Every Golfer Should Have This in Their Warmup

The golf swing is a powerful, high-speed movement that places significant demands on the body. While it may not involve tackling or sprinting, the forces generated can be immense, making physical preparation essential for both performance and injury prevention. More than ever, golfers recognize that training their bodies plays a crucial role in their game. A proper warm-up is key—not just to loosen up, but to optimize mobility, stability, and motor control through rotation. To elevate your pre-round routine and ensure you're primed for peak performance, incorporate this movement into your warm-up…

The med ball squeeze and rotate

This med ball squeeze and rotate drill, also called the FRC Thoracic Spine CAR (controlled articular rotation) can be a game changer for golfers. This drill requires muscle activation throughout the thoracic spine, protraction of the shoulder blades, and full range of motion in rotation, lateral flexion, and extension in the thoracic spine.

When to use this golf warm up exercise

This movement should be used towards the end of the warmup, just before taking swings. We should make sure some passive stretching has been done first (stretching the muscle without much muscle activation), then static muscle activation (contracting the muscles but without much movement), and finally integrating these components together with this movement.

Conclusion – The Overlooked Key to Performance

This movement is so helpful because it engages multiple joints simultaneously, an aspect many golfers neglect in their warmups. Too often, golfers miss the opportunity to integrate the spine and shoulder blades—critical joint complexes for optimal performance. This exercise ensures you're activating the right areas to enhance mobility and prevent injuries.  

If you don’t have a medicine ball on hand, you can still reap the benefits by wrapping your arms around yourself and applying a strong, controlled squeeze (7-8/10 intensity). Incorporate this drill into your pre-round routine to protect your back and shoulders while boosting club speed, power, and consistency. Give it a try and feel the difference in your game!

-Dr. Nick Curtis DC, MS, TPI, CSCS

If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.

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