel in front of a wall with one knee cushioned on the ground and the other knee pushing a foam roller against the wall.
- Push your palms against the wall and extend your spine in the opposite direction, while continuing to brace the foam roller to the wall with your knee.
- Bring your torso back towards the wall and return to your starting position.
- Try doing 6-8 reps on each side for a set. Repeat for a total of two sets.
2. Adductor Reaches
What you’ll need: A yoga mat and some floor space.
What’s warming up: This is a great golf drill for warming up the adductor muscles and working on the range of motion in your back and your shoulders.
- Begin with your palms on the ground and your knees on your yoga mat.
- Kick one foot out and to the side.
- Lift your opposite hand and reach under your torso towards your outstretched foot.
- Hold this position for two or three seconds and come back to all-fours. Switch sides and repeat the movement on the opposite side.
- Complete 4-6 reps – alternating sides for each rep – for a set. Repeat for a total of two sets.
3. Side Lying Thoracic Rotations
What you’ll need: A yoga mat and a foam roller.
What’s warming up: Your upper body mobility, especially your lats and the muscles around your ribs.
- Lie on your side with one leg bent straight out in front of you, resting your foot on the foam roller.
- Bring your hands together and rotate your upper body towards the ceiling.
- Hold this position for a couple breaths and return to your starting position.
- Aim for 6-8 reps and then switch sides and repeat for a set. Try doing a total of two sets.
4. A-Frame Rotations
What you’ll need: A little floor space.
What’s warming up: To swing safely, you need to be able to comfortably move your upper body independently of your lower body. This drill uses your upper body’s full range of motion, while keeping your lower body stable and still.
- Stand with your knees slightly bent and your feet just a little wider than shoulder-width apart.
- Kneel forward and brace your right elbow on the inside your right knee, while using your right fist to brace against the inside of your left knee.
- Hold your left arm straight down with your fingertips pointing to the floor.
- Keeping your left arm engaged, rotate your torso and stretch your left side up towards the ceiling.
- Hold this position for a couple breaths and bring your left arm back down.
- Try doing 6-8 reps on each side for one set. Repeat for a total of two sets.
5. Retro-Walk Reaches
What you’ll need: Just enough floor space for taking a few steps.
What’s warming up: Your hip and hamstring mobility as well as your foot mechanics, helping you develop the footing to nail your golf swing.
- Start in a standing position with your feet about hip-distance apart. Step back with your right foot so your right toe is in line with your left heel.
- Bend at your hip to bring your left hand down and to your right heel, while bringing your left elbow up towards the ceiling.
- Hold this position for two or three seconds.
- Return to standing position and step back with the opposite foot.
- Repeat the movement on the opposite side to complete one rep.
- Do 6-8 reps for one set. Repeat for a total of two sets.
Warming Up Could Help You Play Better for Longer
Hannon recommends incorporating mobility drills into your pre-game routine any time you hit the golf course. He also suggests training in the gym to maximize your golf skills and reduce your risk of pain or injuries. Practicing drills like these can help you increase strength, develop a wider range of motion, and put more power into your golf swing.
What’s more, warming up with mobility drills may help your body recover faster, and prevent injuries or chronic issues. Golf shouldn’t hurt, stresses Hannon.
“I think a lot beginners are excited to play, so they start practicing all the time” – focusing entirely on their golf swing without working on their overall strength and mobility. “That's where the risk increases, where injuries can happen, or bad habits can develop that can lead to pain over time,” he explains. But with proper warming up, correct form, and regular training, golf can help you stay active, strong and flexible for decades.
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