How to warm up your spine for golf
There are so many ways to warm up for golf, but I am a firm believer of always working on the basics. Across the board, I find the need to reinforce a golfer’s ability to:
- Engage the core well.
- Move the limbs while protecting the spine.
- Perform the above points through all combinations of movement (flexion, extension, rotation, and the combinations there of).
For some people this ground-based warm up will be a heavy-duty workout; for others, it will be a light warm-up. Either way, these are solid fundamentals to train, reinforce and perfect.
The drills in the video are pretty simple-looking, yet effective and challenging for all levels. Of course, be smart while trying these drills, as some people may not be able to perform them without involving or feeling discomfort in the spine. The goal is to have the core take pressure off of the spine to create a good foundation from which the limbs can move.
For more infomation on golf fitness and fitness in general, check out www.roykhouryfitness.com or feel free to email me royfkhoury@gmail.com.
The LPGA Tour is kicking off its 2026 season this week at Lake Nona Golf and Country Club in Orlando, and the pros are dealing with something most Florida golfers rarely face: freezing temperatures.
“It’s colder here than in the UK at the minute, which is a first,” said England’s Charley Hull during Wednesday’s media day at the Hilton Grand Vacations Tournament of Champions.
Even Lydia Ko, who lives at Lake Nona, seemed surprised by the cold snap. “We’re pretty much getting to below zero in celsius here, which maybe in other parts of the country they would be thankful, but when you’re in Florida it is a little bit of a surprise,” she said.
If the world’s best players are adjusting their games for cold weather, recreational golfers should, too. Here’s how to play smart when the mercury drops.
Understand What Cold Does to Your Game
Before you change anything, you need to know what you’re fighting against. Cold air is denser than warm air, which means your ball won’t fly as far. Period.
Hull noticed this immediately during practice rounds at Lake Nona. She mentioned hitting a gap wedge into the 18th hole during a previous win but needing a 4-iron during Tuesday’s practice round. That’s a difference of four or five clubs for the same shot.
Action item: Expect to lose 5-10 yards on every club in your bag when temperatures dip below 50 degrees. Plan accordingly and don’t be stubborn about club selection.
Layer Up Without Restricting Your Swing
Hull admitted she wore three pairs of pants during practice. While that might be extreme for most of us, staying warm is critical to playing well in cold conditions.
Your muscles need warmth to function properly. When you’re cold, your body tightens up and your swing gets shorter and faster. Neither of those things help you hit good golf shots.
Action item: Wear multiple thin layers instead of one bulky jacket. Look for golf-specific cold weather gear that stretches with your swing. Keep hand warmers in your pockets between shots. And don’t forget a good hat because you lose significant body heat through your head.
Take More Club Than You Think You Need
This is where ego gets in the way of good scores. When it’s cold, the ball doesn’t compress as well off the clubface. Combined with denser air, you’re looking at serious distance loss.
The pros at Lake Nona are dealing with a course that measures 6,642 yards but plays much longer this week. If they’re adjusting, you should too.
Action item: Take at least one extra club on every approach shot. In temperatures below 40 degrees, consider taking two extra clubs. It’s better to fly the ball to the back of the green than to come up short in a bunker.
Adjust Your Expectations on the Greens
Cold weather affects putting in ways most golfers don’t consider. The ball is harder and doesn’t roll as smoothly. Your hands are cold, making it harder to feel the putter. And if there’s any moisture on the greens, they’ll be slower than normal.
Ko mentioned that she still sometimes reads the greens wrong at Lake Nona despite being a member for years. Cold weather makes that challenge even tougher.
Action item: Hit putts more firmly than usual. The ball needs extra speed to hold its line on cold greens. Take a few extra practice strokes to get a feel for the speed before you putt.
Embrace the Mental Challenge
Hull said something interesting about cold weather golf: “I like the mental toughness of it.”
That’s the right attitude. Everyone on the course is dealing with the same conditions. The player who stays patient and doesn’t get frustrated by the extra difficulty will come out ahead.
Action item: Lower your expectations by a few strokes. If you normally shoot 85, accept that 90 might be a good score in 40-degree weather. Focus on solid contact and smart decisions rather than perfect shots.
Warm Up Longer and Smarter
This might be the most important tip of all. Cold muscles are tight muscles, and tight muscles get injured easily.
World No. 1 Jeeno Thitikul revealed she’s been protecting a wrist injury that bothered her late last season. Cold weather makes those kinds of injuries more likely if you don’t prepare properly.
Action item: Spend at least 20 minutes warming up before your round. Start with stretching, then hit easy wedge shots before working up to your driver. Keep moving between shots on the course to maintain body heat and flexibility.
The pros at Lake Nona this week will adapt and compete at the highest level despite the cold. You can do the same at your local course by following these tips and keeping a positive attitude.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
Brooks Koepka is back on the PGA Tour, and whether you love him or hate him, the guy knows how to win when it matters. After his LIV Golf stint, the five-time major champion returns this week at the Farmers Insurance Open.
What makes Koepka fascinating? He doesn’t fit the mold. His swing isn’t textbook. He doesn’t obsess over mechanics. Yet he’s won three PGA Championships and two U.S. Opens, regularly making it look easier than guys with prettier swings.
So, what can average golfers learn from someone who treats the game so differently? Quite a bit.
Stop Overthinking Every Shot
Koepka describes his approach as “reactionary” rather than mechanical. While most tour pros grind over swing thoughts, Brooks sees the target and hits it. No mental checklist.
This might be the most valuable lesson for weekend golfers who’ve watched too many YouTube swing videos.
How to actually do this:
On the range, hit five balls where you stare at the target for three seconds prior to addressing the ball. Don’t think about grip or stance. Just burn that target into your brain. You’ll be shocked at how pure you hit it when your brain focuses on where the ball is going instead of how you’re swinging.
Next time you play, give yourself a rule: Once you pull the club, you’ve got 15 seconds to hit. Koepka is one of the fastest players on tour because he doesn’t give his brain time to sabotage him.
If you feel tension in your hands at address, you’re trying to control too much. Koepka’s grip pressure is famously light. Loosen up until the club almost feels like it might slip, then add just enough pressure to hold on. That’s your swing thought: soft hands, see the target.
This approach works better under pressure. When you’re standing over that shot with water left and OB right, the last thing you need is a mental checklist. See it, feel it, hit it.
Play to Your Strengths (Even If They’re Not Pretty)
Koepka uses a strong grip that wouldn’t pass muster in some teaching circles. But he’s built his game around what works for him, elite driving distance and recovery skills. He doesn’t try to be someone he’s not.
Here’s how to build your game like Brooks:
Look at your last five rounds and figure out where you’re actually gaining strokes. Bombing it off the tee, but can’t hit greens? Lean into it. Play courses where distance matters more than precision. On tight holes, grip down on your 3-wood instead of trying to thread a driver through a keyhole you’ll miss seven times out of ten.
Koepka knows he can scramble, so he’s not afraid to miss greens. If you’re deadly from 50 to 75 yards, start leaving yourself those distances on the par 5’s instead of going for them in two every time.
Know when to take your medicine. Koepka in the trees at the PGA? He’s punching out to 100 yards, not trying to bend a 6-iron around three oaks. You’re in the rough with a flyer lie and water short? Hit your 8-iron to the middle and move on. That’s not playing scared, that’s playing smart.
Save Your Best for When It Counts
Here’s a wild stat: Koepka’s putting average in majors is often more than a full stroke better per round than in regular events. He elevates when pressure is highest.
How does an amateur tap into that gear? It’s not about trying harder, it’s about caring differently.
Here’s what actually works:
Decide which rounds matter to you. Club championship? Member-guest? That annual trip with college buddies? Circle those dates and treat them differently. Koepka doesn’t care much about regular tour events, but majors? That’s when he locks in.
Two weeks before your big round, change your practice. Stop beating balls mindlessly. Play nine holes in which every shot has consequences. Miss the fairway? Hit from the rough on the next hole too. Three-putt? Twenty push-ups. Koepka’s practice intensity ramps up before majors because he’s rehearsing pressure, not just swings.
Develop a between-shot routine that resets your brain. Koepka is famous for his blank expression after bad shots. Try this: After any shot, take three deep breaths while walking, then find something specific to notice, a tree, a cloud, someone’s shirt. That’s your reset button. By the time you reach your ball, the last shot is gone.
The Bottom Line
Brooks Koepka’s return reminds us there’s no single path to success in golf. His “substance over style” approach proves that results matter more than looking good.
You don’t need a perfect swing; you need a reliable one that holds up under pressure. You don’t need to hit every shot in the book; you need the shots you can count on. And you don’t need to play great every time; you need to play great when it matters.
Welcome back, Brooks. Thanks for the reminder that golf is ultimately about getting the ball in the hole, not winning style points.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
Blades Brown made a big impression last week in the California desert, and not just because he’s only 18. He put up numbers that would catch any weekend golfer’s attention. Most of us won’t hit 317-yard drives or find 86% of our greens in regulation, but there’s a lot to learn from how Brown managed his game at The American Express.
Here are three practical lessons from his performance that you can use on your own course this weekend.
Step 1: Give Priority to Accuracy Over Distance Off The Tee
Brown’s driving stats are impressive. He averaged almost 318 yards off the tee, ranking 12th in the field. More importantly, he hit 76.79% of his fairways, tying for fourth place in the tournament.
Think about that ratio for a second. Brown could have swung harder, chased more distance and tried to overpower the course. Instead, he played smart golf and kept his ball in play.
Your Action Item: Next time you’re on the tee box, ask yourself a simple question before pulling the driver. Do you need maximum distance here, or do you need to be in the fairway? If there’s trouble lurking or the hole doesn’t demand every yard you can muster, take something off your swing. Grip down an inch. Make a three-quarter swing. Do whatever it takes to find the short grass. Brown’s approach illustrates that fairways lead to greens, and greens lead to birdies. He made 22 of them last week, along with an eagle.
The math is simple. When you’re hitting three out of every four fairways like Brown did, you’re giving yourself legitimate looks at the green with your approach shots. That’s when scoring happens.
Step 2: Commit To Hitting More Greens
This is where Brown really separated himself. He hit 62 of 72 greens in regulation, an 86.11% clip that tied for first in the entire field. Read that again. An 18-year-old kid tied for the lead in one of the most important ball-striking statistics in professional golf.
How did he do it? By keeping his ball in the fairway (see Step 1) and giving himself clean looks with mid-irons and wedges.
Your Action Item: Start tracking your greens in regulation. You don’t need a fancy app or a statistics degree. Just mark down whether you hit the green in the regulation number of strokes. Par 3s in one shot. Par 4s in two shots. Par 5s in three shots.
Once you know your baseline, set a goal to improve it by 10%. If you’re currently hitting five greens per round, aim for six. The beauty of this approach is that it forces you to think strategically about club selection and shot shape. Brown’s strokes gained approach number was positive (0.179), meaning he was better than the field average. You don’t need to be perfect. You just need to be on the dance floor more often.
When you hit more greens, you eliminate the need for heroic short game shots. Brown only had to scramble 10 times all week, and he got up and down 70% of the time. That’s solid, but the real story is that he rarely put himself in scrambling situations to begin with.
Step 3: Minimize Mistakes And Stay Patient
Here’s the stat that jumps off the page: Brown made only three bogeys all week. Three. In four rounds of professional golf against the best players in the world.
He also made just one double bogey. That kind of clean card doesn’t happen by accident. It happens when you play within yourself, avoid the big miss and trust that pars are never bad scores.
Your Action Item: Before your next round, decide that you’re going to play boring golf. No hero shots over water. No driver on tight holes just because you can. No aggressive pins when there’s a safe side of the green.
Brown’s performance shows us that consistency beats flash every single time. He didn’t lead the field in any single strokes gained category, but he was solid across the board. That’s how you post numbers and cash checks.
Give these three steps a try. Your scorecard will thank you.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “The Starter” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
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emerson boozer
Sep 20, 2016 at 6:06 am
c’mon coach, you can barely do 2 minutes of warm up before playing golf? i’m twice your age and easily do 12….get back in that gym!
Fredo
Sep 17, 2016 at 1:07 pm
I see both sides of the argument. I have a herniated disc L3 and work out my core 5 days a week, just so I can play golf. If you are recently injured of course follow your physical therapy exercises. The dead bug exercise is fantastic for core workouts. I would also recommend core exercises with a large rubber ball. Thanks for the post! Hope there are more to follow.
Hilar
Sep 16, 2016 at 4:39 pm
If it’s “challenging” it’s never a good thing.
TCJ
Sep 16, 2016 at 3:23 pm
So, it isn’t weird if I bust these moves out on the first tee?
Jack Gallagher
Sep 16, 2016 at 12:58 pm
For anyone, like me, who has a history of lower lumbar issues, this video starts out on a dangerous note. I’m sure Me. Khoury is a nice guy, and maybe he wouldn’t make the mistake that the producers of this video have perhaps unwittingly made: advertising the video in the headline as “warming up the spine” and then starting out with an exercise that could very well hurt someone who happens to be in some stage of injury recovery of, say, a herniated disc.
That is because the video spends zero time, in its introduction to the first exercise, describing what to do with your abdominal muscles to help protect the lower lumbar region during exercises generally, or in what position your lower lumbar region should even be while doing the very first exercise. Is it being recommended that one press the lower lumbar into the ground? Or, is it being recommended that there should be some amount of lordotic curve of the lower lumbar during the first exercise?
Obliquely stating to “engage the core” doesn’t tell me anything. Exactly what is meant by this phrase, and how is it to be done, with specific instructions? There are none.
Toward the end of the very first exercise, it is recommended to add a one sided crunch maneuver which when performed results in some lower lumbar twisting and flexion. That is downright dangerous for someone recovering from a lower lumbar herniated disc.
If you really want to protect your lower lumbar region, while exercising, I recommend spending $20 on an app called “Protect Your Back.” Full disclosure: I’m a user of the app, a consumer. I get no rewards, financial or otherwise, for recommending it. The app is in part sponsored by one of my other favorite golf websites “TourTempo.com”.
Good luck to all fellow lower lumbar issue sufferers.
Bwall
Sep 16, 2016 at 6:40 pm
I have to agree. One of the worst videos ever produced for someone with lower back issues.
brain surgeon
Sep 17, 2016 at 11:02 am
If you are recovering from a lower lumbar herniated disc then this probably isn’t for you. Use some common sense before ripping into the author of the story. Also if you do not know what engage the core means do some research, it is a very common term in today’s fitness world. Not every video is going to be for you. Maybe stick with what your doctor told you to do.
Jack Gallagher
Sep 19, 2016 at 1:34 pm
“If you are recovering from a lower lumbar herniated disc then this probably isn’t for you. Use some common sense…”
Except that, twelve seconds into the video, Mr. Khoury says, “…some of you may be coming back from injury…” – so he’s clearly not advising against using these exercises if you are coming back from injury. He doesn’t specify whether or not there are some types of injuries, from which we might be “coming back,” where he would advise against doing these exercises. Maybe he would do so for someone like me – and maybe he even did so when recording this video, but the producer edited that out. I thought I was fairly specific in blaming the producers of the video and not him directly. Nor does he express any warning about what stage of recovery from injury one might be currently in where he would advise against these exercises. Is it a matter of degree? If so, where is the line drawn? It matters.
“Also if you do not know what engage the core means…” Actually, I do know what it means. The problem is, there is more than one way to engage the core, and some of those ways only engage a small number of core muscles – the traditional way of pulling in your navel toward your spine is the prime example of one way that leaves out a lot of core musculature (particularly the ones that would protect the lower lumbar region). Mr. Khoury doesn’t say he is recommending this particular method, and I’m not accusing him of that. In fact he doesn’t say at all what method he is promoting to “engage the core.” That’s my point, and it’s important. If you think that “engaging the core” is a universal term, you are mistaken. In particular, the sucking in your navel method actually leaves out engagement of core muscles that would help protect the lower lumbar region, which is especially troublesome when the exercises being recommended are designed to promote “flexion, extension, and rotation” of the spine.
“Not every video is going to be for you.” Truisms like this don’t add value. And this website is usually different from others in that it attempts to add value in ways that other golf websites do not. Lots and lots of people who play golf have lower lumbar issues. We don’t want to stop playing golf and just surrender because of those issues. I had the Tiger Woods surgery (microdiscectomy) back in 2012. I’ll be in some stage of “recovery” from that for the rest of my life. My back will probably never get back to the point of health it was in prior to my first herniated disc in the year 2000. My point is, there are ways to protect your lower lumbar region during exercise (especially important when your spine is “under load”), and some exercises will even result in the strengthening of core muscles around the lower lumbar region with a much reduced risk of re-injury of the discs between L2 and S1. The particular exercises in this video – promoting flexion, extension and rotation – carry risk of re-injury.
The app I recommended in my original post has added value for me. I’m not making a claim that it would do so for every one. But for me, the fact is that it’s added more value than the physical therapy type exercises that my neurosurgeon recommended post-surgery (which exercises I still do daily). In any case, this is my way of trying to add some value, and I think it happens to be important to warn other golfers with lower lumbar issues not to be extra careful before attempting the exercises in this video.
Jack Gallagher
Sep 19, 2016 at 1:37 pm
Sorry, scratch the word “not” in the last sentence. Typing too fast.
doesnotno
Sep 16, 2016 at 8:53 am
Super helpful video – thanks for posting.