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In the world of amateur golf, laziness is not just a character flaw, it is a true obstacle to progress. Ignoring warm-up before practice or a round can not only limit your performance but also increase the risk of injury. Yet, a simple and quick warm-up routine can make all the difference.
This article offers you 5 effective exercises to do with a simple elastic band, inspired by the first video of a series produced in collaboration with the French Golf Federation Academy. Easy to integrate into your routine, these movements will help you optimize your swing, improve your posture, and prevent muscle tension.
Many amateur golfers underestimate the importance of warming up, thinking that a few practice swings are enough to get ready. However, golf involves a wide variety of muscles, notably those of the shoulders, back, core, and legs. Without proper preparation, these muscles remain cold and less responsive, which can lead to tension, pain, and even long-term injuries.
A good warm-up allows you to:
Now let's move on to the practical exercises that will help you say goodbye to laziness on the course.
Hold an elastic band in front of you, arms stretched out at shoulder height. Slowly spread your arms apart, putting the elastic under tension, as if you were drawing a cross with your arms. Return to the starting position and repeat the movement.
This simple yet effective exercise opens the rib cage and prepares the shoulders, crucial areas for a smooth swing. In addition to promoting good posture, it contributes to the stability of the upper body, thus reducing the risk of tension during play.
Place the elastic band behind your back, arms spread out horizontally. Get into a swing position and perform torso rotations, as if you were swinging without a club. Keep the elastic under tension to maximize effectiveness.
This exercise is ideal for activating the core and shoulder muscles. It improves your rotation and your range of motion, two essential elements for a powerful and controlled backswing.
With the elastic band stretched behind your back, bring your hands in front of you as if you were holding a ball. Perform a half swing focusing on good torso rotation and a well-balanced finish.
This exercise synchronizes movements of the upper and lower body, strengthening stability and improving the tempo of your swing. Better coordination helps you control ball trajectory and reduce timing errors.
Place the elastic band under your front foot (left foot for right-handed players) and hold it with your hands. Perform the take away movement up to the top of the backswing, keeping the elastic under tension.
This movement strengthens the muscles used during the backswing and helps you feel the right path. It also improves the stability of the front leg, a key point for a solid and balanced swing.
Place the elastic band under your rear foot and push your hands forward while maintaining tension, as if performing the strike phase after impact with the ball.
This exercise simulates the impact phase and the ball follow-through, strengthening the muscles of the arms and core. It helps you better feel the acceleration at the right moment for a more explosive swing.
Adopting a simple and effective warm-up routine is not a luxury, it is a necessity for any golfer wanting to improve performance and avoid injuries. With these 5 exercises, you have no excuse to neglect this crucial step. A light elastic band in your bag, and you are ready to face the course in the best conditions.
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Passionate golfer and co-founder of Teech Golf. My mission with Teech is to build technology that becomes a true companion in helping you improve your game.
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