Full Body Golf Warmup [Exercises to Do Before You Tee Off]
Full Body Golf Warmup [Exercises to Do Before You Tee Off]


if you’re looking for a good golf
warm-up then look no further because in this video you’re gonna learn seven
exercises that get your whole body prepared every joint every muscle so
that you can have a great round and stay injury-free in the process hey it’s Eric
Wong here from precision movement and today I’m gonna show you seven exercises
that you can use as part of your golf warm up before you tee off to improve
not just your mobility but your control and your stability through every at
every joint in your body so that everything is prepared to help you have
a great round now one difference that you’re gonna see if you’ve done or
looked at other dynamic mobility warm-up routines for golf is that we’re doing
the movements much slower and the reason why we do that is because that ensures
that the muscles are active throughout the full range and that gives the joint
stability and it helps you to stay injury free come when you contrast that
to you exercises like say like swings where you’re using momentum you’re not
activating the muscles through the full range compared to doing a leg swing like
this okay the difference there is that when
I’m throwing it up like that the muscles aren’t active they’re month the muscles
are active here a little bit and then for the at the end range
it’s just momentum taking me there so we’re not fully activating that end
range we’re going there but we’re not taking ourselves there we’re not
actively bringing our joints to the end range and when we don’t do that we are
not training and warming up stability of that joint so that’s a main difference
that you’ll see what the exercise is that you’re going to learn here compared
to others the other difference the other big difference that you’ll notice is
that the movements that I’m going to teach you are
include very important key technical points so if you’ve and I looked on
YouTube at other videos the technical pointers are lacking in a lot of them
let’s just put it that way and just like golf it’s all about those subtle little
details that make your swing better and better so that’s what you’re gonna learn
here I’m going to take you through each of the exercises and then I’m gonna
describe why I’ve chosen these exercises and I’m gonna teach you the key points
to do and also the mistakes the common mistakes that people often make when
they perform these exercises so the first one is six-way neck movement so
the six ways I call it that because you’re moving your neck in six different
directions okay but it’s very specific how we’re going to do it now this is
important this in the next Iker technique are very important because
when you’re addressing the ball and you are swinging from what I understand for
my limited golfing experiences you want to keep your head on the ball as you
bring the club back you don’t want to rotate the head up because that’s gonna
make your swing less consistent so we’ve got to be able to keep our head on the
ball and mobilizing the neck is going to help you to do that
so here’s the technique stand up nice and tall
and get a double chin to lengthen the cervical spine and we’re gonna match our
breathing to the movement so the first two movements are flexion and extension
so start with a breath in and as you exhale bring your chin to your chest
slowly and then as you inhale you’re going to look up exhale into flexion and inhale into
extension now throughout all these movements make
sure you keep your tongue at the roof of your mouth behind your two front teeth
and keep your mouth closed that’s just going to help to activate the neck
musculature better so that’s the first movement flexion and extension the next
pair of movements are rotation so deep breath in exhale inhale as you return to
Center and exhale as you go the other direction inhale return Center and then
you exhale as you go in either direction so the key point here is pure head
rotation without any compensatory torso rotation so a lot of times people are
limited in rotation so when they rotate the shoulders will turn along with the
head that’s what you want to avoid you want to stay tall keep that double chin
and rotate without moving anything else everything nekkid down stays completely
still so that’s the next pair of movements and the final pair of
movements are lateral bending or side bending so take a deep breath in and as
you exhale bring your ear to your shoulder inhale to neutral and exhale to
the other side okay so for those exercises you can do anywhere from two
to three repetitions of each and then you move on the next technique is a
technique that I call a dissociation technique and dissociation is one of my
core concepts part of my four-step process to improve mobility and movement
longevity and what it is is doing the opposite of commonly associated movement
pattern so as I mentioned earlier head rotation is often associated
with torso rotation just an automatic wiring of the neuromuscular system
dissociation is essentially doing the opposite of that okay so for this
technique we’re dissociating head and torso rotation you’re gonna take get
into kind of your golf stance in terms of foot width arms in front and you want
your scapula to be protracted so your scapula are not pinched back together
but they’re wrapped around towards the front of your body hands together in
front and what you’re going to do is you’re going to match the rhythm so as I
rotate my head I’m gonna rotate my torso in the opposite direction
okay stay tall through the spine and you’ll get to end range at end range
you’re continuing to rotate and activate so it’s like I’m trying to go turn my
head that way more and I’m also trying to rotate my torso more that way so the
muscles are fired right up you’ll feel the obliques the abdominals get active
there and that’s a good thing and then you go the other direction you hold for
about five seconds or one I like to say one slow 360 breath stay tall balanced
in your feet keep activating slow 360 breath through expand your torso in all
directions and then you release under control and go in the opposite direction okay
so this technique again two to three repetitions per side hold for one slow
360 breath at end range and it’s critical that you continue to activate
and try to go further in either direction even though you’re not moving
because you’re at end range so this technique is directly applicable to
being able to keep your head down on the ball as you rotate your torso with the
backswing and the follow-through as well so that’s the dissociation technique of
head and torso rotation and that’s number two now you might be thinking oh
how am I gonna remember all this stuff well I’ve got a follow a long video that
you can grab but I’ll tell you about that after we go through the whole
routine next up is the shoulder circle to cross over so this technique again it
looks simple but when you do it as I instruct you’ll see it’s a lot more
difficult and challenging than it at first glance so for this technique you
want to go into shoulder extension as much extension as you can so that’s
putting your arms behind you elbows stay straight the whole time as balanced
stance and from here you’re doing a big circle without moving your spine or your
head but you’re continuing to push your hands back as if I’m trying to touch my
hands back behind my body elbows straight I’m continuing to try to push
my hands back that way the whole time as I go up overhead still I’m trying to
push my hands back okay once you get up you’re coming in front and you’re
crossing your arms over and it’s as if I’m trying to squeeze something in
between my biceps here and between my chest as hard as I can
coming all the way down into another repetition okay so that pace is the pace
that you want to be doing this technique at now this is important because we
don’t often from what I’ve seen in other warm-ups that I’ve looked at we don’t
offer trained horizontal shoulder flexion here so that’s this range this
end range we don’t often train that all for not training that how are we going
to do it effectively on a backswing okay or a follow-through this technique not
only gets you open so that your posture you have good alignment you can open the
chest up so the muscles aren’t restricting you and
pulling you forward it’s gonna open you up there but then we bring it around and
work that horizontal flexion when we come in front and do the crossover okay
so this technique do about three repetitions and when you do it with that
intention and the activation as I show and at the pace that I show it’s a very
effective technique to warm up the shoulders next up behind the back
scapular circle so the scapula is a shoulder blade
this technique hands behind the back you want to go as high as you can without
rounding forward so I can get really really really high but if I have to
round forward like so that’s not what I want okay you want to be able to stand
in a nice neutral alignment bring your hands back and be able to maintain that
alignment once you’ve found the height the technique is doing circles with your
scapula so forward protraction up as elevation
going nice and slow keep them up as you retract and then keep them retracted as
you depress and then again four it is protraction elevation retraction and depression so you go in one direction
and then you go in the other direction elevation protraction depression retraction yeah doing about three to
five circles in each direction so the scapula shoulder movement so we’re
getting full range of shoulder and scapular motion so we can get that big
backswing and big follow-through next up we have the wrist so the wrists need to
be moving and need to be warmed up just like any other joint so what we’re gonna
do arms in front
wrist rotations but we’re not just kind of doing this thing yeah
quick quick we’re going really slow and we’re trying to make as big of a circle
as possible so start with fists and the reason why I’m doing fist is because
you’re grabbing the club with fists we’re gonna start radial deviation so
that’s bringing towards the middle and then extension keeping the fist keeping
a moderate grip not a super strong grip and then all nerdy VA ssin and then
flexion to go in one direction flexion to radial radial – extension extension –
ulnar deviation and then ulnar deviation – flexion one direction and the other at
this pace nice and slow and all movements are done at the full ranges
you’re trying to expand that range as you do the movement try and expand that
circle as big as possible three circles in either direction
next up quarter squat hip internal and external rotation so the quarter squat
is here and we’re doing one leg now you could use your club to hang on for
balance or you can just put your foot on the ground and just touch down when you
need it but ideally you’re on one leg because that’s just gonna fire up the
stabilizer muscles a little bit more to get more activation so quarter squat the
key point here is something I call metatarsal pressure so your weight is
distributed amongst your foot evenly heel to toes but we want to focus on
pushing down through the ball of each toe so the five metatarsals that’s the
pressure metatarsal pressure yeah so maintain that metatarsal pressure and
keep the quarter squat position nice alignment and then slowly from the hip
you’re rotating holding myself here this is internal hip rotation and I’m going
to keep fire myself firing these muscles up to try to
get more internal rotation even though I’m at and range already so I’m fired up
five seconds and then slowly drive yourself out of it using the hip muscles
again in two external rotation and again I’m here at end range and I’m going to
continue to try to get further into external rotation and then again
internal rotation trying to pull myself into more internal rotation five second
hold and then slowly control myself out into external rotation for a five second
hold all the while maintaining metatarsal pressure yeah now like I said
if you need to balance on a wall or a golf club totally fine it’s better to do
that than to be flopping all over the place
it’s not that you’re doing the exercise wrong it’s just that’s the level that
you’re at doing the exercise under control
holding on to something is way better because you’re still getting that
activation let’s do that three internals and externals on either side holding for
five seconds next up the final exercise is the split stance closed chain ankle
circle so ankles are critical for golf a lot of people will teach ankle circles
like this which is cool better than nothing
however golfing you’re on the ground and your body’s moving over top of your feet
and your ankles not your ankles or your foot moving around your leg so closed
chain is when our body is stuck or our body is moving and the limb is fixed
open chain is when the body is fixed and the limbs are moving so this is an open
chain movement or a bench press open chain movement a push up is a closed
chain movements tans closed chain ankle circle get into a split stance I’ll show
you a couple views here you want to get as much weight upfront as you can
because that’s going to warm up the joints in
the muscles in a specific pattern taking that load you’re gonna go over onto the
lateral edge go right into plantar flexion down into eversion
and then up on the heel and then rotate around again another technique where
balance is not what we’re trying to Train here so if you need to hold on to
something you can otherwise do it like I’m showing you so you get the full rein
try to full range of every range that we have here so dorsiflexion roll around
inversion right into plantar flexion and around both directions okay notice the
slow pace the control and the technique the precise cueing of the exercises so
of course do three both sides do three circles in either direction on either
side okay so there you have the warm-up the seven exercises that you should do
to get your body ready for golf but in a different way than a lot of stuff you
might have seen in the past if you like this warmup and the idea of using this
but you think you’d want a follow along video something that easier to follow
where I don’t go through all the explanation I just take you through the
exercises then follow the link at the end of this video or in the description
down below and you can download follow a long video
where I’ll take you through every exercise do the reps with you and remind
you as we’re going of the key pointers to remember so check out the link go
ahead you’ll also get a PDF download of the exercises and bullet point
descriptions of each technique if you just want to print something out and
follow it that way but either way head over to that link and you can download
that completely free and start using this warm-up to have a great round great
rounds out there on the greens and to help keep yourself injury free so
you can keep golfing all summer long and hopefully for the rest of your life

1 thought on “Full Body Golf Warmup [Exercises to Do Before You Tee Off]”

  1. Barbara Montgomery says:

    Thank you terrific teacher. Key, technical points are so important. Your videos are so informative!

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