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If you play golf, you need a dynamic warm up

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Are you that golfer who is always running from the parking lot to the first tee?

You get to the tee feeling like the Tin Man from the Wizard of Oz? You know what I mean, right? When your body is so stiff and unpliable that you have no real chance to make an efficient golf swing? So even if you have a healthy dosage of anti-inflammatories to help take away the worst of the pain from your stiff and dysfunctional body, what about your performance?

What do the pros do?

When you see the best in the world arrive at the golf course to prepare for their round, you usually won’t see all the preparation they do behind the scenes prior to their warm-up routines in the practice areas. You might just catch a glimpse of them on the driving range or putting green before they head off to the first tee. But what you are not seeing is all the prep work involved to prepare their body for the day ahead of them. Some visit the gym, do foam rolling, or visit with their strength and conditioning coaches to help them warm up, while others visit their physical therapists. The PGA Tour fitness trailer is sometimes open at 4 a.m. to help players prepare for early tee times. And all this is going on long before they make a public appearance and tee off for their rounds.

But whether you play on the PGA Tour or you just play a casual weekly round with your mates, you need to prep your body for a day on the golf course if you hope to play better and avoid injury.

You need to warm up!

I know that most of you don’t have access to a PGA Tour fitness trailer, however, you still need to warm up… and not just any run-of-the-mill warm up. You need a dynamic warm up.

A good dynamic warm up will help jump-start your body and your performance, and it isScreen Shot 2016-06-13 at 9.19.04 PM perhaps the simplest way to prepare your body for a day of high performance at the golf course. By doing a good dynamic warm up, you are actually loosening up any stiff joints, gaining stability and at the same time preparing your nervous system to fire those ever so crucial signals out to your muscles to help them work in an efficient pattern that will lead to a golf swing that can deliver performance!

Below is a dynamic warm up that will help you loosen up your joints and muscles, as well as fine tune your nervous system so that you can move more efficiently to help prevent injury’s and improve your performance.

Even though a dynamic warm up will help loosen up those tight muscles and joints, it is by NO means a substitute for correctional exercises that will remove physical limitations. Therefore, I highly recommend you visit a TPI expert in your area. You can find a local expert that can help you locate and remove any limitations on this link www.mytpi.com. Don’t have an expert in your area? Then I strongly recommend you ordering a copy of my book, the Golfers Handbook.

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Adam is a PGA Professional and TPI Certified Fitness and Medical Coach. He enjoys working with golfers of all ages and levels of expertise, and his approach is to look at every golfer as an individual to try to help them achieve their goals as effectively and efficiently as possible. He is also the author of two books: The Golfers Handbook - Save your golf game and your life! (available on iTunes and Amazon) And his new book, My Mind Body Golf Coach Adam also offers online lessons and offers a monthly membership to help golfers stay committed to the process of improvement. All this and more can be ordered through his website www.golfadamstevenson.com "The golf swing may be built from the ground up, but the game of golf is built from the head down" - My Mind Body Golf Aside being an author, Adam is also a public speaker, doing workshops and lectures introducing concepts of athletic movement for golfers of all ages and levels of expertise.

6 Comments

6 Comments

  1. anon

    Jul 25, 2016 at 6:52 pm

    It’s unfortunate that you’re not nearly as clever or funny as you think you are. But it’s great you make idiotic comments on nearly every WRX post. I think your mom is calling and dinner’s ready.

  2. Korean Slum Lord

    Jul 25, 2016 at 1:31 am

    Ben Hogan was a big believer in a thorough warmup routine on the first tee.

  3. KK

    Jul 24, 2016 at 9:46 pm

    Mostly awesome and simple exercises. However, if you did the hip twist with still shoulders thing in front of 99.9% of guys, you would never live it down, no matter how well you play.

  4. Troy Vayanos

    Jul 24, 2016 at 3:09 am

    Some good warm up exercise Adam. I particularly like the club across the chest and practicing the impact position whilst keeping the shoulders quiet. I usually do a similar exercise with just rotating the shoulders but can see the benefits of also focusing on warming up the lower body.

  5. ooffa

    Jul 23, 2016 at 2:10 pm

    My dynamic warmup = two beers and two balls off the first tee.

    • Olaf

      Jul 24, 2016 at 1:53 am

      I do a 15 minute groin focused warm up on the first tee. People think it’s weird until I stripe one 225 down the middle from the back tees

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Clement: Laid-off or perfect fade? Across-the-line or perfect draw?

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Some call the image on the left laid off, but if you are hitting a fade, this could be a perfect backswing for it! Same for across the line for a draw! Stop racking your brain with perceived mistakes and simply match backswing to shot shape!

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The Wedge Guy: The easiest-to-learn golf basic

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My golf learning began with this simple fact – if you don’t have a fundamentally sound hold on the golf club, it is practically impossible for your body to execute a fundamentally sound golf swing. I’m still a big believer that the golf swing is much easier to execute if you begin with the proper hold on the club.

As you might imagine, I come into contact with hundreds of golfers of all skill levels. And it is very rare to see a good player with a bad hold on the golf club. There are some exceptions, for sure, but they are very few and very far between, and they typically have beat so many balls with their poor grip that they’ve found a way to work around it.

The reality of biophysics is that the body moves only in certain ways – and the particulars of the way you hold the golf club can totally prevent a sound swing motion that allows the club to release properly through the impact zone. The wonderful thing is that anyone can learn how to put a fundamentally sound hold on the golf club, and you can practice it anywhere your hands are not otherwise engaged, like watching TV or just sitting and relaxing.

Whether you prefer an overlap, interlock or full-finger (not baseball!) grip on the club, the same fundamentals apply.  Here are the major grip faults I see most often, in the order of the frequency:

Mis-aligned hands

By this I mean that the palms of the two hands are not parallel to each other. Too many golfers have a weak left hand and strong right, or vice versa. The easiest way to learn how to hold the club with your palms aligned properly is to grip a plain wooden ruler or yardstick. It forces the hands to align properly and shows you how that feels. If you grip and re-grip a yardstick several times, then grip a club, you’ll see that the learning curve is almost immediate.

The position of the grip in the upper/left hand

I also observe many golfers who have the butt of the grip too far into the heel pad of the upper hand (the left hand for right-handed players). It’s amazing how much easier it is to release the club through the ball if even 1/4-1/2″ of the butt is beyond the left heel pad. Try this yourself to see what I mean.  Swing the club freely with just your left hand and notice the difference in its release from when you hold it at the end of the grip, versus gripping down even a half inch.

To help you really understand how this works, go to the range and hit shots with your five-iron gripped down a full inch to make the club the same length as your seven-iron. You will probably see an amazing shot shape difference, and likely not see as much distance loss as you would expect.

Too much lower (right) hand on the club

It seems like almost all golfers of 8-10 handicap or higher have the club too far into the palm of the lower hand, because that feels “good” if you are trying to control the path of the clubhead to the ball. But the golf swing is not an effort to hit at the ball – it is a swing of the club. The proper hold on the club has the grip underneath the pad at the base of the fingers. This will likely feel “weak” to you — like you cannot control the club like that. EXACTLY. You should not be trying to control the club with your lower/master hand.

Gripping too tightly

Nearly all golfers hold the club too tightly, which tenses up the forearms and prevents a proper release of the club through impact. In order for the club to move back and through properly, you must feel that the club is controlled by the last three fingers of the upper hand, and the middle two fingers of the lower hand. If you engage your thumbs and forefingers in “holding” the club, the result will almost always be a grip that is too tight. Try this for yourself. Hold the club in your upper hand only, and squeeze firmly with just the last three fingers, with the forefinger and thumb off the club entirely. You have good control, but your forearms are not tense. Then begin to squeeze down with your thumb and forefinger and observe the tensing of the entire forearm. This is the way we are made, so the key to preventing tenseness in the arms is to hold the club very lightly with the “pinchers” — the thumbs and forefingers.

So, those are what I believe are the four fundamentals of a good grip. Anyone can learn them in their home or office very quickly. There is no easier way to improve your ball striking consistency and add distance than giving more attention to the way you hold the golf club.

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Clement: Stop ripping off your swing with this drill!

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Not the dreaded headcover under the armpit drill! As if your body is defective and can’t function by itself! Have you seen how incredible the human machine is with all the incredible feats of agility all kinds of athletes are accomplishing? You think your body is so defective (the good Lord is laughing his head off at you) that it needs a headcover tucked under the armpit so you can swing like T-Rex?

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