Have you ever stepped onto the first tee feeling stiff , sluggish or unprepared to unleash your best swing ? You ’ re not alone . Many golfers need to pay more attention to the crucial step of a proper warmup before hitting the course , which can potentially hinder their performance and increase their risk of injury .

But what if there was a simple , effective way to prepare your body for the demands of the game ? Enter the dynamic warmup , a game-changer for golfers of all levels .

Ditch the Static Stretches Static stretching — holding a pose for an extended period — was the go-to warmup method for years . However , recent research suggests it might actually hinder your power output , especially in explosive activities like golf . Static stretches performed on cold muscles can also increase your risk of injury . Think of your muscles as cold engines — they need a gentle warmup before tackling a vigorous round .

The Dynamic Advantage A dynamic warmup takes a different approach , incorporating a series of controlled movements that mimic the motions used in the golf swing . Imagine

it as a practice session for your swing , gradually increasing your heart rate , blood flow and muscle temperature . These movements prepare your body for the exertion ahead , just like a well-oiled machine is ready for a smooth operation .

Benefits for Your Best Game Hit harder , hit farther : Increased blood flow and muscle temperature increases flexibility , power and control in your swing . It ’ s like adding extra fuel to your swing engine , resulting in longer drives and more precise iron shots . Swing like a pro : Dynamic stretches target the specific muscle groups used in the golf swing , improving overall flexibility . Imagine coiling your body like a pro golfer , allowing for a more fluid and powerful swing . Hit the bullseye : Better coordination and balance , honed through the controlled movements of a dynamic warmup , lead to more consistent and repeatable shots . Focus like a laser : Warmups help you transition from everyday mode to a focused , game-ready state . Imagine clearing your mind and sharpening your focus , allowing you to make clear decisions on the course and execute your shots with laser precision .

Building Your Winning Warmup ( 5-10 minutes ) The ideal dynamic warmup should take 5-10 minutes and progressively increase in intensity . Here are some core exercises to consider adding to your personalized routine : Arm circles : Forward and backward circles with your arms to loosen your shoulders and upper body . Think of it as warming up the engine of your swing . Torso rotations : Controlled rotations of your torso with your arms extended , mimicking your swing ’ s coiling motion . Imagine practicing the coiling and uncoiling action you ’ ll use for power . Leg swings : Swing your legs forward and back with a strong core to improve hip mobility and flexibility . Think of it as loosening the pistons in your swing engine for a smoother operation . High knees & butt kicks : Run in place with high knees or kicking your heels towards your glutes to get your heart rate up and engage your core . Imagine priming the pump in your swing engine , getting the blood flowing for optimal performance . Lunges with arm reaches : Lunge forward while reaching your opposite arm overhead for lower body flexibility and core stability . Think of it as building a

ILLUSTRATIONS BY MELANIE SCHUMACHER