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Do the Cardiogolf Pre-Round Warm Up Routine.

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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 warmup 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. In this routine, that only takes 5 to 10 minutes, I have chosen exercises that target golf-specific muscles.

Every part of your body is important in the golf swing, but the hips are a major factor in generating power in your golf swing. The hip joints and surrounding muscles need to rotate in the golf swing. Where many people go wrong is that they slide their hips or stand up as they swing, mostly because we spend the day sitting and our hips are generally tighter than other muscles and joints  causing these compensations.

Creating mobility in the hips will help you turn more efficiently and generate more power. Try this hip mobility exercise can be done as a warm up before play or practice.  This may seem like simple exercise but it will help you increase the range of motion in your hips, challenge your balance and even help you strengthen the supporting leg. This exercise is a staple in my Cardiogolf Pre-Round Warm Up Routine.

Forward Hip Swings

• Stand in a shoulder width stance using a golf club for balance.
• Lift one leg up so your foot is up in the air, hinging from your hip socket.
• Swing your leg back and then forward, taking your hip through full range of motion.
• Continuously swing your leg back and forward for 8 to 10 repetitions.
• Return to the start position and repeat on opposite leg.
• Do 8 to 10 repetitions on both legs.

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Cardiogolf Exercise #115