Pre-Round Warm Up

By Teresa Justine Kelly

Pre-Round Warm Up
Most golfers rush to the driving range minutes before their scheduled tee times and start hitting buckets of balls in hopes of finding a groove before beginning their round. This routine serves very little purpose, as your body needs to warm up in order to prepare for four hours or more of golf that lies ahead. If you were a marathon runner, you would not start hitting the pavement without first stretching and loosening your muscles. The same holds true for golf, or for any sport.
It takes just 10 minutes to incorporate a pre-round warmup routine before heading out to the driving range or the golf course, and you will notice a huge improvement in your swing and overall game. Warming up tight or tense muscles first will help eliminate stiffness in your legs and increase flexibility in your turns.
Continue stretching while your fellow players are taking their shots. These warmup exercises will also help to reduce or eliminate injury. If you are short on time, it is better to spend a few minutes warming up your body rather than your swing.

Triceps and Shoulders

Take a short iron, and with your left hand on the grip of the club place it against your back with the grip end placed at the back of your neck. With your right hand at the head of the club, pull downwards on the club with your right hand, holding the position for several seconds. This targets the triceps and the shoulders. Reverse the stretch by placing your right hand on the grip and your left hand on the clubhead to warm up your right triceps and shoulder.

Pectorals, Arms and Back

Using a short iron, hold the clubhead in one hand and the grip end in the other. Take the club and reach back as far as is comfortable and hold this position for a few seconds. This will warm up and stretch the pectorals, the muscles in the front of your chest, your shoulders, arms and lower back, allowing you more range of motion in your swing.

Sides and Upper Arms

Using a short iron again, hold the grip in one hand and the clubhead in the other. Reach overhead and stretch from side to side, holding the position for several seconds on each side. This will help warm up your sides and arms and increase flexibility.


For balance, use your left hand and hang on to the side of a golf cart, tree, post or any hard-to-move object. Raise your right leg, bending it back at the knee. Use your right hand to hold the front of your foot and bring the right leg back, holding the position for several seconds. Reverse and warm up the left leg the same way. This exercise will warm up the quadriceps---the large muscles that run down the front of your legs.

Calf Muscles

With your weight balanced evenly on both feet, stretch the left leg forward, dig your left heel into the ground and point your left toe upwards. Flex your right leg, bending at the knee. Place both hands above your left knee and stretch out the left calf muscle. Hold this position for several seconds. Reverse leg positions to stretch the calf muscles in your right leg, holding this position again for several seconds.

About The Author

Teresa Kelly graduated from the University of Waterloo with a Bachelor of Arts degree in history. She was an editor for seven years for several magazines and publishing houses. Kelly is an avid golfer, a well-known children's book and golf author, and is currently the president of Highview Press/Golfing Lady that produces all occasion golf greeting cards.


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