I was just out at an event today for the Chi Chi Rodriguez Youth Foundation. I had a great time and helped a lot of golfers out getting truly warmed up for their round of golf. But there was one thing that bugged me. I would let the golfers know I was there to put them through a warm up, and the first thing they said was “Oh great, some stretches”. Don’t get me wrong, stretching is great, but there is a better way to get ready for a round of golf. This better warm up includes priming muscles to be stronger and awake when you need them, stabilizing the core, and creating greater ranges of motion for all mobile joints. So what I’m really saying is if you are just doing some stretches before a round, you’re holding yourself back from the best round you’ve ever had!
A lot of the time you’ll see golfers go straight to the driving range and just start swinging with a lower club and work their way up to the driver, this is the worst thing you can do. Your body is stiff and the muscles are cold. Now you take that cold muscle you move it through as much range of motion as you can one direction then immediately change direction and using your body like a whip uncoil and hit a ball. Think about that, your muscles haven’t moved and you are expecting them to go full speed right away? This is when people pull a muscle. If they do a “warm up” it’s one of the few toe touches, hold the club on the shoulders and rotate a little, and maybe the club over the head to stretch the shoulders. While this is better than nothing, it really did nothing to truly prime the muscles and wake the body up. There is a better way!
I only had about 5 to 6 minutes with each golfer and while I would love to have more like 15 to 20 minutes with each of them, I had to get through as many of them as possible. In that time I activated the upper back musculature using mini bands and had them perform an active upper body mobilization. We also activated the gluteus medius, one of most mis/under used muscles I see. Then we worked again on upper body mobility opening up the entire thoracic rib cage while also activating the core and working on stability in the lower body. Then we finished off with a little hamstring and gluteus mobilization. We honestly did 5 exercises and we hit the whole body. If I had time I would love to put them through a second and/or third round of these. What we did was just the tip of the iceberg.
What I just talked about may seem like a lot but it’s not really when you go through it. It just requires a lot of attention to detail and a lot of focus to truly wake the body up. This is the goal of warming up; you are preparing the body for the activity ahead.
THIS IS THE WARM UP WE DID