This week Buncrana gym coach Conor Mc Hale from Mc Hale Fitness shares an eight-part warm-up for golfers to do before tee-off.
With golf clubs up and down the county reopening recently, I thought now would be a good time to go through a warm up that can be done on the golf course without the need for any specialist equipment other than a golf club.
Regardless of the sport or activity, a warm up of some sort should be considered an essential part of the experience as it can reduce the risk of injury, improve mobility and enhance performance. If you want to get the most out of your golf game and you aren’t already, then you really should start warming up before teeing off. Given the fact most people will be getting out for the first time in 2 months, a good warm up will be even more important to reduce the risk of overexerting yourself. Here I’ll show you how you can loosen up your full body at the course pre-tee off without the need for any extra equipment other than what you already have and a routine that will only take a few minutes.
Wrist Circles – Hold your hands in front of you with elbows bent and palms together. Keeping your forearms together, move your hands in a circular motion rotating at the wrist. Repeat in the opposite direction.
Elbow Circles – Stand with your upper arms out to the side and with elbows bent. Keeping the upper arms still, move just the forearms in a circular motion rotating at the elbow joint. Repeat in the opposite direction.
Shoulder Circles – Move the arms in a circular fashion forward or backwards and repeat in the opposite direction.
Golfer’s Torso Rotation – Stand with your feet at whatever width they would be for your golf swing. Place a golf club on the back of your shoulders. This will help open up the front of your upper body so could be a good option if you find the front of your shoulders and/or chest tight. If you cannot manage this, grip the club in both hands out in front of you and hold at chest height. Rotate the torso in both directions and make sure you rotate the same number of times on both sides. As you rotate, swivel on the back foot as you would during your golf swing.
Side-To-Side Shoulder Swing – Stand with your feet at whatever width they would be at for your golf swing. Grip the club in both hands and hold along your upper thighs/hips. Grip the ground with your feet. Swing the arms from side to side. Make sure to swing the same number of times for both sides.
Hip Circles – Stand in a comfortable stance, hip to shoulder width, with your hands on your hips. Move the hips in a circle and move in both directions.
Knee Circles – Stand with your feet together. Bend your knees slightly and place your hands on your lower thighs/upper knees. Rotate your knees in a circular motion, keeping the knees together and moving in the same direction. Rotate in both directions.
Ankle Circles – Lift one foot off the ground and rotate that foot in a circular motion in both directions. Repeat on the other foot. Use your golf bag to support you if necessary or try and do it without any support as a way to also work your core strength and balance.
Golf Swing – Perform a few practice swings with the club, do as many as desired.
Golf Swing Opposite Side – Adopt the opposite set up you would normally use for your golf swing. Moving the same way all the time can lead to overuse injuries so it can be a good idea to move the body in the opposite direction and thus work the other side of the body for a more balanced approach.
Golf Swing – Perform a few more practice swings using your normal golf swing before you tee off. Do as many as desired.
Perform 5 to 10 circles/shoulder swings in both directions. You can also repeat this if you feel you need a little extra loosening up and you have the time. Start with small, relatively slow circles/shoulder swings and aim to gradually increase the speed and range of motion used over the course of the prescribed number of reps. Always start with whatever you can manage comfortably and aim to progress speed and in particular range of motion over time. Given the nature of golf, I would prioritize range of motion over speed here.
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