Use These 4 Warm-up Movements to Increase Your Swing Speed

Most golfers want to hit the ball further and increasing club head speed is a great way to accomplish that. The Titleist Performance Institute (TPI) states that applying force over a longer period of time can increase club head speed. Increasing the range of motion and mobility of your joints is a great way to increase the time you’re applying force during your golf swing. The Ultimate Golf Warm-up 1.o created by the Tampa Strength trainers at our South Tampa studio contains sixty movements that will help increase your range of motion & mobility and hopefully increase your swing speed.

The Ultimate Golf Warm-up will provide you with four routines containing stretching, mobility, and dynamic warm-up movements that will help you before, during, and after your next round of golf. The following videos highlight four specific movements from the Ultimate Golf Warm-up 1.o that will help golfers crush their next tee shot.

Pelvic Tilts


Setup with feet about hip with apart. Doing your best to move only your pelvis, perform an anterior tilt (arch lower back; belly button away from chin) and a posterior tilt (round lower back; belly button towards chin). Perform 5-10 reps of each movement while holding the end range of each movement for approximately 5 seconds.

Single Leg Balance Thoracic Rotation with Golf Club


Stand on one leg while holding a golf club in front of chest. Arms should be extended and hands wider than shoulder width. Rotate the club and arms to the side the leg is off the ground. Your head should remain still throughout the movement. Perform 5-10 reps on each side.

Standing Swimmers from Hinge Position

Setup in a square stance (feet under hips) with your hands behind your head. Perform a hip hinge and extend you arms out to a T position, rotate arms/palms to the ceiling, then place them behind your back. Extend arms back to the T position with palms still facing ceiling, rotate arms/palms to the floor, then place them behind your head. Repeat movement for 5-10 reps. Maintain hip hinge throughout movement.

Standing Hip CAR


Setup with feet about hip with apart, lift one foot off the ground, and pull it across the center line of your body (adduction). Lift that leg to waist level (flexion) while rotating the thigh externally. Rotate that bent leg away from the opposite leg (abduction) and rotate the thigh internally at the end range until that leg falls into extension. Repeat this process 5-10 times on each leg. Use golf club for balance if necessary.

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These movements will enhance the flexibility and mobility you need to lower your handicap, swing the club faster, and drive the ball further.

If you’re ready to experience the Ultimate Golf Warm-up 1.o, download it on the Tampa Strength App or the Tampa Strength Online Training Portal. Call 813-731-2901 to learn about all the golf fitness training opportunities we have to offer.