Many people understand the importance of warming up before a sport, but golf often gets overlooked in this regard. It’s commonly assumed that because golf is less physically demanding than other sports, it doesn’t require the same kind of warm-up. However, this couldn’t be further from the truth – golfers, recreational and professional, can significantly benefit from warming up properly.

THE POWER OF GOLF-SPECIFIC TRAINING

For a long time, fitness in golf was thought to be reserved for professionals. However, more and more recreational players are discovering that golf-specific training has a huge impact on their game. I’ve seen countless clients improve in dramatic ways, from hitting their drives longer to playing an entire 18-hole round without a noticeable decline in performance. Some have even reported the ability to play without needing to pop anti-inflammatory pills after a round.

The point is simple: golf fitness isn’t just for the pros – it’s for everyone.

WHY WARMING UP MATTERS

Even if you’re a recreational golfer, warming up is critical for peak performance. Most of us don’t have the luxury of arriving 90 minutes before our tee time to stretch, hit a few balls, or perform a full warm-up routine. Realistically, you might have just 30 minutes to do everything – from checking in and grabbing a bite to eat to heading out to the 1st hole. So, the key is to make the most out of a small window of time.

FIVE-MINUTE GOLF WARM-UP

You can dramatically improve your driving distance with just five minutes of physical exercises or activations. The benefits of a short warm-up include increased blood flow to your muscles, improved flexibility and a better prepared body for the demands of swinging a club.

SCIENTIFIC BACKING: DR BEN LANGDOWN’S STUDY

In a study led by Dr Ben Langdown a few years ago, the impact of different warm-up routines on driving distance was examined. The results were enlightening. The golfers who performed specific warm-up exercises before their rounds showed significant improvements in their driving distance – proving that a focused, efficient warm-up can enhance your performance right off the bat.

So, whether you’re a weekend warrior or a casual golfer, don’t underestimate the power of a good warm-up.You might just discover that it’s the secret to improving your game, and giving you that edge over your playing partners.

Want to know more about Dr Langdown's study and how to implement these warm-up techniques into your routine? You can read the full article here: The Science Behind a Golf Warm Up | Article | TPI

Kneeling reachbacks (1 minute)

Target areas:
Shoulders, thoracic spine and hips

How to do it:

• Start in a kneeling position with your knees and hips aligned. Place your hands behind your head, elbows out wide.
• Slowly rotate your upper body to one side, aiming to bring your elbow back behind you.
• Hold the position for a second, then return to the starting position and repeat on the other side.
• Perform the movement in a controlled manner, engaging your core to support the rotation. Focus on opening up your shoulders and thoracic spine.

Standing stork turns (1 minute)

Target areas:
Core, hips and pelvis.

How to do it:

• Stand next to a wall or sturdy surface, with one hand lightly resting on it for support.
• Lift one knee to a 90-degree angle (as if in a ‘stork’ position).
• Keep your torso still and stationary. Focus on rotating your pelvis (hips) to the left and right while keeping your upper body anchored.
• Avoid twisting your torso; the rotation should come purely from the movement of your pelvis.
• ­­Switch sides after 30 seconds to ensure both sides are engaged.

Flow row with a band (1 minute)

Target areas:
Core, back, shoulders and balance.

How to do it:

• Attach a resistance band to a stable object at about waist height.
• Stand facing the band, then step back to create tension in the band. Stand on one leg, keeping the other leg slightly bent or raised off the ground.
• Hold the band with the hand opposite to the standing leg (eg, left hand if standing on the right leg).
• Engage your core and row the band toward your torso while rotating your upper body and opening your chest towards the side of the band.
• Slowly return to the starting position, keeping the tension on the band.
• Focus on controlled rotation and maintaining balance throughout the movement. Switch sides after 30 seconds to ensure both sides are activated.

Banded pull-aparts (1 minute)

Target areas:
Upper back, shoulders and forearms.

How to do it:

• Stand with your feet hip-width apart and hold a resistance band with both hands in front of you, arms extended.
• Keeping your arms straight, pull the band apart by moving your hands outward, focusing on squeezing your shoulder blades together.
• Control the movement as you return to the starting position.
• This exercise engages the muscles of the upper back, helping to improve posture and shoulder mobility ‑ key for a powerful and controlled swing.

TYRONE WILLIAMS/SUNSHINE TOUR