The golfer’s warm-up routine

How sharpening certain fitness skills can help you play like a pro

There’s more than just a good eye and a fluid swing that separate a birdie from a bogie. Eric Emig, a personal trainer and certified golf conditioning specialist in St. Louis, explains: “A deficiency in any one of the key areas—posture, balance, flexibility, and strength—can have a negative effect on the speed, power, and motion of the swing, thus causing shorter drives, slices, hooks, topped shots, pop-ups and/or low-back issues and golfers’ elbow.” In other words, if your body isn’t in golf condition (read: fit), you can be prone to injury and you won't play to your full potential.

This golf-specific strength workout, designed by Emig, covers all of those areas with the aim of improving power production and transfer in the swing while reducing any restrictions in mobility and improving balance. Here, find his flexibility routine, which is great to do right before you hit the links.

For this sequence, you’ll need a Swiss ball. Do each exercise for 30 seconds, completing three sets (with rest, if noted) before moving on to the next.

The following exercises are demonstrated by Tommy Konefal, personal training manager at Equinox 92nd Street

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Strength train for flexibility

“When weak, muscles put up a guard to protect against injury, making them feel tight.”