PGA of America Golf Professionals are the experts in golf performance, so we’re asking a new performance-related question each month and sharing the answers to with our readers. This month’s question is:
“Flexibility is the single most important physical ability that any golfer can have. I coach players to stretch their hamstrings and calf muscles to ensure the proper low- body posture in their swing and also to prevent lower back pain. Next, they lengthen their core muscles by holding a golf club above their head and reaching for the sky as far as they can. More flexibility in the core muscles will help them rotate functionally during the golf swing. The muscles in the low back, glutes and legs can be lengthened with this easy pre-game stretch. Loosening these muscles will allow players to swing the club all the way back and all the way through with greater ease. Finally, the forearm flexor muscles and extensor muscles should be loose and all warmed up. Strong forearms that feel flexible allow for a better wrist hinge and, thus, greater leverage.”
— Adam Smith, PGAPGA of America Director of Instruction,The Country Club of Virginia,Richmond, Virginia2008 Middle Atlantic PGA Teacher & Coach of the Year
“My favorite first-tee warmup is a simple dynamic routine that gets students moving while preparing them for the golf swing. We start with shoulder and upper-body rotations, then move into some slow-motion practice swings, gradually building speed and balance with each one. I also like to have students make a few swings with their feet together and then finish with a couple of full swings focused on rhythm and tempo rather than power. It helps them loosen up, find their sequencing, and step onto the first tee feeling confident, athletic and ready to play.”
— Emily Jones, PGAPGA of America Director of Instruction,Hidden Valley Country Club,Sandy, Utah2021 Utah PGA Teacher & Coach of the Year
“I recommend that every golfer perform a dynamic warm- up tailored to their individual physical capabilities and swing characteristics before practicing or playing. The objective is to activate the appropriate muscle groups, increase mobility, and prepare the body to move efficiently and powerfully. For some players, I also incorporate a brief sequence of low-load, explosive movements designed to ‘wake up’ the nervous system and improve muscle recruitment. These may include exercises such as banded jump squats, banded squats, Romanian deadlifts, lunges or other movement patterns specific to the player’s needs. The goal isn’t to create fatigue, but rather to ensure the body is properly prepared so muscles activate and coordinate in the correct sequence, allowing the golfer to produce more efficient and athletic movement throughout the swing.”
— Thomas Gullo, PGAPGA of America Director of Instruction,Tampa Bay Golf & Country Club,San Antonio, Florida2024 North Florida PGA Player Development Award Winner
“I’m a fan of teaching dynamic warmups: side lunges, ankle rolls, neck bends and swinging two or three clubs at a time – or using an Orange Whip to take a few swings. That helps set the tempo early and warm up the big muscles. I also recommend my players start taking practice swings with an 8-iron because wedges have more of a margin of error for finding the low point of the swing.”
— Leighton Smith, PGAPGA of America Director of Instruction,Tribe Golf,Colorado Springs, Colorado2021 Colorado PGA Teacher & Coach of the Year
