Tag Archives: Dynamic Warm-Up

Simple Warm Up Exercise that Could Change Your Game

If I only have time to do one golf-specific warm-up exercise, this is the one I choose.

The cross-crawl exercise is an excellent exercise to activate both sides of the brain because you are doing movement in two different directions challenging your balance and coordination. This exercise links the right and left hemispheres of the brain, allowing for electrical impulses and information to pass freely between the two.

Why is this important for golf?  Because the golf swing requires both sides of the brain to be working in conjunction to create a fluid motion.  If the right and left sides of the brain don’t communicate effectively, the swing with be out of rhythm and synchronization.

According to Back to Health, humans are contralateral beings in reference to their neurological organization. The automatic sequencing of upright muscle movement (walking and running) is meant to be always coordinated the same way. That is the right arm goes forward, the left leg will do the same and when the left arm goes forward, the right leg will do the same. This is what is meant by a contralateral (cross pattern) neurological organization.

Contralateral or ‘cross pattern’ is learned.  We learn this as we crawl on the floor as babies.  We further develop these patterns, to ingrain them into our nervous system, by walking, running and doing more complex exercises.

But just because we learn these patterns as children, doesn’t necessarily mean that the movement stays in our nervous system for the rest of our lives.  In fact, if you don’t do these complex movement patterns or stimulate your nervous system, on a regular basis, you lose the motion.  That is why athletes practice their sport so much. They are rehearsing the movement so that the body doesn’t forget. That is why professional golfers spend so much time practicing their swing to ensure that their nerves are functioning properly when it is time to perform.

One way to active your nervous system so that you are able to perform at your peak is to do cross-crawl exercises. This exercise will not only warm up your muscles but active both sides of your brain to perform at your best.

  1. Stand in a shoulder width stance holding a golf club parallel to the ground.
  2. Bring one knee up to your opposite elbow rotating at the waist.
  3. Return to the start position and then bring the other  knee up to the opposite elbow.
  4. Return to the start position.
  5. Keep your chest up as you bring your knees up to the elbow.  Don’t bend over to touch your knees.
  6. The larger the range of motion and the faster you move, the more stimulus your brain receives and the quicker the brain and body can synchronize.
  7. Alternate bringing one knee up to the opposite elbow for 8 to 10 repetitions.

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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.