Tag Archives: Dynamic Warm-Up

Prime the Pump for Better Scores

I have gas leaf blower.  It never starts up right away. If it is cold outside or we haven’t used it in a while, we have to prime the pump and pull the cord a few times before it gets going.

Our body’s are the same way.  You need to loosen up a little bit before you swing full speed.  For most of us, it takes 4 or 5 holes to warm up before we get a flow with our swing and by that time your score may already be ruined.  If you had only ‘primed the pump’ or did a golf-specific warmup before you teed off, you could have avoided those big numbers the first few holes.

Click here to download the Free Cardiogolf Pre-Round Warm-Up Routine E-Book.

Check out the following routine that can be done at home or at the driving range to loosen muscles and rehearse golf swing movements.

Click here to see my favorite training aide. 

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Burn Your Obliques to Fire Up Your Swing

In the golf swing, you need to be able to do a combination of side flexion (frontal plane movement or side to side motion) and rotation (transverse plane or rotational movement) in your core to wind up your torso to create power.

Your obliques, along with erector spinae and abdominals are responsible for side flexion or lateral movement in your golf swing.   If you have limited range of motion in any of these areas, then it is difficult to create the positions needed to get power.  Although it is not necessary to know exactly what anatomy is used in the golf swing to play your best, having some awareness of what muscles are used can help you prepare your body to move at its best.

Having weak or tight oblique muscles could lead to swing flaws.  Having an awareness of how to activate those muscles could help you move and swing better.

This side to side Pilates inspired exercise is one of many dynamic exercises that I incorporate into the Cardiogolf Pre-Round Warm-Up Routine that can help you increase your core temperature, prepare your nervous system for performing the golf swing, and strengthen your body.  If you incorporate this exercise into your daily routine, you could strengthen those muscles and fire up your swing. Click here to download the Cardiogolf Pre-Round Warm-Up for FREE.

Modified Side to Side with Golf Club

  • Hold a golf club across your body with your palms facing down.
  • Lift the club up in the air, so that your arms are extended.
  • To prepare inhale, as you straighten your back, pull your abdominals muscles in and anchor hips down.
  • Inhale, reach arms higher, exhale, lean to the right side, inhale, pull yourself back up and return to the center.
  • Inhale, reach arms higher, exhale lean to the left side, inhale,  pull yourself back up and return to the center.
  • Repeat motion on each side for 8 to 10 repetitions.

Keep hips anchored so that you feel a slight burn or tug in your obliques as you lean to the side.