Pre-round golf fitness warm up exercises

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Sean Cochran performs the 90/90 Hamstring stretch

A series of golf fitness exercises incorporated into your pre-round warm up can be very beneficial for your golf swing. As stated in previous articles, the goal of a pre-round warm up is to prepare physically, mentally, and biomechanically for the upcoming round of golf. On the "physical side" of this equation, the goal of a pre-round warm is three-fold.

Glute stretch

The first step of preparing the body is the elongation (i.e. stretching) of muscles that are tight. If muscles associated with the golf swing are "tight", this limits joint ranges of motion, thus impeding your ability to draw the club through the required ranges of motion in the swing. Specified golf fitness exercises in the form of static stretching are ideal to accomplish this goal.

Once complete with the first step of stretching out the body, the golfer can proceed to the second step of physically preparing the body. This step concerns itself with activating the nervous system in preparation for executing the finite and exacting neuromuscular actions of the golf swing. Activation of the nervous system simply prepares the body to execute the complex motor control movements associated with the golf swing. This process is achieved through the utilization of a separate set of golf fitness exercises.

The final step of preparing the body concerns itself with integrating the entire body "feet to fingertips" in preparation for the golf swing. Remember, the golf swing is a total body athletic activity requiring the entire neuromuscular system to be involved in the execution of the swing. To assimilate the transition from warm-up to actual swinging, it is ideal to provide the body a "bridging" activity. This is easily accomplished with golf fitness exercises incorporating the entire body in a series of integrated movement patterns.

Though the process of preparing the body within a pre-round warm up appears complex and lengthy, the reality is that it can be accomplished within about 10 minutes with the utilization of golf fitness exercises. As stated above, the first step of preparing the body is elongating muscles that are tight and impeding the ranges of motion required in the golf swing. Up to this point we have utilized two golf fitness exercises to begin this process.

This week we will continue this process with the addition of two more golf fitness exercises to this pre-round warm up program. The 90/90 Hamstring Stretch will address extensibility in the hamstring complex, and the Glute Stretch will focus upon the glutes. Both of these exercises address range of motion within the hips, which is integral in the execution the golf swing.

To begin the 90/90 Hamstring Stretch lay flat on the floor, knees bent, and lower back pressed to the floor. Grasp behind the left leg with both hands just above the knee. Pull the knee into your chest. Straighten the left leg to a position where a stretch is felt in the left hamstring. Hold this position for 30 seconds and repeat the exercise sequence with your right leg.

Once complete with the 90/90 Hamstring Stretch move immediately to the Glute Stretch. Sit on the floor with the right leg in front of your body. Bend the right knee to 90 degrees while keeping the hips facing forward. Place the hands on the floor slightly in front of the hips.

Slowly press the upper torso forwards towards the right knee. Keep the hips facing forward. Continue to press the torso forward until a stretch is felt in the right glute. Hold this position for 30 seconds and repeat with the left leg.

A pre-round warm up utilizing a series of golf fitness exercises can be extremely beneficial in preparing your body for a round of golf and preventing injury. A simple routine which stretches, activates, and integrates the neuromuscular system can go a long way to improving your game of golf.