Warming Up for A Round of Golf: Hip, pelvis, and trunk activation

May 4

I have written a few articles on warming up for a round of golf. For this article, I want to focus on movements and exercises that can be done at home or at the course gym before a round. These movements are directed towards neuromuscular activation, going beyond simple stretches that improve range of motion and increase body temperature. Instead, we want to impact joint mobility while directly activating the nervous system at a deep level, priming it for fast and powerful activity like the golf swing. The joints of focus here will be the primary movers in the golf swing. This will be the hip and lower extremity along with the trunk and thoracic spine.

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Work through this circuit 2 times.

1. The abduct and shift drill

We are starting with a very precise, nervous system and mechanics-based movement. This drill is tricky to get right but forces us to feel and get into a real (biomechanically speaking) weight shift. We are focusing on how the muscles around the pelvis and hip work to create a shift and turn into one side. This is a critical movement that we want to have access to mechanically while also driving the neuromuscular control at this region, teaching and recruiting the key target muscles to create this shift over the typical and compensatory muscles. This is a great drill to set the stage before a round.

Aim to hold the position for 30-45 seconds.

2. DNS modified oblique

This position if fantastic for the hip and trunk. As we get into it, the hip will be exploring and driving into the hip capsule, opening up space for mobility while driving an extensive amount of nervous system input from this joint. We are also putting the muscles on the back of the hip, including the glute max and glute medius, on an eccentric stretch, contracting the muscle while it is lengthened, prepping that muscle in the best way possible for the golf swing.

We are also getting a great deal of turn in the trunk. While the lower extremity position blocks the pelvis from turning with the trunk, we are getting rotation at the hip and trunk, creating separation from the trunk and pelvis. This is a critical move in the swing. This is our opportunity to set the stage for here in the warmup.

Aim to hold the position for 45-60 seconds.

3. Heavy banded backswing and downswing

This drill is perfect for activating and driving rotation at the pelvis while in a weight bearing position. We also get to feel and integrate foot pressure with pelvis muscle activation to build and groove this connection before the round. Just like the abduct and shift drill, but now we are upright and weight bearing. I want you to feel both the opposite side groin (adductor muscles) along with the starting side glute max working together to turn you.

Aim for 6-8 slow and heavy resisted reps.

4. Into hip kettlebell swing

This movement focuses on the stretch shortening cycle and reactivity. We get to focus on letting the momentum and weight of the kettlebell help pull us into the hip and pelvis while keeping a firm and connected foot and lower extremity into the ground. Then we rely on the nervous system and elastic properties of the muscles, tendons, and ligaments to slow and redirect the kettlebell back away from the hip. Warming up these mechanisms will go a long way in preparing you for powerful transitions between the backswing and downswing during the round to come.

Work up to about 30s of reps, both sides.

5. Split stance med ball slam

This move is the final piece to the warmup. The focus on this is speed, moving the med ball as quickly as possible. The trunk and arms are rotating over top of the stable lower extremity, turning the pelvis into the hip and the trunk over the pelvis. Slam the ball as hard and powerful as you can, finishing the circuit with max effort and peak nervous system recruitment.

We only need to do 8 of these on both sides.

Conclusion

A proper warmup isn’t about checking a box—it’s about preparing your body to perform at a high level from the first tee. By focusing on hip, pelvis, and trunk activation, you’re not only improving mobility, but also training the nervous system to coordinate force, control, and speed where it matters most. These drills build the foundation for efficient weight shift, effective separation, and powerful rotation—key ingredients in a consistent and repeatable golf swing.

If you can consistently spend just 10–15 minutes working through movements like these before a round, you’ll give yourself a measurable advantage. You’ll move better, feel more connected, and reduce your reliance on compensations that often lead to inconsistency or injury. Over time, this kind of intentional preparation doesn’t just improve performance for a single round—it raises your overall ceiling as a golfer.

-Dr. Nick DC, MS, TPI, CSCS

If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.

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