The Golf Warm Up That Will Change Your Game

By Yatta Golf | Apr 10, 2025 

Let’s be real. We’ve all either skipped the warm-up or phoned it in with a couple of half-hearted arm circles and a dramatic yawn. And then 10 minutes into your game, you're wheezing like a vacuum that sucked up a sock. Whether you're hitting the gym, the course, or the court, a proper warm-up is your secret weapon. It’s like coffee for your muscles – wake 'em up before they embarrass you in front of your friends.

So, what does the perfect warm-up look like? What should you not do unless you enjoy walking like a baby giraffe the next day? Let’s break it down.

The Ultimate Golf Warm Up

According to the pros at the Mayo Clinic, NASM, and other fitness overlords, a solid warm-up routine should hit these key elements, featuring six specific moves to get the job done:

• Jumping Jacks – 30 seconds: Get the blood flowing and your heart rate up. It’s simple, effective, and brings you right back to gym class glory days.
• Leg Swings – 10 reps per leg: Stand next to a wall and swing one leg forward and backward like you’re punting an imaginary football. Great for loosening up hips and hamstrings.
• Arm Circles – 20 seconds forward, 20 seconds backward: Start small and build to bigger circles. Loosen those shoulders so you don’t sound like a bowl of Rice Krispies later.
• Walking Lunges – 10 steps per leg: A dynamic move that activates glutes, quads, and hips while improving balance. Bonus points if you do them with flair.
• Glute Bridges – 10-15 reps: Lie on your back, feet flat on the ground, and lift your hips up. Wake up those glutes—they’re about to carry the team.
• Torso Twists – 20 reps (10 each side): Stand tall, twist from side to side with control. A must if your workout involves any kind of rotation (looking at you, golfers and pickleballers).

3 Things To Remember (Sticky Notes for Your Muscles)

Warm-ups don’t have to be complicated, but they do need to be consistent. Here are some reminders that’ll keep your pre-workout game strong and your post-workout regrets to a minimum.

• Hydration Matters: Even before your workout, sip some water. Your muscles are basically water balloons filled with ambition. Drinking water will simplily help you golf better.
• AVOID Static Stretching Cold: Stretching like a yoga master while your muscles are still in sleep mode is a big nope. It can reduce performance and increase injury risk. Save the long holds for post-workout.
• Listen to Your Body: If something feels off, adjust. The goal is to feel better, not become a contortionist. While most of us don't stretch enough, it's also possible to stretch too much.

At the end of the day, a solid warm-up isn’t about adding fluff to your workout—it’s about setting the stage. It helps your muscles perform better, reduces injury risk, and mentally shifts you into go-mode.

You don’t need to make it complicated. You just need to make it count. So whether you’re lifting, sprinting, swinging, or just trying to stay loose, take those few minutes to warm up right. Your body will thank you—immediately and especially tomorrow morning.

Sources: Mayo Clinic, National Academy of Sports Medicine (NASM), American Council on Exercise (ACE), Journal of Strength and Conditioning Research.