Home Practice: Pre-Round Warm-Up

Golf is back, but pre-round warm-ups as we once knew them are not. Clubhouses are shuttered, driving ranges abandoned and putting greens roped off. In the fourth installment of his home practice video series, professional golfer James Nicholas shows us how to warm up without any golf balls.

1. Arm circles

While standing in place, extend your arms and move them in a medium-sized circular motion. First create forward circles, then switch to backward circles.

10 reps each direction

2. Reach across and twist

Bend your left arm around your straight right arm so you feel a stretch in your shoulder and upper back. As you’re stretching, twist your body in the direction where your straight arm is pointing. Then, switch to the other side.

5 reps per side

3. Reaching side bends

Reach your arms over your head as high as you can and interlock your fingers. While your arms are extended, bend to the side. Imagine there is a wall directly in front of you and behind you, so your body bends directly sideways without moving forward or backward.

5 reps per side

4. Lunge and twist

Grab a club — any club you’d like — and hold it with your arms shoulder width apart. Lunge forward, keeping your back knee elevated above the ground. While holding the lunge position, twist your upper body to the left and right. Twist 10 times, then switch legs to lunge the other way.

10 reps per side

5. Forearm stretch

Extend your arm forward, grab your fingers and pull them back. You should feel a nice stretch in your forearm. Hold for five seconds and then switch arms.

5 reps per arm

6. Cross arm swing

Cross your arms across your chest so your hands are on your shoulders. Get into a golf posture and twist like you’re making a golf swing.

5 swings slow

5 swings fast

7. Deep squat

Stand with your feet shoulder width apart and squat down as low as you can. When squatting, make sure your weight is on your heels and you’re not moving forward. Keep your back straight throughout the movement.

10 reps

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Emily Haas

Golf.com