Preheat Your Oven

By Jason Suedhof

IMG Leadbetter Certified Golf Instructor

Preheat Your Oven

In order to achieve excellence in golf and maximize your daily potential, you must prepare your body to perform from the very first hole or the first practice swing. Effective preparation leads to an efficient swing, and ultimately, to greater results. There are five main areas of the body to focus on when you are preparing the body to win, and some exercises that will help you “preheat your oven”:

    Hips and Glutes
  • The lower body attaches you to the ground and allows you to generate power, maintain balance, and swing with control.
  • Failure to prepare the hips and glutes for golf will make it challenging to take advantage of their explosive power.
EXERCISE: Body Weight or Counter Balance Squats – 3 sets of 15

    Shoulders and Upper Back
  • The proper movement of the shoulders allows an appropriate swing plane.
  • Ineffective preparation of the shoulders can lead to negative swing characteristics due to lack of shoulder mobility.
EXERCISE: Arm Cross-Overs with Golf Club (or Stick) – 3 sets of 10

    Spine and Middle Back
  • The ability to turn your shoulders fully helps create the separation needed to maximize power.
  • Not preparing the spine and middle back before the swing can not only lead to lack of swing efficiency, serious injury.
EXERCISE: Gator Chomp Separations – 3 sets of 10 (each way)

    Core and Obliques
  • Activating the core for the golf swing is extremely important to ensure that you have a smooth transition from back swing to down swing.
EXERCISE: Front and Side Pillars – 2 sets of 30 seconds each


EXERCISE: Standing Side Bends with Golf Club

    Circulatory System
  • You have to get the blood flowing to be as efficient as possible.
EXERCISE: Half-Mile Jog (slow)

These exercises are a great way to “PREHEAT YOUR OVEN”! Following this warm up routine will prepare your body to get BETTER EVERY DAY and play your best golf ever!

Trevor Anderson, CSCS, CGFI
Head of Golf Performance, IMG Performance Institute
trevor.anderson@imgworld.com


   Back to Making Practice Count