The absolute raw strength and power move that is the deadlift is the latest in the Best Golf Exercises series, the previous 2 articles covered the powerful push press and the king of kettlebell moves – the kettlebell swing! (click on each of the exercises to read those posts)
I am a self confessed deadlift lover! There, I’ve said it! If I see a workout program that doesn’t have deadlifts at some point during the week (barring some home workouts) then i’m immediately put off.
The deadlift stimulates and strengthens pretty much every muscle in your entire body, not to mention the awesome direct effect it has on key golf muscles – quads, hamstrings, glutes, lower back and your core! The deadlift will get you using the ground more effectively too as it is your only source of power to get that weight moving off the ground. Putting some hard work into deadlifts is an amazing way to see some huge improvements in your golf fitness, you can expect plenty of power, core and leg stability and co-ordination from this exercise.
The deadlift is a relatively simple movement to learn but learn it you must! just with anything else, bad form can case a lot of issues with imbalances, injuries and lack of progress. One great thing about deadlifts is the inability to lift a great deal more than you should, if its too heavy, it wont leave the floor!
What does good deadlift form look like? Your feet should be spaced hip-width apart with your grip just outside your legs. Your back should be flat—neutral spine—from start to finish. The bar should remain in contact with your legs for the entire range of motion. Your hips and knees should move in unison to transfer the bar from the ground to an upper-thigh, locked position. You almost want to feel as though you are pulling backwards (behind you) only slightly mind! Lower the bar in a controlled manner, all the way to the floor, you should relax the bar on the floor and begin your next rep. Never stop before the floor in mid air and trying another rep!
A couple of great variations of the deadlift are
- The dumbbell deadlift, exactly the same but with dumbbells!
- Stiff leg deadlifts, same form apart from the legs have a slight bend at the knees and this remains constant throughout the movement, less weight for this one and it focuses slightly more on the hamstrings and glutes. Can also be done with dumbbells.
I love to perform the deadlift at least once a week, twice if I am recovering well. Due to its full-body stimulating nature and the fact it is a huge, heavy lift-it can take it out of you. One of my latest articles outlined a great strength workout for golfers, it implements the deadlift brilliantly, check it out here and give it a try!
If you liked this then make sure to check out my other posts here for more great golf exercises, workouts and tips.
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