8 Minute Follow Along Golf Swing Warm Up

To play your best golf preparation is key so right here we have an eight-minute follow-along warm-up that is going to help you rotate better create more speed and play more consistent golf all you're going to need is a timer and a golf club so pause when needed and save this video to increase your golf performance [Music] okay so we have four movements we're gonna do today you're gonna complete 30 seconds on each side and we're going to go twice round okay so movement number one is going to be the split stance t-spine rotation so down into this nice deep lunge position try and keep the back knee off the ground if you can do you take your opposite hand to your lead foot and then you are going to sit down into those hips really creating some movement and some stability okay start the timer we're going to reach underneath really rotating around and take a big wide arc around the body so here we're stabilizing the spine we're working through the thoracic which is the meat right the middle of your back and this is a hugely important area for your goals so nice big wide circles keep the pressure down through your lower body and rotate [Music] and that's 30 seconds to change sides bring yourself down other foot up elevate that trail hip around and rotate so you can see we're increasing the range of the motion all the way through you're gonna control your breathing and keep making the arc wider and wider last few seconds [Music] and bring it back to standing okay guys movement number two is going to be the dynamic windmill rotation so this one we're going to go all the way through we're going to work left and right and you're going to go for 60 seconds okay so nice wide stance opens up the hips a little further from here maintain a neutral spine and then you're going to reach with your opposing hand the opposite foot okay use the trail arm to increase that thoracic rotation and double down on rotation 60 seconds let's go [Music] so you can see we've got a nice floor there's a slight bend at the knee we're increasing that range of motion and also we're increasing the heart rate so that we're ready to play keep trying to touch feel as though you've got nice activation in the glutes working against the ground that's halfway through [Music] so stay consistent manage your breathing and keep that car solid last few reps [Music] 10 seconds and finish out strong [Music] that gets you loose I think it's everything moving and again increasing the heart rate is huge as well because you want the blood flow to the muscles you want some heat in the body so you can use this range of motion into your swing and start seeing that performance right from the beginning okay guys into movement number three we're gonna go into the wrists the forearm the shoulder and we'll start using that clock okay so last few seconds you're going to hold the club in the middle [Music] bring your arm up to level with the shoulder and we're just going to rotate 30 seconds on each side so make sure your shoulder joint is stabilized keep working through you don't want any tension at end range but just increase the range that you can work through we're bringing that dexterity into the hands and we're rotating all the way through the arm through the shoulder and just increasing joint function and your ability to deliver the club head into the bone okay last few seconds change it out okay and one thing here be aware of any differences between your right and left arms because these are the type of things that your daily activities can impact quite dramatically so driving even writing typing you will see differences left to right the more aware you are the more you can act on it and the more you can improve so keep that stability keep rotating last couple of seconds good okay final movement this one we're going to be more dynamic we're going to use the ground and increase your footwork and your ground reaction fast potential okay so we're going to go with the lunge with the club hold rotation okay again this is an alternate movement you're gonna go 60 seconds and just alternate each time guys okay so you're gonna take a deep lunge try and keep that trail foot off the ground reach out to arms length we lunge down deep and then turn over your lead side bring it back to standing stabilize rotate so keep your eyes forwards we're maintaining that neutral spine active core the whole way through the muscles in the legs are starting to fire up we're pushing against the ground for created stability again we're increasing the heart rate and we're bringing in the upper body rotation so our swing is good to go okay last few reps on this movement and rest okay you can see it's a warm-up and a big part of that is getting warm guys all right we are looking for range of motion we are looking to get the joints functioning and again doing the body fired up all right so that's round one down pause catch up if you need to if you're ready we're gonna go straight into round two so back into the t-spine sit down nice and low reaching through and already you should feel as though that range of motion has increased and you can work through with even more freedom okay and you take this to the first tee going to be in a far better place to play some good golf straight away big rotations bring a little speed in there don't bounce we bring some speed and change sides feel how that arm retracts and works around the spine on both sides and keep that pressure keep breathing [Music] the legs should be a little pumped at this point opening up the hips bringing in those different elements last couple of reps and bring it back to stand okay straight into the windmills 60 seconds here again we're really firing up we're getting everything moving okay so nice wide stance again slight bend of the knee so you can engage the posterior the glutes and the hamstrings bring yourself down so you hinder the hip we're not losing our posture you're really going to set yourself down into a good position neutral spine opposite foot and got 60 seconds [Music] you have a nice floor a little bit of movement left to right as you're working through again that's giving you more proprioception more awareness of the ground as you work through these movements that you can take into your golf swing push that rotation keep the spine as solid as possible and work around halfway through [Music] push the piss a little bit let's get warm let's really get everything working [Music] 10 seconds [Music] start to feel good guys it's starting to feel good all right we're getting a little warm in here hope you're doing the same okay into the upper body again be specific with this element we're going to go 30 seconds each side let's go so I'll fix the core fix the spine bring that shoulder into a good position and again be it be aware of any awareness in the forearms and the wrists try and bring your attention to it and loosen up as you go if you're using the phone computer an awful lot it's very easy to get tight through the wrist into the fingers and if we want to play our best golf deliver that club head we want to loosen up nice and controlled let it all go through to the shoulder joint and change it fix and turn [Music] yeah be aware wrist elbow shoulder joint health is a huge part of this as well yes we're bringing activation and heat to the musculature working at the joint bringing in the fluid getting everything moving is at least as important in terms of full body activations last couple of reps before we finish with those lunges and rest okay guys take your hold again arms length finish it off with the lunges make sure here you stabilize and then rotate so let's go alternate reps really powerful rotation you should feel as though your core is bracing against your lower body giving you that stability and then once you rotate really activate as well start moving a little bit quicker firing up the body and getting everything that's set to go okay so your last few reps and you are going to be absolutely ready to play some good golf at this point [Music] okay so push through use the ground and rotate like a chimp [Music] use your eyes for balance as well use that focus control your breathing a couple more reps [Music] and bring it back to standing guys all right like some solid work okay if you can get that into your routine before you play before you practice even just as a little golf specific workout at home you're gonna see some huge improvements guys okay you're gonna get the muscles working create giant health and activate neurologically so everything's ready to go okay so that was our follow along eight-minute golf warm-up time to hit some shots [Music] [Music] appreciate you following along out there this is how we prepare the body to play some great golf and to golf strong guys right if you want more if you want more mobility more stretching or if you want workouts coaching drills you know where to go guys right the number one fitness app in the game the golf world app is there and ready for you to join up and join the strongest movement in golf and if you enjoyed the video make sure you like subscribe tell your friends and keep doing the work so you can golf strong [Music]