The seven deadly sins of warming up for golf

Written by Ramsay McMaster

SIN #1 RUSHING TO THE GOLF COURSE

 Common technical breakdowns caused:

• Disruption of golf rhythm

• High anxiety levels, in turn leading to tension

• Poor control of breathing

Common injuries possible:

• Wrist – to tendons, cartilage or bones

• Neck – to joints, discs, ligaments or muscles

• Low back – muscle strains, disc injuries, joint problems

SIN # 2 DRAGGING GOLF BAG AND CLUBS

 Common technical breakdowns caused:

• Poor alignment in address position

• Poor posture at setup

• Excessive strain through particular muscles e.g. wrist & neck

• Increased gripping

 Common injuries possible:

• Neck – to joints, discs, ligaments or muscles

• Low back – muscle strains, disc injuries, joint problems

• Shoulder & rotator cuff – muscle strains, tendon injury/tears

SIN #3 BOUNCING IN FORWARD FLEXION

 Common technical breakdowns caused:

• Bad flexion postures

• Reduced activity of flexor muscles

• Stiffens back, leading to poor sequencing of golf swing

 Common injuries possible:

• Low back – muscle strains, disc injuries, joint problems

SIN #5 WARMING UP WITH MULTIPLE CLUBS

 Common technical breakdowns caused:

• Compensation movements in arms

• Altered proprioception

• Altered weight control

• Overswinging

• Reversed C positions & reversed pivot

 Common injuries possible:

• Low back – muscle strains, disc injuries, joint problems

• Left hip strains

• Shoulder & rotator cuff – muscle strains, tendon injury/tears

SIN #4 POOR ROTATION SEQUENCING

 Common technical breakdowns caused:

• Compensatory sway in swing

• Poor weight transference

• Poor balance

• Poor shoulder position on backswing and follow through

 Common injuries possible:

• Low back – muscle strains, disc injuries, joint problems

• Neck – to joints, discs, ligaments or muscles

SIN #6 HITTING WOODS TO START WARM UP

 Common technical breakdowns caused:

• Alters feel due to practicing power before feel

• Over swinging

• Incorrect sequencing

• Use of incorrect muscles

 Common injuries possible:

• Low back – muscle strains, disc injuries, joint problems

• Shoulder & rotator cuff – muscle strains, tendon injury/tears

SIN #7 HITTING BALLS INTO NETS OFF HARD SURFACES

 Common technical breakdowns caused:

• Jarring of body

• Altered co-ordination

 Common injuries possible:

• Neck – to joints, discs, ligaments or muscles

• Shoulder & rotator cuff – muscle strains, tendon injury/tears

• Low back – muscle strains, disc injuries, joint problems