I Pulled a Muscle in My Back on the First Tee in 1985, and I've Warmed Up Every Round Since
Now hold on a second. If you think warming up before golf is for sissies, let me tell you about a cold October morning in 1985. I was 17, full of confidence, and I stepped onto the first tee at Grandview without so much as swinging a club. I grabbed my driver, took a huge rip, and felt something pop in my lower back. I played the next four holes bent over like a question mark, and I couldn't straighten up for three days. That was the day I learned that golf is a real sport, and real sports need a warm-up. For the last forty years, I've spent five minutes before every round getting my body loose, and I haven't had a first-tee injury since. This guide will give you the exact routine I use—three simple stretches, a few practice swings, and a putting drill that gets your hands and back ready. I'm Earl Buck Hatfield, and I'll show you how to start your round like a man who respects his own body.
Why You Should Trust Me on This
My name's Earl Buck Hatfield. I've been playing golf in Beckley since 1982, and I've made every mistake a golfer can make—including the one where I didn't warm up and paid for it with a week of back pain. I've also learned what works, and it's not complicated. A few stretches and some easy swings are all you need to wake up your muscles and keep yourself injury-free. I'm not a doctor or a trainer, but I've been doing this routine for four decades, and it's kept me swinging into my late fifties. I may earn a small commission if you buy through my links, but I only recommend what I'd suggest to a friend. And I'll never call you a dummy for skipping the warm-up. I did it once, and I regretted it for a week.
The Three Stretches I Do Before Every Round
You don't need a gym or a yoga mat to warm up for golf. You need about five minutes and enough room to swing your arms. Here are the three stretches I've done for forty years, in order. I do each one for thirty seconds, twice on each side. They're simple, but they work.
1. The Shoulder Cross-Body Stretch. Pull one arm across your chest, hold it with the other, and feel the stretch in the back of your shoulder. This loosens the muscles you use to make a full shoulder turn. I do this one first because my shoulders are always tight from sleeping. Hold for thirty seconds, then switch arms. It's amazing how much freer your swing feels after this.
2. The Hip Flexor Stretch. Step into a lunge with one foot forward and the other knee on the ground. Squeeze the glute of the back leg and push your hips forward until you feel a stretch in the front of your hip. Hold for thirty seconds, then switch. Your hips are the engine of your swing, and tight hips force your lower back to overwork. This stretch has saved my back more times than I can count. If you want to go deeper on hip mobility, check out Maya's golf fitness guide—she has some good exercises for beginners.
3. The Torso Twist. Stand with your feet shoulder-width, hold a club across your shoulders, and rotate your upper body slowly to the right, then to the left. Don't force it—just turn until you feel a gentle stretch. This wakes up the rotational muscles that drive your swing. I do ten slow twists each direction. If you've ever felt stiff on the first tee, this stretch will fix that. I've been doing it since the '90s, and it still works.
Wake Up Your Swing With These Easy Practice Swings
After the stretches, I take ten slow practice swings without a ball. Not full-speed rips—just smooth, easy swings that get my body moving through the full range of motion. I start with a wedge, then a 7-iron, then maybe a driver if I'm feeling tight. The key is to swing at 50% speed and focus on making a full turn. These swings tell your muscles, "Hey, we're playing golf today." I used to skip this and go straight to the first tee, and my first shot was always a disaster. Now I never skip the practice swings, and my opening shots are much better. If you want to work on your swing mechanics before you hit the course, check out my swing basics guide. And if you need a few practice balls to warm up your putting stroke, here's a search for practice golf balls on Amazon. If your budget's tight, DHgate has cheap practice balls with slower shipping—order ahead if you want them for the season. But honestly, you don't need balls to warm up. Just swing the club.
A Quick Putting Warm-Up for Your Hands
Most people forget to warm up their putting stroke, and then they miss short putts on the first green. I always spend two minutes on the practice green before a round, rolling three or four balls from about six feet. I don't worry about making them—I just focus on the feel of a smooth stroke and a good roll. This wakes up the tiny muscles in your hands and wrists, and it tells your brain that today is a putting day. I've also found that hitting a few ten-footers helps me read the speed of the greens. If you want to improve your putting overall, Maya has a great guide on how to putt for beginners. And if you're stuck at home, you can practice on carpet with a plastic cup—my home practice guide has the details. The important thing is to roll a few putts before you head to the first tee. Your score will thank you.
Three Honest Drawbacks of Skipping the Warm-Up
I've skipped the warm-up before, and I've paid for it. Here are three real consequences you'll face if you don't take five minutes to get ready.
1. Your first tee shot will stink. Cold muscles don't move well. Your swing will be short and jerky, and you'll probably hit a bad shot. I've seen it a hundred times—a guy walks to the first tee, takes a big swing, and tops it into the bushes. Then he's mad for three holes. A quick warm-up fixes that. I've never once regretted the five minutes I spend loosening up.
2. You might pull something. Golf puts stress on your back, shoulders, and hips. If you're not warmed up, that stress can turn into an injury. I pulled my back on the first tee in 1985, and I couldn't stand straight for days. I've seen other beginners do the same thing. It's not worth it. Spend five minutes stretching, and you'll avoid weeks of pain. That's a trade I'll take every time.
3. Your whole front nine feels off. Even if you don't hurt yourself, playing without a warm-up means you're catching up for the first few holes. Your swing doesn't feel right, your timing is off, and your confidence drops. I've played too many rounds where I skipped the warm-up because I was running late, and I spent the front nine trying to find my rhythm. It's a miserable way to start. The fix is simple: arrive ten minutes early, and do the routine. I plan my arrival time around it. If you're always late, check out my guide on the best time to play golf in Beckley to help you plan your day.
How to Build a Warm-Up Routine You'll Actually Stick To
The key to a good warm-up is simplicity. If it takes too long or requires equipment you don't have, you won't do it. My routine is five minutes, no equipment, and I can do it in the parking lot or on the first tee. I do the three stretches, ten practice swings, and a few putts. That's it. I've been doing it for forty years, and it's so ingrained that I feel weird if I skip it. If you want to build a longer warm-up, you can add a few more stretches or hit a small bucket of balls, but you don't need to. Five minutes is enough for most people. If you're looking for more structured routines, Maya's practice routine guide includes a pre-round section. And if you need a glove to keep your hands comfortable, here's a search for beginner golf gloves on Amazon. If your budget's tight, DHgate has cheap gloves with slower shipping—order ahead. A good glove helps you grip the club confidently, and that starts with a good warm-up.
Red Flags: Signs You Skipped the Warm-Up
If you notice any of these, it's already too late, but next time, you'll know better. I've caught myself in each of these traps over the years.
🚩 Your first swing feels tight and awkward, and the ball goes nowhere. That's cold muscles. You should have stretched.
🚩 You feel a twinge in your back or shoulder on the first few swings. That's your body warning you. Stop and stretch.
🚩 You're rushing to the first tee and don't have time to even take a practice swing. Slow down. Being late for a tee time is not worth an injury.
🚩 Your putting stroke feels jerky on the first green. That's because you didn't warm up your hands. Roll a few putts next time.
If you find yourself in these situations, remember the lesson: five minutes of prevention beats a week of pain. I've learned it the hard way, and I hope you won't have to.
What to Do Once You've Warmed Up Properly
The first time you step onto the first tee after a good warm-up, with your body loose and your swing smooth, you'll feel the difference immediately. Your shoulders will turn fully, your hips will rotate, and your hands will be ready to roll putts. It's a quiet confidence that comes from knowing you've given your body what it needs. I've started thousands of rounds this way, and I can tell you it makes a huge difference. If you want to keep your body in shape between rounds, check out Maya's golf fitness guide and my swing basics guide. For home practice, golf practice at home is a great companion. And if you need gear, the beginner gear hub has honest recommendations. When you're ready to test your warmed-up swing on a real course, Earl's list of Beckley golf courses will point you to a fairway. Now go stretch, swing easy, and remember: the best round starts before you ever hit a ball. Take five minutes, and your body will thank you all day.
Frequently Asked Questions About Warming Up for Golf
How long should I warm up before golf?
Five to ten minutes is plenty for most golfers. I do three stretches, ten practice swings, and a few putts, and it takes me about five minutes. If I'm extra stiff, I'll stretch a little longer. You don't need to hit a full bucket of balls. The goal is to wake up your muscles, not tire them out. I've been doing this for forty years, and it works.
What stretches are best before golf?
Focus on shoulders, hips, and torso. The shoulder cross-body stretch loosens your turn, the hip flexor stretch frees up your lower body, and the torso twist warms up your rotational muscles. I do all three before every round. If you want more detailed stretching routines, Maya's golf fitness guide has a good selection. The key is to stretch gently—never force a stretch to the point of pain. Your body should feel looser, not more sore.
Can I warm up without a driving range?
Absolutely. I warm up in the parking lot or on the first tee most of the time. You just need enough room to swing your arms and do a few lunges. If there's a practice green, I'll roll a few putts, but it's not required. I've warmed up in hotel parking lots, airport parking garages, and even in my living room before a round. The routine is portable. For a home version, check out golf practice at home.
What happens if I don't warm up before golf?
Your swing will be tight, your first few shots will suffer, and you risk injury. I pulled a back muscle in 1985 by skipping the warm-up, and I couldn't stand straight for days. Even without injury, you'll spend the front nine trying to find your rhythm. It's just not worth it. Five minutes of stretching can save you a bad start and a lot of pain. I learned that lesson the hard way, and I've been warming up ever since.
Should I hit practice balls before a round?
It can help, but it's not necessary. If you have access to a range, hit a small bucket of balls—maybe 15 or 20—starting with wedges and working up to driver. But don't overdo it; you don't want to tire yourself out before the round. I usually skip the range and just do my stretches and a few practice swings. If I have an extra few minutes, I'll roll a few putts on the practice green. That's enough. If you want to work on specific shots, save it for after the round. For a full practice plan, check out golf practice routine for beginners.
Where to Go From Here
Now that you've got a warm-up routine, make sure you're also taking care of your body between rounds. Maya's golf fitness guide will help you build strength and flexibility, and my swing basics guide will keep your technique sharp. For home practice, check out golf practice at home. If you need gear like gloves or practice balls, the beginner gear hub has honest recommendations that won't oversell you. And when you're ready to test your warmed-up swing on a real course, Earl's list of Beckley golf courses will point you to a fairway. Now go stretch, take a few easy swings, and enjoy the walk. A warm body makes a happy golfer.