Fitness Friday: An Easy Pre-Round Warm-Up

So whether you're working out or getting ready to play golf, consider doing a handful of basic exercises to warm your body up. Golf Digest fitness editor Ron Kaspriske demonstrates three "movement prep" exercises.

Released on 2/26/2015

Transcript

00:00
Here are three great movement prep exercises
00:02
that you can do,
00:03
either before your workout,
00:05
or before your round of golf.
00:06
Now today I'm using an active motion bar
00:09
that has weights on the inside that shift back and forth,
00:11
but you can use a regular weighted bar for this.
00:13
You can even use your golf club to get ready.
00:15
So let me show you.
00:16
Now the first one is gonna look a lot like your back swing.
00:20
So what I do is, I take the bar and I extend out
00:22
my golf posture in front of me,
00:24
and then all I do is turn with my upper body
00:26
in both directions.
00:30
Sorta looks like a back swing, right?
00:31
The key is to limit your lower body rotation,
00:34
and feel like you're really rotating through the middle
00:37
of your back.
00:40
That's moving prep exercise number one.
00:42
Number two, is an overhead squat.
00:44
Now this might be difficult for some of you,
00:46
and if it is, I suggest some of you only go down
00:48
to the point where you start to feel unstable.
00:51
But what you wanna do is take your golf club
00:52
of your bar, put it over your head, as I am here,
00:55
and then go down as far as you can.
00:57
If the bar goes forward,
00:59
come back up.
01:00
You only wanna go as far as you can
01:02
keeping the bar over your head.
01:04
Another little trick for this,
01:05
is to put a little weight or bar behind your heels.
01:07
That'll inrease your range of motion too.
01:10
Third exercise.
01:11
Now this is a good one,
01:13
and this is really important in terms of
01:14
getting those oblique muscles engaged,
01:16
which are really important in terms of rotation
01:19
in your golf swing,
01:20
or if you're working out.
01:21
Again, put the bar over your head,
01:24
and then just lean to one side
01:27
or the other,
01:28
and go back and forth.
01:29
I'd say for each of these exercises,
01:31
do somewhere between ten and 20 reps,
01:33
and then go through the cycle one more time.
01:35
That's it.
01:36
Thanks for watching.
01:37
Good luck with your game.
01:38
Good luck with your workout.
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