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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
- Holding on to a club, take a shoulder width stance.
- Brace your supporting leg by bending your knee and then swing one leg out from side to side.
- Repeat on opposite leg.
- Do 8 to 10 repetitions on each leg
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