Plenty of golfers arrive at the course a few minutes before their tee time, take two practice swings and step up to the first tee. Then they wonder why their first few holes feel stiff and inconsistent. The golf swing asks for a lot of rotation, balance and speed. Without preparation, your body may not be ready to deliver them.
A short, focused warm-up can help you swing more freely from the first shot. This routine takes about 10 minutes, needs only a golf club and can be done next to the car, on the range or by the first tee.
What a good golf warm-up does
- Raises body temperature. Warm muscles are more ready to move quickly.
- Opens up rotation. The hips and upper back drive the turn in the backswing and follow-through.
- Prepares the shoulders, wrists and lower back. These areas work hard in every swing.
- Builds up speed gradually. Easy swings first, full speed later.
The 10-minute routine
Part 1: Get warm (2 minutes)
- Brisk walk for 1 minute, or march in place.
- Arm circles: 10 forward and 10 backward.
- Bodyweight squats: 10 reps, holding a club across the shoulders or in front for balance.
Part 2: Mobility with a club (5 minutes)
- Club trunk rotations: Hold the club across your shoulders behind your neck, get into your golf posture and rotate back and through slowly. 10 reps.
- Hip hinge with club: Hold the club along your spine and practice hinging from the hips into address posture while the club stays in contact with your head, upper back and tailbone. 8 reps.
- Lunge with rotation: Step forward into a lunge holding the club in front, and rotate gently toward the front leg. 5 per side.
- Overhead side bends: Hold the club overhead with both hands and lean gently to each side. 5 per side.
- Leg swings: Using the club for balance, swing each leg forward and back 10 times and side to side 10 times.
- Wrist circles and forearm stretches: 10 circles each way, then gentle stretches.
Part 3: Build up the swing (3 minutes)
- Half swings: 10 slow, easy swings at about 50 percent.
- Three-quarter swings: 5 to 10 at about 75 percent.
- Full swings: A few full-speed practice swings, alternating sides with a few left-handed (or opposite) swings to balance the body.
If you have time at the range
Hit balls in a progression: start with wedges and short irons with easy tempo, move to mid irons, then a few hybrids or woods, and finish with the club you'll hit on the first tee. Finish with a few putts on the practice green to get a feel for speed. Avoid hitting a large bucket at full speed before a round. The goal is to get ready, not to tire yourself out.
Why this helps
Gradually moving from general movement to golf-specific motion is a widely used approach in sports warm-ups. Many golfers find it helps them feel looser and more in control early in the round. It's also a great habit for golfers who often feel stiff in the back or hips after driving to the course.
Build your golf body off the course
A warm-up gets you ready for today's round. Strength and mobility training get you ready for the season. Exercises like hip hinges, split squats, rows, rotational medicine ball throws and core work support a strong, consistent swing. Our golf training programs lay these out step by step. Golfers over 50 can also find age-friendly plans in our 50+ programs.
Common mistakes
- Swinging a driver hard with no warm-up. Build up gradually.
- Long static stretches before playing. Short, active movements are usually better before a round. Save longer stretches for after.
- Ignoring stiffness or pain. Work in a comfortable range and consult a medical professional about persistent pain.
- Only warming up the arms. The golf swing is driven by the hips and trunk.
Quick answers
Is 10 minutes really enough? For most recreational golfers, yes. It's far better than no warm-up.
Should I warm up for a casual round? Yes. The swing is the same, whether it's casual or competitive.
Can I do this routine on non-golf days? Yes. The mobility portion makes a good daily routine.
Start strong from the first tee
Ten minutes before your round can make the first few holes feel like the middle of the round. For a program that fits your level, take the free program quiz.
Consult a physician before beginning a new exercise program.