How Golfers Can Warm Up to their Advantage

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Golf fitness is growing everyday. Its getting quite cold here in southeastern MA, so the number of rounds we can play is dwindling.

This means it is time to get in the gym and start preparing for next year. There is no better feeling than surprising yourself with that first tee shot you bomb down the fairway in March/April.

Every sessions needs to start with a warm up. It prepares the body for the whole session.


Warming up for golf training is very different than how I would warm an athlete up for speed and agility work.

The major categories of a warm up we are looking for are foam rolling, activation, and mobility. I also add in something to increase body temperature because we keep our gym on ice through the winter.

This is a huge opportunity to work on a lot of individual needs. I use the TPI screen with all golfers to give me an idea of how that person moves. From those results, I can individualize every part of the warm up.

Foam Rolling/Tissue Work

I always start with the roller or lacrosse ball for relieving muscle tension. What I pick here will directly correlate with what the person needs from a mobility standpoint.

Someone with tight hips will be releasing their glutes on a ball, those that lack upper back mobility will be doing T spine extensions on the roller, etc.

There are a million different types of tissue work that we can utilize and I would actually argue that it is a bad thing. Generally, too much time gets wasted rolling out and warming up. If you have an hour to train, most of that time should be actually training. 30 minute roll out sessions are just too much.

Pick 3-5 exercises to perform with a roller or lacrosse ball and hit those areas before moving on.


Once we release tension from the muscles we can turn on the muscles we need for stability. Common areas to hit here are glutes, shoulders, and core.

Certain joints need stability to function properly and making sure those muscles are ready to go is important before the session.

If we are able to relieve tension in tight areas and then activate weak areas, we can then improve our mobility in the next step.

I would use 3 activation exercises in the warm up. If someone needs more work add it in between strength exercises.

Dynamic Mobility 

This is where I like to get golfers moving.

Mobility can be limited by tissue quality and stability in adjacent joints. By hitting the first two parts of this warm up, the emergency brake is off and we can work on range of motion.

I like to cap it at 8 movements here. The areas to target for mobility are ankles, hips, shoulders, and upper back in both rotation and extension.

This framework should be very helpful for not only preparing for a session but also improving mobility and stability needs on an individual basis.

Instead of going with a generic warm up you can really dial in on what you need.

We have included mobility movements in our 15 Best Exercises for Golfers. Get your FREE copy now!