3 Pre-Round Warm-Ups Every Golfer Should Be Doing

You wouldn’t walk into the gym cold and go straight into a heavy lift — so why do so many golfers head straight to the first tee without warming up?

Whether you’re playing for fun on a Saturday morning or competing in a club comp, warming up properly can make a big difference in your performance and your body.

Why I’m Speaking on This

I’m Kevin, a physiotherapist with a background in musculoskeletal health and a deep love for golf.

One thing I consistently see is the lack of structured warm-up routines.

It’s not just about playing better; it’s about protecting your body and enjoying more consistent, pain-free rounds.

What the Stats Say

Research shows that dynamic warm-ups can increase clubhead speed by up to 24% and improve accuracy — and even reduce injury risk significantly.

Despite this, it’s estimated that only 30% of amateur golfers do any kind of structured warm-up before a round.

That means most golfers are starting cold, expecting their body to rotate at full speed — often after sitting in a car for 30 minutes and grabbing a coffee on the way to the course.

The Problem

Going from zero to full swing without preparing your body is a recipe for poor performance, inconsistency, and injury — particularly in the lower back, shoulders, and hips.

The golf swing is a powerful, multi-joint movement that demands mobility, coordination, and timing. If your muscles and joints aren’t ready, your game — and your body — will feel it.

The Impact — And The Simple Solution

A good warm-up doesn’t have to be long or complicated. In fact, just 5 minutes of targeted movement can:

• Improve rotational mobility
• Prime your nervous system
• Boost blood flow to key areas (spine, shoulders, hips)
• Reduce the chance of early-round injuries

3 Pre-Round Warm-Ups Every Golfer Should Do

Here are three of my go-to warm-ups that I recommend to all golfers:

1. Standing Torso Rotations (x10 each side)
   • Stand with your feet shoulder-width apart, arms across your chest
   • Rotate your torso side to side, keeping your hips still
   • Focus on controlled movement through your mid-back
2. World’s Greatest Stretch (x5 each side)
   • Step into a lunge, placing both hands inside your front foot
   • Reach the inside arm up towards the sky, rotating through your spine
   • Great for opening up hips, thoracic spine, and shoulders
3. Band-Resisted Shoulder Turns (x10 each way)
   • Use a resistance band anchored at waist height
   • Hold with both hands like a golf club, turn against resistance
   • Activates your core and improves rotation control

But here’s something most golfers miss…

If your thoracic spine (mid-back) is too stiff, even the best warm-up routine can fall short.

A lack of mobility in this area forces your lower back or shoulders to overcompensate during your swing — increasing your risk of strain and throwing off your mechanics.

That’s why part of your pre-round strategy should include regular mobility work and perhaps even a proper screen to check for any restrictions.

Ready to Move Better, Swing Better?

If you’re not warming up before your round, now’s the time to start. Your body (and your scorecard) will thank you.

Book in with a physiotherapist who understands golf mechanics — we’ll assess your mobility, identify problem areas, and get you moving more freely both on and off the course.