You’ve seen it. If you’ve watched a single PGA Tour broadcast in the last decade, you’ve watched Justin Rose stand behind his ball, take a slow-motion rehearsal, and basically look like he’s trying to sit on an invisible chair while pumping his hands toward the turf.
It looks weird. Honestly, to the casual weekend hacker, it looks like he’s practicing a move that would lead to a massive chunk or a hosel rocket. But for Rose—an Olympic gold medalist, Major winner, and perennial ball-striking machine—that specific Justin Rose pre shot routine is the secret sauce. It’s not just a quirk; it’s a mechanical insurance policy.
Most of us just walk up, waggle a bit, and hope for the best. Rose is doing something much more clinical. He’s solving the two biggest killers in the amateur golf swing: the "over-the-top" move and the "early extension" flip.
The Famous "Rose Pump" Explained
The heart of the Justin Rose pre shot routine is that exaggerated rehearsal. He takes the club to the top of his backswing and then pauses. Instead of rotating his chest immediately, he pulls his hands down vertically until they are roughly level with his trail knee.
At the same time, you’ll see his chest stay remarkably closed—facing away from the target—and his butt move back.
Why the exaggeration matters
In a real golf swing, things happen at roughly 100 miles per hour. You can't "think" your way through the downswing. By exaggerating this move in his routine, Rose is ingraining the feeling of the club dropping into "the slot."
- Feel vs. Real: What he feels is a massive drop of the hands.
- Actual Swing: The hands drop slightly while the body rotates, creating a perfect on-plane delivery.
- The Trap: If he didn't do this, his natural tendency (like most people) would be for the shoulders to spin open too early.
When the shoulders spin early, the clubhead gets thrown outside the line. Hello, slice. By doing the "pump" in his Justin Rose pre shot routine, he’s telling his brain: "Keep the back to the target a split second longer."
It’s More Than Just a Swing Thought
While the pump is the flashy part, the full Justin Rose pre shot routine is a masterclass in preparation. It starts way before he ever touches the grass near the ball.
Rose is a huge proponent of the "Think Box vs. Play Box" philosophy. Behind the ball is the Think Box. This is where he’s calculating wind, lie, and yardage. He’s not just looking at the flag; he’s picking an intermediate target—usually a leaf or a divot just a few feet in front of his ball.
Once he steps over that imaginary line into the Play Box, the math stops. The rehearsal begins.
He’ll usually take two of those exaggerated "pump" rehearsals. It’s rhythmic. It’s almost meditative. He’s looking for the sensation of his arms winning the race to the bottom. If his body "outraces" his arms, he loses control of the face. The routine ensures the timing is synced up.
The Secret Ingredient: Ground Force
In 2025 and 2026, we’ve seen Rose lean even harder into the "re-flexing" aspect of his routine. If you watch closely during his practice reps, he’s not just moving his hands. He’s actually squatting into the ground.
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He calls this "re-flexing." By pushing his chest down and increasing the bend in his knees during the start of the "downswing" rehearsal, he’s loading his legs like springs.
"I’m just trying to feel like I’m re-flexing as much as I can," Rose has noted. "It gives me the ability to then jump and turn on the way through."
Basically, he’s using his Justin Rose pre shot routine to ensure he doesn't stand up too early (early extension). If you've ever felt like you're "losing your posture" at impact, this is the exact move you need to steal.
How to Steal the Routine Without Looking Crazy
You don't have to look like a robot to benefit from this. Most amateurs should actually copy the intent of the Justin Rose pre shot routine rather than the exact look.
- Start Behind the Ball: Pick that intermediate target. It’s easier to aim at a blade of grass 3 feet away than a flag 175 yards away.
- The Feel Drill: Take one rehearsal where you feel your hands drop to your pockets before your shoulders turn. It’ll feel like you’re going to hit it 45 degrees to the right. You won't.
- The "Squat": Feel your weight move into your lead heel as the hands drop. This is the "re-flex" Rose uses to generate that effortless power.
- Trust the Slot: Once you’ve done the rehearsal, step in and go.
Why Amateurs Get It Wrong
The biggest mistake people make when trying the Justin Rose pre shot routine is forgetting the rotation. They get so obsessed with the "pump" that they forget to actually turn their body through the shot.
Rose does the pump to get the club in position, but then he rotates like a whirlwind. The "pump" gets the club to P6 (shaft parallel to the ground), and from there, it's all about the turn.
If you just pump and don't turn, you'll hit a massive block or a fat shot. The routine is a setup for the turn, not a replacement for it.
Actionable Takeaways for Your Next Round
- Time it: Rose’s "prelude to the hit" is remarkably consistent. Use a stopwatch (or have a friend do it) to see if your routine takes the same amount of time every time. Consistency in time leads to consistency in tempo.
- Closed Shoulders: In your rehearsal, keep your chest facing the back wall (or the bushes behind you) as the hands move down. This is the "anti-slice" move.
- The 5-Second Rule: Once the routine is done, Rose usually pulls the trigger within 5 seconds. Don't freeze over the ball. Thinking is for the Think Box.
The Justin Rose pre shot routine isn't about being perfect; it’s about being prepared. It gives him a "reset" button under pressure. Whether he’s leading the Masters or trying to make a cut, the move never changes. That’s why he’s one of the best.
To truly master this, start by practicing the "hand drop" in your living room without a club. Get the feeling of your arms falling while your back stays toward the target. Once that feels natural, take it to the range and incorporate it into your full Justin Rose pre shot routine before every single ball you hit. Don't just rake and hit; simulate the pressure of the course by following the process.