The Perfect Pre-Round Golf Warm-Up: 3 Simple Moves That Actually Work
Ever notice how the first few holes can feel like a struggle, even when you’re excited to play? That’s usually your body (and brain) reminding you it wasn’t quite ready yet. A full golf warm-up doesn’t need to be long or complicated. In fact, just three smart, targeted moves* can help you loosen up, find your swing rhythm, and step onto the first tee feeling game-ready.
Let’s dig into my top 3 golf warm-ups!
Move #1: Torso Twists with a Club
What it does: Loosens your spine, engages your core, and wakes up your rotation muscles.
How to do it:
- Grab your driver or a mid-iron and hold it behind your shoulders (not on your neck).
- Stand in golf posture and slowly twist your torso back and forth.
- Keep your hips as stable as possible to isolate the upper body.
- Do 15–20 controlled twists.
Pro Tip: Exhale as you twist—this helps activate your core and increase rotation.
Source: According to GolfPrep, torso rotations effectively warm up core muscles and increase spinal range of motion, essential for powerful swings.
Also Read:
- Fix Your Slice Or Hook Shots At Home – At Home Golf Drill
- Fitness Routines to Improve Your Golf Game: Tailored for Women
- Embracing Golf in Mid-Life: More Than a Hobby, An Investment in Well-being
Move #2: Leg Swings for Hip Mobility
What it does: Frees up your hips and hamstrings for better weight transfer and balance.
How to do it:
- Hold onto a cart or post for balance.
- Swing one leg forward and back, keeping your upper body stable.
- Do 10–15 swings per leg, gradually increasing range of motion.
- Repeat the motion side-to-side to open the hips laterally.
Pro Tip: Don’t rush—let the leg move freely like a pendulum. Controlled swings do more than forced ones.
Source: Physio Room highlights that leg swings target hip, hamstring, and quadriceps muscles, increasing flexibility and range of motion.
Move #3: Half Swings to Full Swings Progression
What it does: Builds rhythm, warms up your swing tempo, and helps eliminate early round mishits.
How to do it:
- Start with gentle half swings using a wedge or 9-iron.
- Focus on making clean contact with balanced follow-throughs.
- Gradually increase the length and speed of your swing over 5–10 balls.
- Finish with 2–3 full swings using your driver.
Pro Tip: Don’t worry about distance—this is about feel and fluidity, not crushing shots on the range.
Source: GolfWRX forum members discuss the benefits of half swing drills, noting improvements in swing mechanics and consistency.
Before You Go:
- Family Golfing: Crafting Family Memories on the Greens – A Guide
- Golf and Wellness: Top Retreats for a Holistic Golfing Experience
- The Guide to Yoga for Golf: Finding Balance and Power on the Green
Main Takeaway
Warming up doesn’t mean breaking a sweat; it just means getting your body and swing in sync before that first shot. These three moves take less than 10 minutes and can help you start your round strong, feel looser, and swing more confidently from hole one. Try them next time you play—and your scorecard might thank you. Free your body and mind of any pre-round stiffness!
Writer/Editor: Danny Kapp is a passionate golf enthusiast and a 9-year veteran golf blog writer for Rock Bottom Golf, offering his unique perspective on the game. With a keen eye for detail, he covers various aspects of golf, ranging from technical insights to the latest trends in golf equipment and golf technology.
⚠️ Disclaimer:
Always consult a doctor or qualified medical professional before starting any new health or exercise routine, especially if you have existing injuries or medical conditions. This content is for informational purposes only and is not a substitute for professional medical advice.