Warming Up Before a Round

General Discussion
#1

I’m in my 50’s and I find my body isn’t as limber and receptive to action as it once does. I do stretching exercises each morning and try to stay fit.

I’m wondering what others do to warm up before a round. My usual routine is just to get a bucket of balls and start swinging but the first few shots are both groan inducing and feel like I should have probably done some other warm up first. If I’m at a course without a range, the first few holes are a bit of a mess.

Any pointers, articles, or videos on how you all warm up before a round?

#2

Great routine for anyone.

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#3

I’m going to try and get Mike Carroll on here but I highly recommend Fit 4 Golf (his site)

He has a ton of programs on golf fitness, and great warmup routines. They’re not terribly complicated either - spending 5-10 minutes getting your body ready before a round will help prevent injury and get your swing in better shape to perform. I’ve used them and they’re great :+1:

4 Likes
#4

Oh wow. I signed up a few weeks ago and I’m doing one of the programs from it 3 times a week. There is so much content there; i must have just overlooked it. I’ll take a look.

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#5

Check out kundalini yoga! Wake up early before the round and do about thirty minutes of this spine energizing practice and you’ll feel great when you get to the course.

#6

Second what others have mentioned about yoga and fitness programs, really preparing the body to play begins well before the round. For a bit of immediate pre-round advice though, this is where I love my Orange Whip-like device (I have a SKLZ brand one). Before heading to the first tee, I start swinging it back and forth with just my hips, then add my shoulders, then add my arms. The weight and and whip of it create a dynamic stretch really getting all the golf-specific muscles firing. Even on the (very rare) occasions I get to the course only 10-ish minutes before my tee time, a couple minutes with that keeps me from feeling completely cold.

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#7

Why wouldn’t you want to warm up? I find that tuning the mind in is as important as loosening up the body.

#8

I am the WORST at this. I can’t tell you how many times I’ve been running late, and go from car to tee. This typically results in a blow-up front 9 and waking up stiff and sore the next day.

Been working on it- the guy who runs the P90X videos ( Tony somebody) has really good stretching segments before each video class starts, so I’ve been trying to do some of those before a round. Funny how much more relaxed and how much better I play when I do!

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#9

I think an important point about warming up is that you really want to be doing some form of dynamic movement vs static stretching. Doing squats, jumping jacks, and various other moves to signal to your body it’s “go time” is much more effective than traditional stretches that we did in gym class as a kid :rofl:

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#10

I’m gonna be 65 this Winter and absolutely could NOT even contemplate playing golf without a LOT of warming up prior!

It starts with a lotta stretching plus some yoga-like movements, sit ups and push ups, back roller, then some dynamic stretching and tension/release exercises my PT guy showed me.

Then either or both of some OW loosening up swings and/or chipping and pitching balls into the net in the garage, thinking about basic mechanics plus good contact.

When I get to the course it’s a few more swings with a weight called an “IGotcha Ready” on an old steel-shafted wood.

…And then there’s the mental game prep!!

I try to “feel” (ie. imagine) a solid contact with the ball and “see” a nice ball flight; plus – remind myself just how (… expletive deleted …) lucky I am to be healthy, to be outside and to be playing this wonderful and wacky game :slightly_smiling_face:

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#11

I have a Concept2 rower at home. I always row 1000m to warm up my back and hips and get those hammies and glutes activated.

Once at the course I do a lot of shoulder stuff and stretching. I have a torn bicep, labrum, and rotator cuff, so I have to get it loose. It’s all a pain tolerance thing for now thankfully.

I hit 25-30 balls to find the groove, then off to the putting green.

#12

@willwagner, other older dudes … check out this book, split into sections each contributed by a different doctor … lots of great info…

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#13

Exercise bands have been great for me to warm up with… Just helps me get a good stretch on my upper body…

I did some PT this summer, and am going to incorporate that work into my daily stretching to make sure I’m keeping my hips and calves loose too!

#14

I think anything you can do to get your blood flowing before you hit the course / range is a positive element to introduce before you hit a single ball.

Personally, I’ll either do 15 to 20 minutes of dynamic stretching or 30 minutes of Yoga - either way, the benefits are similar - they help you engage the entire body. There are a lot of excellent videos on YouTube these days that you can turn to. Just find something and try it out. Over time, your body will tell you what you need and what kind of intensity is appropriate for your physical ability and age.

Good luck and hit em well.

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#15

Welcome to the party, Rusty!

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#16

Hi Will. Thanks for signing up to the app.

For anyone who wants a very simple warm-up routine, check out this video: https://youtu.be/LimR8il-6jE

2-3 sets of 5-10 reps on each exercise and you will be ready to go.

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#17

Thanks for joining in, Mike!

#18

Yo I’m 36 and I’d like early admission into the old and rickety club, please.

I need that warmup bucket and stretchies.

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#19

I am guilty of jumping out of the car, checking in at the clubhouse then heading to the first tee. About 2 minutes of stretching on the side of the 1st tee then I’m off.

I realize this is insufficient and am going to take some of the tops in this thread to better prepare myself for a round.

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#20

This is spectacular!! Thanks for sharing