We all know we should warm up before reaching the first tee, but how often do you actually do it? Gareth Snelson takes you through a quick, easy and effective warm-up that will help improve your golf game.
ViPR is an excellent tool for golfers because it promotes flexibility with strength, especially in rotation, which is crucial for a powerful golf swing. It is easy to equate strength training with feeling tired and achy, and being patient to achieve long-term improvements. This preparatory warm-up will give you immediate benefits by focusing on slow movements and pauses to enhance post-activation potentiation (PAP). This training modality increases the contractile ability of muscle fibres following resistance exercise, leading to increased range of motion, strength and power, while reducing the risk of injury (due to the improved strength and stability at end range). In golf, where precision and controlled power are everything, these benefits can make a measurable difference to both performance and consistency.
The beauty of this warm-up is that it’s quick and efficient – taking just five minutes. It’s perfect for both seasoned athletes and casual golfers alike. All you need is ViPR, a few minutes and some space to move. The greatest effect from PAP is at least 10-15 minutes later, so you can do the warm-up before you even leave the house.
The routine: Dynamic, progressive and golf-specific
This warm-up sequence is composed of dynamic movements targeting the torso, shoulders, hips and back. Exercises are performed slowly and deliberately to prime the muscles without taxing them. Each movement can be adapted based on individual strength, flexibility and mobility levels. Below is a breakdown of the full sequence:
Why this matters: Benefits beyond the tee
While it’s easy to dismiss a warm-up in favour of ‘saving energy’, this short, focused routine is anything but tiring. In fact, the controlled activation of key muscles enhances your physical readiness without sapping strength. Just five minutes of ViPR movement can:
- improve swing efficiency and control
- increase rotational range and muscular responsiveness
- reduce the likelihood of strains or overuse injuries
- enhance overall confidence and rhythm in your opening holes.
The ViPR warm-up isn’t just about getting loose – it’s about priming your body to perform. These exercises mirror the mechanics of the golf swing while addressing common areas of tightness and imbalance, particularly in the lower back, shoulders and hips.
Final thoughts: Make it a habit
Consistency is key. Whether you're a seasoned golfer or weekend enthusiast, building this ViPR warm-up into your pre-round routine can create lasting improvements in both performance and fatigue on the course. It doesn’t require a gym, special flooring or even a lot of space – just ViPR, a few minutes and a willingness to start strong.
Remember: A better round starts before the first swing. With this ViPR warm-up, you're not just loosening up – you're levelling up.
Gareth joined the fitness industry after re-training as a PT in 2003 and runs his own studio space in Milton Keynes specialising in injury rehabilitation and prevention. He believes exercise is the best medicine and, when he’s not throwing ViPRs and kettlebells around, he can be found espousing the benefits of all forms of exercise, especially easy, gentler, ones. Gareth is also the founder of Milton Keynes parkrun.
