Why a warm-up actually matters
Your swing is a full-body rotation move. Walking from the car to the first tee doesn't prepare your body for that. A short, focused warm-up gets your hips, spine, and shoulders moving in the directions you're about to ask them to.
You don't need much. You need consistency.
The 7-minute warm-up
Block 1, Wake up rotation (3 minutes)
Use the BendyBar at light to medium tension.
- Slow shoulder pass-overs, 10 reps
- Thoracic rotations standing, 8 per side
- Half-kneeling rotations, 6 per side
Block 2, Hips and base (2 minutes)
- Standing hip circles, 6 each direction, each leg
- Lateral lunges, bar held across chest, 6 per side
Block 3, Swing pattern primer (2 minutes)
- Slow chops, bar high-to-low across body, 8 per side
- Mock backswing / follow-through with the bar, 10 per side, gradually increasing speed
How to use it
Do it in the parking lot, on the practice green, or beside the cart. The whole point is that the bar travels, there's no excuse to skip it.
A note on speed
Speed comes from smoother rotation, not just from swinging harder. If you only have time for one drill, make it the half-kneeling rotation, it teaches you to rotate from the rib cage instead of the lower back.
Disclaimer
This is a general warm-up, not injury rehab. If you're working through a current injury, follow your clinician's guidance first.
Common questions
Will this actually help my drive distance?
It won't add yardage on its own, but better rotation tends to translate to more consistent contact, which is usually where lost yardage actually comes from.
Can I use this as a daily mobility session, not just a warm-up?
Yes. Many golfers run it 3–4 times a week as off-day mobility work.
Exercises in this guide
Keep reading
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BendyBar for golfers and rotational athletes
Pre-round, off-day and recovery programming built around the turn.
BendyBar vs Stick Mobility
How oscillating resistance and leverage sticks differ for rotation work.
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