A great round of golf begins before you even step onto the first tee. The way you warm up and activate your body can make a significant difference—not only in your performance, but also in preventing injuries. It’s not just about hitting the ball well; it’s about feeling strong, stable and connected to every movement.
At Pula Golf Resort, where high performance and excellence are part of our DNA, we understand that physical preparation is just as important as technique. That’s why we’ve created this guide with five essential exercises to help you activate your body, improve your swing and play your best golf from the very first shot.
5 warm-up exercises to prepare for your round
1. Hip mobility
The hips are the power centre of the golf swing. A simple but effective drill is to perform controlled torso rotations with your knees slightly bent. Keep your feet grounded and cross your arms over your chest. Gently rotate from side to side for around 30 seconds on each side.
This movement enhances rotational range, relieves tension in the lower back, and improves energy transfer during the swing. It not only boosts your power, but also helps maintain more consistent technique throughout the round.
2. Dynamic shoulder and backstretches
Loose shoulders and an active back allow for a wider and more controlled swing. Use a golf club as a stretching tool: grip it at both ends, raise it above your head, and gently bring it behind you to open the chest. Add slow torso rotations while keeping the pelvis stable. Repeat 10 times with a smooth and steady rhythm.
These stretches increase mobility and help prevent compensations that could disrupt your technique.
3. Core activation
Your core is your control centre. The abdominal and lower back muscles are essential for maintaining stability throughout the swing. Activate them with short planks (20–30 seconds) or the “bird-dog” exercise: on all fours, extend one arm and the opposite leg, hold for a few seconds, then switch sides. Perform 8–10 reps per side.
Core training supports posture, enhances balance and protects your back during powerful swings. A strong core equals consistent shots, greater control, and reduced strain.
4. Single-leg balance
Golf demands balance, especially during weight shifts in the swing. To improve your stability, stand on one leg for 30 seconds. To increase the challenge, close your eyes or slowly rotate your torso.
This exercise sharpens neuromuscular coordination and prepares you to maintain your posture in any situation on the course.
5. Gentle and progressive swings with the club
Finish your warm-up with a series of smooth, no-ball swings. Focus on rhythm and technique. Start slowly and gradually increase the range, paying close attention to posture, timing, and alignment. Work from the fundamentals: feel how your body responds, how your weight shifts, how the movement flows.
Alternate between full and half swings. This drill is ideal for connecting your body with the movement pattern and reinforcing muscle memory. It also helps you visualise a successful result before each tee shot.
Your next great shot begins at Pula Golf, the choice of those who know what they’re looking for
At Pula Golf Resort, we’ve been elevating the golf experience for decades. Our course—redesigned by José María Olazábal and host of the European Tour on multiple occasions—is a benchmark for both amateur and professional golf in Mallorca. But more than that, it’s our approach that sets us apart: from training and hospitality to sustainability and a deep-rooted commitment to excellence.
Ready to put these exercises into practice and bring your best game to the course?
and feel the difference from the very first shot. We look forward to welcoming you at
Pula Golf Resort
—where golf begins long before the first tee.