The Loop

Fitness Friday: A warm-up for people who don't like to warm up

November 01, 2013

A few weeks back,I demonstrated a pre-round muscle-activation routine that will really get the muscles primed before you play. It was fairly thorough and, if done properly, would take about 10-15 minutes to complete.

What was I thinking?

Most golfers spend somewhere between 0 and 30 seconds getting their bodies ready to play golf. Their routines typically involve making about 5-10 practice swings with their drivers. Then they peg a ball and go. Now, if that's the way you're going to play golf, so be it. Just don't come crying when you're sidelined for six weeks with a herniated disc or a sprained knee.

For the rest of you, if you're not willing to endure a full, pre-round warm-up routine, I've got a modified version that hits most of the major muscle groups needed to swing the club safely and effectively, and it can be done in less than five minutes. There's one catch: You need to have a stretch band handy. In the video, I'm using one of PGA Tour trainer Dave Herman's SuperFlex bands (@superflexfit). But you can use any stretch band so long as it can be anchored to a fixed position.

So if you have Attention Deficit Disorder or typically arrive at the course nine minutes before your tee time, try this pre-round warm-up (watch video below). The first exercise will activate most of your lower-body muscles as well as the rotator cuffs and scapula region in the upper body. The second helps hip mobility and core stabilization by getting the hip flexors, obliques and abdominus muscles primed. One reminder: I demonstrate the first exercise on one leg and the other exercise in one direction. But you'll want to switch legs and directions when you train.

Ron Kaspriske is the fitness editor for Golf Digest.*

(Photo by iStock Photo)