Field Notes
Golf Warm-Up Routine: 5 Exercises to Do Before You Tee Off
A 10-minute golf warm-up routine using resistance bands and alignment sticks that primes your hips, shoulders, and wrist hinge before the first tee — and reduces injury risk across 18 holes.
Why a Golf Warm-Up Matters
Most golfers walk from the car to the first tee and swing their hardest shot of the day cold. The rotational forces in a golf swing exceed what most daily activities produce — the hips, thoracic spine, and lead shoulder all need blood flow and range of motion before a full-speed swing. A 10-minute warm-up reduces the risk of early-round injuries, improves first-hole contact, and gives your body time to find the tempo of the swing before the score starts.
Exercise 1: Hip Circle Rotation (2 Minutes)
Stand with feet shoulder-width apart and hands on hips. Make slow, deliberate hip circles in both directions for 30 seconds each way. This activates the hip flexors and rotational muscles that power the downswing. If you have a golf resistance band ($22), hold it around your thighs and perform the circles against band resistance — this activates the glutes more effectively than bodyweight alone. Follow with 10 slow hip bumps in each direction to open the hip joints before the first full swing.
Exercise 2: Shoulder Cross-Body Stretch (2 Minutes)
Standing upright, pull one arm across the body with the other hand and hold for 20 seconds. Repeat on both sides twice. This opens the posterior shoulder capsule — the muscle group that restricts backswing rotation and causes the reverse pivot that produces toe contact on impact tape. Do this exercise on a cold morning before you ever grip a club. If you have a resistance band, hold both ends behind the back and pull outward for 10 reps to activate the rear deltoids and rotator cuff muscles.
Exercise 3: Alignment Stick Torso Rotation (2 Minutes)
Place an alignment stick ($24) across your shoulders, holding it in place with both hands. Rotate the torso slowly in both directions — right and left — for 10 reps each. Focus on keeping the lower body quiet and rotating only from the thoracic spine. This drill recreates the shoulder turn of the backswing without club weight, waking up the muscles that control rotation. Do it with increasing speed over 2 minutes until you reach 80% of your full rotation speed.
Exercise 4: Wrist Hinge and Forearm Warm-Up (2 Minutes)
Extend both arms in front of the body at chest height. Slowly hinge both wrists up and down through their full range of motion for 30 seconds. Follow with slow forearm rotation (supination and pronation) for 30 seconds. Golf grips involve significant forearm and wrist tension, and cold forearms and wrists restrict the natural hinge and release of the club. This exercise reduces the stiffness that causes flipping or casting on the downswing in the first few holes.
Exercise 5: Short Game Warm-Up Chip (2 Minutes)
Before hitting full shots, take 10-12 short pitch shots with a wedge from a relaxed, unhurried tempo. Focus on the ball-first contact (use impact tape on the first 3 shots if at the range) and tempo — not distance. Short game warm-ups transition the body from static stretching to active club contact, making the first full-swing shots feel more natural. This is the step most golfers skip in a hurry, and the one that costs them the most on holes 1 and 2.
Tools Needed for This Routine
Alignment sticks ($24) and a golf resistance band set ($22) give you everything for this warm-up in a bag side pocket. The sticks are multi-use (also for alignment drills on the range), and the bands are lightweight enough to live in the bag permanently. Total warm-up kit under $50 — less than the cost of one lost pro-V1.
Continue with WYX golf essentials or read The Long Game.