Del Mar Strength Training for Golfers: A Rotational Power Program to Add Distance and Prevent Back Pain
A client came in last spring after four holes at Torrey Pines left him unable to tie his shoes the next morning.
Key Takeaways
- A good warm-up raises temperature, runs dynamic mobility, then ramps up the actual lift.
- Dynamic warm-ups beat prolonged static stretching before lifting, which can reduce power output.
- Eight to ten focused minutes is plenty — a warm-up should prepare you, not fatigue you.
A good warm-up isn’t ten minutes of static stretching — it’s a focused ramp that prepares your joints,
muscles, and nervous system to lift well. Here’s how to do it efficiently before a strength session.
Raise your temperature
Start with three to five minutes of easy movement — a brisk walk, bike, or rower — to literally warm the
tissue and raise your heart rate. This makes everything that follows more effective.
Move through dynamic mobility
Use active drills that take your joints through the ranges you’re about to load: leg swings, hip openers,
thoracic rotations, and shoulder circles. The NSCA supports dynamic warm-ups over prolonged static stretching
before lifting, which can briefly reduce power output.
Do specific ramp-up sets
Before your working weight, perform a few lighter sets of the actual lift. For a working squat, that might
be the empty bar, then a moderate set, then your work weight. This grooves the pattern and primes the load.
Keep it under ten minutes
A warm-up should prepare you, not fatigue you. Eight to ten focused minutes is plenty for most sessions.
The payoff
A proper warm-up improves your first working sets, reduces injury risk, and makes the whole session feel
better. It’s a small habit with an outsized return.
Train With Legacy Del Mar
Legacy Del Mar is a private personal-training studio serving Del Mar, Solana Beach,
Carmel Valley, Encinitas, and the North County coast. Every program is built around your
schedule, your training history, and a specific outcome.
Explore our training or
book a consultation to get started.
Frequently Asked Questions
Should I stretch before lifting?
Favor dynamic mobility over long static stretches before lifting. Prolonged static stretching can temporarily reduce strength and power.
How long should a warm-up take?
Eight to ten minutes: a few minutes raising your heart rate, dynamic mobility, then lighter ramp-up sets of your first lift.
Do I need to warm up for every session?
Yes. A proper warm-up improves your first working sets and reduces injury risk regardless of the session.
This is general fitness information, not medical advice. Check with your physician before starting a new exercise or nutrition program, especially if you have a medical condition, an injury, or are pregnant.
