Want an increase in distance of 5, 10, even 15 more yards? Need a way to play golf plain free?
Try an effective golf warm up for better overall performance. Instead of spending $500 on a driver hoping for an increase in distance, you can receive more benefit from a proper golf warm up at zero cost.
The Key To Golf Performance
Getting a proper warm up is arguably the most overlooked aspect of golf performance. Warming up prior to a round of golf will increase power output, efficiency, and overall performance. Most importantly, it will significantly reduce the risk of injury. There are all sorts of ways to properly warm up, even in as little as 1-2 minutes. Some may think of hitting golf balls on the range as a warm up, but really that’s just practice. Before you hit any shots, you need an effective way to prepare your body for the task at hand in order to maximize your performance and reduce the chance of injury.
Remember, we warm up to swing, not swing to warm up.
Something most people do not realize is how violent a golf swing really is. The amount of stress and force being put on the body during the golf swing is enormous. Think about a baseball player swinging, a sprinter, or football linemen. All those activities involve short, yet explosive bursts. We would never expect any of those athletes from the activities listed above to go out and perform without warming up, so why does golf get ignored? We need to start realizing the similarities between golf and other explosive activities if we want to stop getting hurt and start playing better. If you suffer from low back pain, lack of distance, lack of consistency, or overall tightness when you play; a warm up routine may be a good way to start improving those.
The main areas to focus on are dynamic/athletic movements and muscle engaging activities. Actively doing one or both of these areas of focus will give massive benefit prior to a round of golf. Dynamic/athletic movements are essentially stretches with constant motion. Shoulder circles is a good example of a dynamic movement. Putting your arms out to your side at chest height and making slow and controlled circular motions forward and backwards.
With these, our muscles are lengthening and shortening constantly, which is what happens in our golf swing. Muscle engaging activities are exercises that target a specific muscle or muscle group in order to activate and engage a muscle(s) prior to an activity. Some recommendations for what muscles to engage would be glutes, obliques, transverse abs, chest, and back.
Avoid Static Stretching Prior To Your Round
The one type of stretch to stay away from prior to any activity is static stretching. Static stretching is when you pause and hold a stretch for longer than 8 seconds. Think of a toe touch for 10 seconds as a good example. We want to avoid stretches like this because it actually does more harm than good. In golf we are making a rather violent motion in less than two seconds in which our muscles are lengthening and shortening at certain times during the swing.
Performing a stretch where muscles are only lengthening (static stretching) is not very functional to a golf swing. In fact, this type of stretching before athletic activity has been shown to decrease power output, along with increasing risk of injury. A great article from TPI showed how resistance band training and dynamic warm ups clearly increases distance, and how static stretching has a negative effect on performance.
Try making it a habit of warming up before a round. Unfortunately most do not do any type of warming up before, but rather only hit balls instead. If your ever short on time, try and convince yourself to do a quick warm up routine rather than running to the range to squeeze in 10 swings. We promise you will feel a clear difference and be more prepared.
The best part is that there are so many ways you can do an appropriate warm up, just find the one that’s right for you. Once it becomes a habit your body will be thanking you and your scores will be lower than ever. We need to stop making pre-round warm ups the norm and more of an expectation. If we want to take the appropriate measures to improve our game and reduce our injury risk we need to implement this into our routine. Do you think Tour players warm up? Of course they do. Yes, they do have more time than the typical golfer, but the fact is they are all doing a pre-round routine to prepare. If this wasn’t effective, do you really think all the players would be doing it? I don’t think so.
Need some quick and effective warm up routines? Check out our Peak Golf Warm Up Series HERE for six exercise routines you can do to easily increase distance, overall performance, and play pain free.