Golf Warm-Up Routine | RAMP Protocol to Boost Performance & Prevent Injuries

Key Points

• Why warm up?
  Prepares the body for the demands of golf (4–5+ hours of play and high-speed swings), reduces injury risk, and enhances performance.

• Use the RAMP protocol (Raise, Activate, Mobilize, Potentiate):

  • R – Raise heart rate with light cardio (e.g., jogging, high knees, mountain climbers).

  • A – Activate key muscles based on individual needs (back, shoulders, core).

  • M – Mobilize joints and muscles used in golf (e.g., world’s greatest stretch, banded hip openers).

  • P – Potentiate by exciting the nervous system with explosive movements (e.g., countermovement jumps or kettlebell swings if available).

• Practical warm-up exercises:

  • World’s greatest stretch (hip and thoracic rotation)

  • Banded pull-aparts (shoulder activation)

  • Banded lying hip openers (hip mobility)

  • Countermovement jumps (no equipment)

  • Kettlebell swings (if gym available)

• Final tip:
  Even just 10–15 minutes following the RAMP structure before teeing off can improve performance and reduce injury risk.