Why a Proper Golf Warm Up Matters

A proper golf warm up is the most overlooked part of golf performance. Most golfers either skip it completely or rush through a few random stretches before heading out the door. This leads to a lot of problems that could have been avoided. A poor warm up leaves you stiff, limits swing speed and increases injury risk before you ever hit your first ball. For most golfers, they do not even start to feel warm until the 6th hole.

The good news is you do not need a gym, fancy equipment, or a long routine to prepare your body for golf. This simple at home golf warm up focuses on improving mobility in the hips, spine, and shoulders, the three most important areas of the body for golfers.

This routine can be done before a round, before a range session, or anytime you want to work on your golf game and move better overall.

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What Your Warmup Should Do for You

A good golf warm up should do three things:

1. Increase joint mobility in key areas like the hips, thoracic spine, and shoulders

2. Improve rotation and sequencing for a faster, more efficient swing

3. Help prevent injuries before they happen

When your body moves more efficiently, your swing becomes more consistent, faster, and easier on your joints. This is how you play your best and safest golf.

The Best Dynamic Golf Warmup

1. Seated Hip Internal Rotation

Why it matters:
Hip internal rotation is critical for weight shift, ground force production, and protecting your lower back during the swing. Limited hip rotation forces compensation elsewhere, often leading to pain or swing inefficiencies.

How to do it
Sit tall on the floor or a bench and move through controlled internal rotation on each side. Focus on smooth, controlled reps rather than forcing range of motion.

2. Squat to Forward Fold

Why it matters:
This movement opens the hips, hamstrings and ankles all at once. It helps open almost your entire body through a dynamic, athletic movement that prepares you to move efficiently. 

How to do it
Move slowly from a deep squat into a forward fold, then return back to the squat. Focus on controlled movement, breathe, and stay relaxed as you move through each rep.

PVC Rotations

Why it matters:
PVC rotations help loosen up the spine and prevent imbalances. This is one of my personal favorite dynamic movements that every golfer should be doing before they swing a club.

How to do it:
Use a PVC pipe or a golf club and hinge at the hips. Rotate through your full range of motion, starting at a slow and controlled pace.