You’re reading a preview of the December/January 2025 issue of 55+ Wellness Magazine. For the full version, packed with even more insights, inspiration, and exclusive content, visit DJ25.
Welcome to the first instalment of Off the Tee, with OW Performance Labs and Mitchell Bynert Golf, where we look to share tips and tricks to enhance your ability to play golf. These instalments may seem easy, and they are! Consistency is not only key to gaining a solid golf swing, but utilising these tips and tricks will help many elements of your golf game, such as increasing strength, improving mental health, and decreasing the risk of injury, to name a few.
OLI WILLIAMS
My name is Oli, of OW Performance Labs. I’m a physical trainer for golf based on the Costa del Sol. My work allows me to coach both amateur and elite-level athletes to reach optimal levels of sporting performance!
Today's instalment looks at the importance of the physical warm-up, providing a few movements to help improve your stability & mobility, before striking a ball.
As a sport commonly linked to strategy and skill, many individuals forget the high physical requirements in a golf swing. Enabling a golfer to strike a ball with reduced risk of injury, and help separate muscle groups preparing for alternating velocities and forces, a warm-up is of the utmost importance. The demands at the top level of golf have increased substantially over previous years, making it critical for golfers to prepare for every element of the game.
A golf warm-up can provide numerous positive effects on the body, such as raising heart rate, a increasing blood flow helping nerve and motor recruitment. Securing a sport-specific warm-up help you prepare for the intense demands of the sport.
Recent studies have shown that the use of static (non-movement) stretching before sport can limit the effectiveness of muscle groups used during exercise. Tilley et al. (2012) found improvements in ma areas: speed, accuracy, and distance were enhanced when static stretching was eliminated, using only dynamic (moving) stretches in the warm-up.
A study by Coughlan et al (2018) found the use of a dynamic warm-up improved self-reported shot patterns and significant improvements in CHS (Club Head Speeds) using the trackman systems. addition, acute benefits with driver ball velocity were found in ´high-skilled golfers´ aft dynamic/resistance-band warm-ups (Langdown et al, 2019).
If you want to increase the amount of time you’re playing golf, give some of the following movements a try—all you need is a golf club!
Low to Highs
Overhead Squats
Standing Torso Rotations
Overhead Reverse Lunge with Side Bend
Single Leg Torso Rotations
Lateral Bounds
Utilising a sport-specific warm-up full of dynamic exercises - targeting the muscle groups work during golf - will aid in numerous gains whilst on the course. Add any of these exercises to your warm-up, and see if you can feel the difference
OW PERFORMANCE LABS
For more information, scan my QR code and get in touch.
You’re reading a preview of the December/January 2025 issue of 55+ Wellness Magazine. For the full version, packed with even more insights, inspiration, and exclusive content, visit DJ25.