Before we get to gaining yards I have some exciting news! I have been working hard on a beginner golf training program! Its going to be awesome and will take you all the way from a complete novice to training specifically for better performance on the course, increasing power, building strength, core stability and speed! I’m really excited to share it with you, it will be available as an E-book and is almost ready! Make sure you are subscribed to the Method Golf Mailing list so you stay up to date with the release and get a special, subscriber only discount!! Now that’s out of the way – on with the article!
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Training for distance is a popular subject, golf is so much more fun when you are playing well but even more fun when you are playing well and feel like you can really take on the course, hitting it long and creating opportunities for birdies and eagles!
In this article I will show you 3 awesome deadlift variations that are sure to increase your strength and inject some power into your golf swing!
The first exercises on the list has to be the Classic Deadlift! The standard deadlift is one of the best tools available to anyone training for sport, golf is no exception. Synonymous with power lifters and strongmen, the deadlift can sometimes be seen as a brutish exercise, it is one of the best overall strength builders however and you should drop any preconceived thoughts you have about the deadlift immediately, I mean, if Mcilroy and virtually every other tour pro think its good for their golf game, there must be something to it!
The Deadlift builds your ability to move powerfully from a dead stop, as the name implies! This makes the deadlift fairly unique as it is one f the few exercises where momentum cant be used to ‘cheat’ the weight up, so if its too heavy for you, its not going anywhere! The dead stop and heavy nature of the move means it builds strength like no other, meaning speed in your golf swing and yards out on the course.
The form for the deadlift and all other variation is fairly simple, the most important thing is to start of light and build up slowly so you get used to the movement before you try and test yourself!
- Make sure to start with feet shoulder width apart (personal preference but start there and adjust as you see fit)
- The bar should sit in line with the middle of your foot and you should grab the bar where your arms comfortably hang.
- Brace your core meaning breath in and force down and out into your stomach.
- Drop your hips slightly and then, keeping your back in a nice neutral position, push through your heels, thrust your hips forwards and extend your whole body to the finish.
- Make sure to lower the weight slowly and under control, never perform a ‘touch and go’ rep, always set the weight down and start from a dead stop.
The deadlift is a strength move so to get the most out of it I usually recommend sets of no more than 5 reps, usually for 3 – 5 sets.
The next variation is The Stiff Leg Deadlift This is one of my favourite golf exercises, it is a deadlift but without using any leg extension, this limits the amount of weight you can use but builds strength in the hamstrings, glutes and lower back, perfect for your golf swing. The form is virtually the same as a standard deadlift but the hips stay high, the knees have a small bend in them and this is maintained throughout the exercise.
The stiff leg deadlift is always great in any golf workout because it has another benefit that helps almost all golfers, it is an amazing way to stretch and mobilise the hamstrings and hips! Almost everyone spends a good portion of the day sat down and as a result can have tight hips, hip flexors and tight, weak hamstrings, this exercise will help guard against all of those!
Perform these for 3 – 4 sets of up to 8 reps as this will be a lighter exercises and going to heavy on this doesn’t bring the best results!
The final variation may seem strange to you but trust me, it builds power and lot of it! The Deficit Deadlift. This variation is a standard deadlift but with your feet elevated, this means the bottom part of the lift is much harder and again, you probably wont be able to use as much weight as the standard deadlift. This is an awesome golf exercise because it builds strength but also will help you lift more weight in the standard deadlift, meaning even more strength!
The form is the same as the standard deadlift but you are standing on a stable weight plate or platform, as you progress you can move to 2 weight plates to make the exercise even more challenging. As with the standard deadlift, I like to perform these for 3 – 5 sets of no more than 5 reps.
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If you enjoyed this then check out more of my exercise , workout and distance articles and leave me a comment below to let me know your thoughts and if you tried any of these exercises for yourself, I would love to hear how you got on!
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Golfer and gym goer. I enjoy helping people achieve their golfing goals by providing exercises and workouts to improve performance and giving people insights into my own golf training.