The 5-Minute Golf Warm-Up That Will Change Your Game
Warming up before golf is often overlooked, but a proper routine can instantly improve your performance, reduce risk of injury, and help you hit better shots right from the first tee. Even if you only have five minutes, you can get your body ready to move smoothly and powerfully. Here’s the quick, science-backed warm-up every golfer should know—and how to do it step by step.
Why Warm Up Before Golf?
A fast golf warm-up increases blood flow, loosens tight muscles, and prepares your body for the unique movements of the golf swing. Starting cold not only affects your first shots, but can lead to poor performance, slower club speed, and even strains or injuries.
The 5-Minute Golf Warm-Up Routine
Do each move for about 45 seconds, then move to the next with minimal rest. This sequence targets every key area used in your golf swing: hips, spine, shoulders, and core.
1. Arm Circles and Shoulder Swings
Stand with your feet hip-width apart. Circle your arms forward and backward for 20 seconds, then swing them gently across your body and overhead. This wakes up your shoulders and upper back, improving your backswing mobility.
2. Torso Rotations
Cross your arms over your chest and twist left and right, letting your hips follow slightly. This mimics the golf swing and unlocks your mid-back for better rotation.
3. Hip Openers
Lift one knee up and circle it outward, then inward, alternating legs. This opens your hips for a smoother, fuller swing. Tight hips limit your backswing and can reduce your power.
4. Dynamic Toe Touches
Stand tall, reach both arms overhead, then bend forward and touch your toes (or as far as comfortable), then reach up again. This warms up your hamstrings, lower back, and core—all critical for a stable address and swing.
5. Mini Squats with Reach
Feet shoulder-width, lower into a shallow squat and reach your arms overhead, then stand up. Repeat smoothly. This activates your glutes and legs, which generate power and stability throughout your round.
Pro Tips for Better Warm-Ups
Move with control, not speed—focus on range of motion.
Breathe deeply throughout the routine to help muscles relax.
If you have time, repeat the circuit once for a deeper warm-up.
Golf Warm-Up FAQ
Q: Is five minutes really enough?
A: Yes. A focused five-minute routine is much better than nothing, and these movements specifically target the areas most used in your swing.
Q: Can I use this routine at the driving range?
A: Absolutely. This warm-up is designed to be done anywhere—no equipment required.
Q: Will this help prevent golf injuries?
A: Yes. A good warm-up prepares your joints and muscles, which can reduce strains and improve your performance right away.
How to Make This Routine a Habit
Set a reminder on your phone for 10 minutes before you tee off.
Make it a non-negotiable part of your pre-round checklist.
Share the routine with your playing partners—they’ll thank you later!
Take Action Today
Try this five-minute golf warm-up before your next round. Notice how much smoother your swing feels and how much more consistent your first shots become. Making this a regular habit can be the quickest upgrade to your golf game.