The best warm-up exercises for golfers
Golf is precision, technique, and strategy – but it is also movement. Anyone who believes they can simply step onto the tee and strike their first shot without preparation is mistaken. The body needs to be ready to withstand the demands of 18 holes, to execute smooth swings, and to prevent injuries that could ruin an entire season. Warming up is not an optional extra: it is the difference between a clumsy start and a memorable round.
At UGOLF, we understand this well. That is why, before you set out to enjoy a course crafted by renowned designers and framed by Mediterranean nature, we suggest a warm-up routine that is simple, effective, and designed for golfers who want to perform with elegance.
Which exercises can help you warm up for golf?
1. Joint mobility: shoulders, hips and wrists
The swing does not begin with the arms, but with the full chain of movements linking shoulders, torso, and hips. Spend two minutes on shoulder rolls forwards and backwards, wide circles with the hips, and gentle wrist stretches. You will gain fluidity and avoid stiffness during the transition from backswing to downswing.
2. Dynamic stretches for back and torso
Golf demands rotation. Stand with your feet shoulder-width apart, place the club across your shoulders like a bar, and rotate gently from side to side, gradually increasing the range of movement. This prepares the oblique muscles and lower back – essential for maintaining a solid posture in every shot.
3. Gentle squats to activate legs and core
The best swings are built from the ground up. Perform 10–12 slow squats, keeping your back straight and avoiding going too low. This is not about strength training, but about activating the glutes, quadriceps, and core so they can support the full motion of your swing.
4. Supported press-ups
Just a handful of repetitions are enough to activate the chest and triceps. To reduce the intensity, place your hands on a bench or even your trolley. This wakes up the upper body muscles and ensures each shot has proper support, without tightness across the shoulders.
5. Practice swings with two clubs
Take two irons together and make smooth swings. The added weight increases the challenge, and when you return to a single club, the swing feels lighter and easier to control. Focus on rhythm and balance, not speed.
6. Short putts and chips for the mind
Warming up is not only physical. Spend a few minutes on the practice green: short putts from around five feet and a few chips from the fringe. The aim is not to hole every shot, but to tune your feel, listen to the strike of the ball, and adjust to the pace of the green. By the time you reach the first tee, your mind will already be in the game.
The invisible ritual of great players
It is no coincidence that professionals dedicate up to 40 minutes to their pre-round routine. For them, warming up is part of the game, not a formality. By following these exercises, both your body and your mind will be ready for what truly matters: enjoying the course and playing your best golf.
Get ready to play on the finest courses in Murcia
At UGOLF, we offer you three of the most spectacular courses in the Region of Murcia: Mar Menor Golf, Saurines de la Torre and Hacienda del Álamo. Each has its own unique character, challenging design and an incomparable Mediterranean setting. Come and experience top-level golf, with every detail cared for from the very first swing.
Book your tee time today at our Murcia courses and feel the difference of playing fully prepared.