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Tyler White, ATC
iSPORT/Vermont Orthopaedic Clinic
 Scapular stabilizers
 Erector spinae
 Abdominals
 Hamstrings
 Quadriceps
 Glutes
 Adductors
 Rotator Cuff
 Just about everything!
 Rotational Strength
 Rotational Mobility
 Core Strength/Stability
 Balance/Coordination
Impact Side Pull
 Team sports
◦ Everyone together
◦ Part of the culture
 Golf?
◦ Nobody does it
◦ Takes too long
 Quick motion
 Squeeze glute on
standing leg
 Warms hamstrings,
hip flexors, and low
back
 Big swings
 Quick motions
 Squeeze glutes at
the top of the swing
 Warms shoulders,
lats, pecs, and core
 Hands at shoulder
level
 Quick movement
 “Rubber band”
 Pivot on back leg
 Warms core, chest,
back, hips,
shoulders, and legs
 Raise the club over
head as you step
forward
 Land on heel of the
front leg
 Elbows straight
 Rotate toward
forward leg
 Hands at shoulder
height
 Keep Hips facing
forward
 “Crunch” side
 Hands high over
head
 Club over head,
rotate toward front
leg
 Shoulders rotate
with hands
 Step to your side
 Push Hands forward
as you lunge
 Push back to
middle
 Tall, strong posture
 Pull shoulder blades
down and back
 Control the band
out and back
 Take athletic stance
 Thumbs up
 Pull shoulder blades
down and back
 Toes forward
 Level shoulders and
hips
 Push into the
ground to stretch
the band
 Push into the
ground with stand
leg
 Level shoulders
 Take split stance
 Grab cord with
front arm
 Bring cord across
your body
 Rotate Shoulders
 Extend Hip
 Take split stance
 Grab cord with back
arm
 Front elbow leads
the movement
 Bring cord across
your body
 Rotate Shoulders
 Extend Hip
 Take golf stance
 Hands at hip level
 Transfer weight and
hands to front hip
 Keep a tight core
 Straighten front
elbow
 Return to start
position
 Shoulder mobility
 Coordinative
movement
 Work through your
bag
 Slow your heart rate
down
 No need for more
exercises
 Top off sets (if you would
like)
◦ Posture Pulls
◦ Mini Band

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Warm Up for Golf

  • 1. Tyler White, ATC iSPORT/Vermont Orthopaedic Clinic
  • 2.  Scapular stabilizers  Erector spinae  Abdominals  Hamstrings  Quadriceps  Glutes  Adductors  Rotator Cuff  Just about everything!
  • 3.  Rotational Strength  Rotational Mobility  Core Strength/Stability  Balance/Coordination
  • 5.  Team sports ◦ Everyone together ◦ Part of the culture  Golf? ◦ Nobody does it ◦ Takes too long
  • 6.  Quick motion  Squeeze glute on standing leg  Warms hamstrings, hip flexors, and low back
  • 7.  Big swings  Quick motions  Squeeze glutes at the top of the swing  Warms shoulders, lats, pecs, and core
  • 8.  Hands at shoulder level  Quick movement  “Rubber band”  Pivot on back leg  Warms core, chest, back, hips, shoulders, and legs
  • 9.  Raise the club over head as you step forward  Land on heel of the front leg  Elbows straight
  • 10.  Rotate toward forward leg  Hands at shoulder height
  • 11.  Keep Hips facing forward  “Crunch” side  Hands high over head
  • 12.  Club over head, rotate toward front leg  Shoulders rotate with hands
  • 13.  Step to your side  Push Hands forward as you lunge  Push back to middle
  • 14.  Tall, strong posture  Pull shoulder blades down and back  Control the band out and back
  • 15.  Take athletic stance  Thumbs up  Pull shoulder blades down and back
  • 16.  Toes forward  Level shoulders and hips  Push into the ground to stretch the band
  • 17.  Push into the ground with stand leg  Level shoulders
  • 18.  Take split stance  Grab cord with front arm  Bring cord across your body  Rotate Shoulders  Extend Hip
  • 19.  Take split stance  Grab cord with back arm  Front elbow leads the movement  Bring cord across your body  Rotate Shoulders  Extend Hip
  • 20.  Take golf stance  Hands at hip level  Transfer weight and hands to front hip  Keep a tight core  Straighten front elbow  Return to start position
  • 21.  Shoulder mobility  Coordinative movement
  • 22.  Work through your bag  Slow your heart rate down
  • 23.  No need for more exercises  Top off sets (if you would like) ◦ Posture Pulls ◦ Mini Band