The Perfect 5-Minute Golf Warm-Up

Why Warming Up Matters for Golfers

Many golfers head straight to the first tee without warming up, thinking they’ll ease into their round. However, a proper warm-up is essential for both performance and injury prevention. A good warm-up can:

✅ Improve mobility for a smoother, more controlled swing
✅ Enhance power and consistency in ball striking
✅ Reduce injury risk by preparing muscles and joints for movement
✅ Boost mental focus and help you start strong

Common Barriers to Warming Up

Despite the benefits, many golfers skip their warm-up. Here’s why:

1.  Time: Golf rounds are long, and players don’t want to spend extra minutes preparing.

2. Effort: Many think they’ll warm up naturally after a few holes.

3. Knowledge: Some simply don’t know what exercises are effective.

The good news? A simple, five-minute warm-up can be done right on the first tee to get your body ready to perform at its best. Let me show you how!

5 Exercises for the Perfect 5-Minute Golf Warm-Up

1. Squats (30 seconds)

Squats activate the legs and core, helping with stability in your swing.
How to do it: Stand shoulder-width apart, lower into a squat, and rise back up. Repeat.

Body Weight squat - 10 Reps

2. Lunge with Rotation (30 seconds each side)

This improves lower-body strength and core rotation—key for a powerful swing.
How to do it: Step forward into a lunge, then rotate your torso over the front leg. Return and switch sides

Lunge & Rotations - 8 Reps (Each leg)

3. Golf Setup Rotations (30 seconds)

A great way to loosen up your spine and enhance rotational mobility.
How to do it: Get into your golf stance, place a club across your shoulders, and rotate left and right.

Upper Body Rotation (no hips) - 10 Reps

4. Leg Swings (30 seconds each leg)

These improve hip mobility and balance for a smoother swing.
How to do it: Hold onto your club for balance and swing one leg forward and backward, then side to side. Switch legs.

5. Low to High Rotations (30 seconds each side)

Simulates the motion of a golf swing to activate your core and upper body.
How to do it: Hold your club with both hands low, then rotate up diagonally as if swinging a golf club. Repeat on both sides.

Low to high - 10 reps

Final Thoughts

A five-minute warm-up is all it takes to feel looser, move better, and play your best from the first shot. Give this routine a try before your next round, and you’ll notice the difference in your swing, consistency, and overall comfort on the course.