This article was machine-translated from the Korean original. Read the Korean original
If you visit the driving ranges of KLPGA or KPGA tournaments, you will often see players warming up with resistance bands before hitting the ball. Today, along with the reason for this, I will share two long-drive warm-up exercises that take just 10 minutes before a round.
01Band Stretching — Wake Up Your Upper Abs
Hold the band at both sides and push it straight forward to assume the address position. From that position, repeat a parallel rotational motion; here is the key point. If you just move back and forth, you won't feel the speed very well. You must stop abruptly in one motion to clearly feel the stretching.
This exercise is suitable for everyone, regardless of age or gender. Simply repeat the process of spreading your arms out to the sides as if straight, returning to the address position, and then turning back. If you don't feel the sensation well, try leaning your upper body forward a little more. This will allow you to clearly feel the stretch in your lower abdominal muscles.
Due to the nature of Korean golf courses, there is often not enough time to fully warm up at the range before heading out for a round. This band stretching is a way to boost rotational performance in a short amount of time before your round. You will feel the stretching sensation much more effectively when you create your backswing while holding the band and feeling the resistance, compared to just holding the club.
I also frequently do band stretching in a similar context, but the specific areas felt vary slightly from person to person. Since I swing with the feeling that my solar plexus is facing the sky, I feel the stretch more strongly in my thoracic spine. Therefore, in addition to holding the band from side to side, I tend to stretch in various directions, including pulling upwards from below.
02Kettlebell Drill — The sensation of 'using' the legs
This time, let's try it with a light kettlebell weighing about 5kg. First, start by gently swinging it from side to side in a comfortable position without a club. There is a crucial principle here: you must not drag and swing it with your lower body. On the contrary, you need to make your legs react because you are trying to swing the kettlebell.
If you are having trouble, try thinking like this—imagine throwing the kettlebell to the right. Then you will feel your legs automatically follow. Your legs are 'used' depending on how your hands pass by; you are not using your legs first. Please repeat this, alternating between the right and left sides.
- Do not move your legs artificially in advance — let your legs react after you have the intention to throw the kettlebell.
- Lightly tap your feet — Instead of keeping your whole foot firmly planted and shaking it, gently lift your toes to the rhythm.
- Adjust the weight to your liking — it is okay to lower it to 3kg if it is too difficult. This is an exercise to build coordination, not muscle strength.
03Organizing today
Before heading out for a round, use a resistance band to awaken your upper body rotation and use a kettlebell (or light weight) to get a feel for how your lower body works. Both exercises take only 10 minutes and can be done right at home or in a corner of the clubhouse without any special equipment.
