Dynamic Stretches for Golf

Dynamic Stretches for Golf Improve Performance

A typical golf professional arrives at the course hours before their tee time.  They begin with stretches to loosen their body up and begin their routine on the practice green.  Professional players focus on other short game areas such as chips, pitches and bunker shots.  Next, they work on their full swing at the practice range.  Typically, they spend a few more minutes on the putting green before they head to the first tee.  There is no doubt they are fully prepared physically and mentally for their upcoming round.

Recreational players often arrive at the golf course with only a few minutes to prior to their tee time.  They spend little or no time warming up and the first three or four holes result in a disaster.  While you don’t need to go through an in depth routine such as a tour professional, you should spend a few minutes warming up before your round.

There are several forms of stretching.  Static stretching is the most common form that greatly improves flexibility.  However, static stretches does little to contract the muscles needed to generate powerful golf swings.  Dynamic stretches help improve your range of motion while reducing muscle stiffness.  In addition, research indicates dynamic stretches have a positive influence on performance.  Many athletes in other sports also prefer dynamic stretches during their warm up routine.  The following dynamic stretches are useful for golfers.  

Supported Squats

Place a club over your head with your hands on both ends of the club.  Your arms should be fully extended up.  Stand with your feet shoulder width and squat down until your thighs are close to parallel with the ground.

Arm Swings

Stand with your feet shoulder width and arms extended out to your sides.  Slowly swing your arms back and forth across the front of your body.

Trunk Rotations

Place a club behind your neck with your hands on both ends.  Stand with your feet shoulder width and bend your knees slightly and at your waist.  Turn to each side so you get one end of the club directly in front of you with each turn.

Side Bends

Stand with your feet shoulder width and hold a club behind your neck.  Bend to each side and keep your torso straight.  Avoid leaning forward or backward, only go to each side.

Swing a Weighted Club

Practice swinging with a heavy club.   Swinging a weighted club is designed to increase flexibility, add swing speed, increase distance and build muscle.  Take a normal set up and make continuous swings forward and backward without stopping.

 Try swinging with TaylorMade’s removable swing weight.

Leg Swings

Stand with your feet approximately shoulder width and near an object you can grab for support.  Begin by slowly swinging your right leg forward and backward.  Switch to the other leg.  Your body should remain standing straight up through the leg swings.

Alternate Toe Touches

Begin by spreading your feet a comfortable distance apart.  Lean toward your left leg and touch your left foot with your right hand.  You should feel a stretch in your lower back and hamstrings.  Repeat the motion for the other foot.

Matt Keller, PGA




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