To Warm Up or Not to Warm Up: That is the Question.

            We’ve all been told that we need to make sure we warm up before doing anything active.  The real question is: HOW DO YOU WARM UP?  Whether you’re playing golf, hockey, or lacrosse or you are simply going out to use your snowblower (if you live in New England like I do), you NEED TO MAKE SURE YOUR BODY IS READY FOR THE TASK AT HAND.  The real question should not be DO I NEED TO WARM UP?  Rather the question you should be asking yourself is HOW DO I WARM UP BEST?

            For years, the idea was to make sure you stretch your muscles before you play, and that idea could not be further from the best way when it comes to golf.  Research has shown, empirically, that static stretching is inherently DETRIMENTAL to your performance.  In a study by Jeffrey Gergley (2009) it was investigated using a 20-minute static stretching routine (i.e., holding a stretch position 3 sets of 10 seconds) to compare the impact of your golf game, specifically clubhead speed, driving distance, accuracy and consistency of ball contact.  He goes on to write, “The results reveal significant decreases in clubhead speed, total distance, accuracy, and consistent ball contact.” (Gergley, 2009).  This means that showing up to the course and performing your “typical” stretching routine would not only NOT help your game, but it would in fact HURT your game.  If the “typical” way to warm up isn’t the right way, then you should look elsewhere for the answers.  A dynamic and strength-oriented warm-up (see Figure 1), with specific movements aimed at improving how you swing the golf club, should be the direction that you look for the best way to make sure you are ready for your next round of golf.  Also, you need to change the way you look at your body in relation to the game of golf and how you prepare best for your round, whether you are a professional, elite amateur, or recreational golfer. 

            Many of us out there have a difficult time understanding what our instructors mean when they want us to swing the club a certain way.  The simple truth of it is that many people do not fully understand how their body moves or is supposed to move.  Aside from traumatic injuries, deviations from normal movement occurs in small increments and makes it difficult to realize that we are changing the way in which we move and how that will impact our lives, and our golf games.  The truth of it is that by simply seeking a Titleist Performance Institute (TPI) professional you can have a better understanding as to perhaps why you aren’t able to perform your best on the golf course.  It was written, “The aim of the TPI movement screen is to identify any physical limitation that may hinder the golfer’s performance.” (Gulgin, et al., 2014).  Whether you seek out a physiotherapist, a chiropractor, or a strength and conditioning specialist, the most basic goal should be to learn about your body movements and how they are impacting your golf game.  Once any limitations have been identified with a thorough evaluation, addressing them with your golf fitness professional (who works directly with your swing coach) should be the primary focus of your training routine.  This will not only help improve your golf game, but it will also help alleviate any aches and pains you are just masking with medication to GET THROUGH THE ROUND.

                        If your goal for 2021 is to play better golf or to FEEL BETTER, then you shouldn’t hesitate to reach out to a TPI-Certified Professional who can help you learn about your body, optimize the movements, and get you playing better golf SOONER.  Learn how you can start your journey TODAY toward playing better golf and being a healthier person.  E-mail us if you have any questions or concerns or if you’d like to receive our fool-proof 5-MINUTE warm-up for FREE!  Jason@Rule76Performance.com

Gergley, Jeffrey C. “Acute Effects of Passive Static Stretching During Warm-up on Driver Clubhead Speed, Distance, Accuracy, and Consistent Ball Contact in Young Male Competitive Golfers.” Journal of Strength and Conditioning Research, vol. 23, no. 3, May 2009, pp. 863–867.

Gulgin, Heather R, et al. “Correlation of Titleist Performance Institute (TPI) Level 1 Movement Screens and Golf Swing Faults.” The Journal of Strength and Conditioning, vol. 28, no. 2, Feb. 2014, pp. 534–539.