Golf Total Body Warm Up Exercises

These exercises warm up the entire body with a focus on the abs, back, arms, and hips. Always take a few minutes before your game to warm up. You'll protect yourself from injury as well as improve your range of motion for a better golf swing.


See your doctor before trying this workout if you have any injuries, illnesses, or other conditions and modify any exercise that causes pain or discomfort.

Equipment Needed

A golf club is all you need. You can do these exercises standing up so you won't get any grass stains on your gear and you'll impress your golfing buddies with how serious you are about your performance.

How to Do the Exercises

  • Complete the exercises as shown before your next golf game, allowing for at least 5 minutes of warm-up time
  • Repeat each exercise once for a longer warm up
  • Avoid any exercises that cause discomfort or do the moves without the golf club if you feel any shoulder or back pain

Arm Circles

Mature woman yoga exercise

Purpose: Warm up the shoulder rotators and arms.

Take the right arm straight up in front of you and circle it back and around in a full circle.

Start slowly and, as you feel warmer, speed up to make the move more dynamic.

Repeat for 20 reps.

Switch sides and then circle both arms at the same time for 20 more reps.



Purpose:  Warm up the abs, back, and legs.

Hold the golf club straight up and down, perpendicular to the ground.

Slowly take the club over the head, arms straight and slightly arching back to stretch the chest.

Bring the club down as you squat, taking the hands through the knees.

Keep the back flat and the abs in.

Keep the movement slow and controlled and repeat for 30 seconds. 


Trunk Rotations

Purpose:  Warm up the abs and back.

Hold the golf club behind the upper back, holding the club on either side.

Rotate the torso to the right, just as you would take a swing, rotating it back and all the way through to the left.

Focus on keeping the lower body stable and all movement in the torso.

Repeat for 24 reps.  


Squats and Front Raises

Purpose:  Warm up the hips, thighs, and shoulders.

Hold the golf club with hands just wider than shoulder-width apart.

Squat down, keeping the abs in and the knees behind the toes

As you push back up, take the golf club up and overhead keeping the arms straight.

Repeat for 30 seconds. 


Side Bends

Purpose:  Stretch and strengthen the torso.

Hold the golf club with hands wider than shoulders and take it up over the head, arms straight.

Lean to the right, taking the club as far as you comfortably can, feeling a stretch in the left side of the body.

Come back to center and repeat to the left for 20 reps.


Good Mornings

Purpose:  Warm up and strengthen the lower back.

Take the golf club behind the shoulders, holding on to either side.

Keeping the back flat (or slightly arched), a tip from the hips and lower the torso until it's parallel to the ground.

You can bend the knees slightly if your hamstrings are tight.

Lift back up, focusing on the lower back and repeat for 15 reps.


Side Lunges

Purpose:  Warm up and strengthen the hips and inner thighs.

Hold onto the golf club for balance, if needed, and step out to the left into a lunge, keeping the knee behind the toe.

Push back to start and repeat for 12 reps before switching sides. 

Now you're warmed up, swing away!

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