The 5-Minute Golf Warm-Up Routine You Should Be Doing

TPI-certified personal trainer and biomechanics coach, Jon Hodgkinson shares a warm-up routine that will benefit all golfers before their next round.

If you’ve ever skipped a warm-up before teeing off, you’re not alone.

Most golfers either don’t warm up at all or do it ineffectively - often relying on static stretching, which research shows can actually reduce power and accuracy.

The good news?

You don’t need a long, complicated routine to see real benefits.

This 5-minute golf warm-up is backed by sports science and designed for maximum impact with minimal effort.

More importantly, it’s made up of simple exercises that you’ll actually feel comfortable doing at the range or first tee - no awkward drills, no fancy equipment, and no getting up and down off the ground.

Why Warming Up Matters

A short, structured warm-up can immediately boost clubhead speed, improve accuracy, and reduce swing errors.

Studies show that a proper golf warm-up can increase speed by 12.8% in a single session and deliver even greater improvements with consistent practice.

The warm-up below includes the three key elements of an optimal golf warm-up:

• Dynamic stretching to improve mobility and flexibility.
• Explosive muscle activation to prime your body for power.
• Golf-specific movements to refine tempo and timing.

Below, you’ll find a quick, effective 5-minute routine that you can use before any round.

For a more detailed breakdown of why these movements work (plus the downloadable routine), check out the full guide here.

The 5-Minute Golf Warm-Up

Perform each exercise for the recommended reps before hitting the first tee.

1. Dynamic Stretching (2-3 Minutes)

These movements prepare your body for rotational power and reduce stiffness:

• Kickstance Rotations (8 Each Side)

Improves hip rotation and balance, key for generating power.

• Standing Chest Openers (8 Each Side)

Increases upper-body rotation, helping you swing more efficiently.

• Address Position Overhead Raise (12 Reps)

Enhances shoulder mobility and helps create width in your backswing.

2. Explosive Muscle Activation (1-2 Minutes)

These exercises "wake up" your muscles for faster, more powerful swings:

• Band-Resisted Takeaway (6 each side)

Engages the key backswing muscles, training speed and control.

• Step and Load Sequence (6 Per Phase)

A dynamic drill that mimics the golf swing, improving weight shift, transition, and power.

3. Golf-Specific Practice Swings (1 Minute)

Finish with 2-3 deliberate, full-speed swings to reinforce your tempo and rhythm.

Why This Warm-Up Works

Most golfers either skip warming up entirely or do it ineffectively. This routine is different. It’s backed by research, designed for real golfers, and easy to stick with.

It only takes 5 minutes, requires no special equipment, and is completely practical - no awkward or embarrassing drills, just movements that translate directly to a better swing. It’s also senior-friendly, with no jumping, getting up and down, or high-impact moves.

Research shows that a single session of a warm up like this can boost clubhead speed by 12.8%, but the real advantage comes with consistency. Golfers who warm up properly over several weeks can see speed gains of up to 24%.

If you want to hit the ball further, strike it more consistently, and stay injury-free, make this warm-up part of your routine. The more you do it, the better you’ll play.

Want the full breakdown and printable version of the warm up? Get instant access here.

About Jon

Jon Hodgkinson is a TPI-certified personal trainer and biomechanics coach with more than a decade of hands-on coaching experience. Working with clients both online and in-person at their private golf fitness facility, Jon and his team specialise in helping golfers play better, for longer. Visit their website here: Jon Hodgkinson Golf Fitness.