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QUICK AND EASY WARM UP EXERCISE TO AVOID THOSE BIG NUMBERS ON THE GOLF COURSE

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Why Warm Up ?

For many of us, we used to be able to hop out of the car, go straight to the first tee and rip a drive down the middle of the fairway. Now by skipping a warm-up before a round of golf may mean it takes us 4 or 5 holes before you loosen up and gain your form and by that time your score may already be ruined. Here is a quick and easy pre-round warm-up exercise to help you avoid those big numbers on the scorecard.

The point of a warm up is to elevate your heart rate to get your blood flowing to warm muscles so they are loose and supple to make it is easier to swing. You can do this warm-up at your house before your round of golf, if you don’t have a long drive to the golf course or on the driving range. Don’t be embarrassed to do the routine, it couldn’t more humiliating than topping your drive off the first tee.

There are many ways to warm-up like jogging, doing jumping jacks or even taking practice swings, but this exercise targets golf-specific muscles.

Golf-Specific Warm Up Exercise

Hip rotation in a golf swing is one of the most important parts of developing an efficient golf swing. In a study presented by the American College of Sports Medicine, researchers looked at the difference between hip strength and level of golf ability and the difference between hip strength and self-reported driving distance.

The study showed hip abduction strength was significantly higher in better golfers. In addition, all the hip movements tended to be stronger in the best golfers who had the lowest handicaps and longest driving distances.

If your hips are tight and weak, the tendency is to slide the hips to the side on the backswing instead of turning them, which causes the dreaded reverse upper body tilt.

Standing Hip Abductor Warm Up Exercise
  1. Holding on to a club, take a shoulder width stance.
  2. Brace your supporting leg by bending your knee and then swing one leg out from side to side.
  3. Repeat on opposite leg.
  4. Do 8 to 10 repetitions on each leg

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Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

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Click here to see my favorite training aide. 


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Warm Up Your Swing for Better Scores

I recommend every workout session (and every round of golf you play) starts here with the Cardiogolf warm-up routine.

What many golfers think of warming up is a few casual stretches before heading to the practice range or first tee. However, warming up is more critically important than that, and literally is (or should be) a mindful process. The purpose of a proper warm up is to increase muscle temperature, which increases blood flow to bring needed oxygen to activate muscles and joints.

Although static stretching is recommended before any physical activity, it is only one component in the process of warming up, a process that should be completed even before a few practice drives or putts. Before a proper warm- up, your body is not ready to hit full shots, and putting on the practice green is not active enough to increase muscle temperature.

There are two types of warm-ups: active and general. Active warm-ups can be general or golf specific. You should incorporate an active warm-up before you stretch specifically for golf. A general warm-up incorporates large muscles of the upper and lower body, and requires you to move at a brisk pace for 5 to 10 minutes to elevate your heart rate. For younger players the ideal is to break a sweat; for older golfers, it’s to become slightly winded. Recommended activities include walking, jogging, jumping jacks, jump rope or anything that will increase your heart rate.

After completing a general warm-up, you are then ready to proceed to the golf specific warm-up phase. This is also known as movement rehearsal. You are literally duplicating or rehearsing the moves used in the golf swing. Research has revealed that if you warm up specifically for the movement you will be performing, you will be much more effective than others doing the same activity but who only do general stretches.

The great thing about this routine is that it will warm you up, it is specific for golf, and if you did it every day you could increase your flexibility. It starts by warming up the lower body; then moves into the core, which includes back, abs and chest; and finishes with loosening your shoulders, arms, wrists and hands.