How to Warm Up to Play Golf and Why It’s So Important

These five dynamic exercises will free up your range of motion and release tense muscles so that you can hit your lowest scores yet.

April 20, 2018 | by

Proper alignment is fundamental to a strong swing. Golf is a precision game—so even the tiniest adjustment or dysfunction can make or break your swing and score. Think about it: when you’re musculature and skelature are aligned and functioning as a total body unit, you have more control of your movements, a better handle on how to channel your strength. In other words, if you align your body, you can use it more efficiently and intentionally. Need to put a slight backspin on a long drive? Alignment and total body functionality make subtle precision more accessible.What’s more, swinging a club at upwards of 100 miles an hour is an extreme burst of power and muscle work. It is crucial to warm up and activate the core muscles to prepare. These simple, targeted movements will activate the thoracic spine and the muscles around the shoulder blades and loosen and align the hips. Give it a try before your next game or out at the driving range!


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PRE-WORKOUT

Standing Arm Circles—60x:

  1. 1. Hand Position: Put your thumbs up and fold your fingers forward so that your fingertips are on the top pads of your palms.
  2. 2. Stand with your feet hip-width apart and pointed straight ahead.
  3. 3. Extend your arms directly sideways and point your thumbs forward, hands down. Pinch your shoulder blades back.
  4. 4. Move your arms up and forward in a circular motion sixty times.
  5. 5. Next flip your hands palms up, thumbs pointed backward, and move your arms up and backwards in a circle sixty times.
Video: Elev8d Fitness: STANDING ARM CIRCLES exercise.

Calves & Calf Nots—10x per position:

  1. 1. Stand with feet pointed straight, fist width apart.
  2. 2. Raise and lower heels ten times.
  3. 3. Point feet out and raise and lower heels ten times.
  4. 4. Point feet in so that toes are touching and raise and lower heels ten times.
Photo: Elev8d Fitness: CALVES AND CALF NOTS exercise.

Polar Opposites–25x:

  1. 1. Lying on your back, bend your knees and keep your feet flat on the ground. Interlace your fingers behind your head, keeping your elbows back.
  2. 2. Simultaneously lift your feet and head a few inches off of the ground, using your abs to lift and your hip region to lower; do not just drop your feet, and do not use your arms to lift your head.
Video: Elev8d Fitness: POLAR OPPOSITES exercise.

Da Vincis—8x per side:

  1. 1. Stand with your feet hip-width apart, your feet pointed straight ahead and your arms out to the side. Your hands should be palms-forward with the fingers spread wide.
  2. 2. Keeping your hips and head stable, bend to one side using just the spine and bend back to the other side.
Video: Elev8d Fitness: DA VINCIS exercise.

Sit to Stands—10x:

  1. 1. Sit on a bench or chair, your feet straight, your hands interlaced behind your head with your elbows pulled back.
  2. 2. Roll your pelvis forward so that there’s an arch in your lower back and explode into a standing position, keeping your elbows pulled back.
Video: Elev8d Fitness: SIT TO STANDS exercise.

POST-WORKOUT

Air Bench—1 Minute:

  1. 1. Stand against the wall and then lower down, walking your feet out to just past the knees so that your legs are at an angle of 110 to 120 degrees.
  2. 2. Keep leaned against the wall, using your heels to help press your lower back to the wall.
Video: Elev8d Fitness: AIR BENCH exercise.

Crunches—8x per leg:

  1. 1. Lie on your back, knees up, feet flat, fingers interlaced behind your head with your elbows flat.
  2. 2. Cross your right ankle over your left then keeping your legs straight, lift them as high as you are able.
  3. 3. Do crunches for half the allotted time, lifting from the mid-section, not the head and keeping your elbows straight.
  4. 4. Repeat process with left ankle crossed in front of the right, doing crunches for the remaining half of the allotted time.
Video: Elev8d Fitness: CRUNCHES exercise.

Wobble—15x:

  1. 1. In a seated position, bend your knees and pull them towards your chest.
  2. 2. Hug your knees tightly, then roll backwards on your hips and spine. Then roll forward again to the seated position.
  3. 3. As much as possible, avoid using momentum on the roll and focus on using more your abs to return to the seated position.
Video: Elev8d Fitness: WOBBLE exercise.

Air Bench-1 Minute:

  1. 1. Stand against the wall and then lower down, walking your feet out to just past the knees so that your legs are at an angle of 110 to 120 degrees.
  2. 2. Keep leaned against the wall, using your heels to help press your lower back to the wall.
Video: Elev8d Fitness: AIR BENCH exercise.

Squat—1 Minute:

  1. 1. Spread your feet just wider than your hips and pointing them straight. Extend your arms directly in front of you, palms down.
  2. 2. Drop your hips but keep your pelvis rolled forward so that there’s a small arch in your back.
Video: Elev8d Fitness: SQUAT exercise.

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