I really enjoy deadlifts. I like doing them and they provide a lot of benefits.
One thing that I have noticed, in terms of golf, is that being strong in the deadlift pattern has really helped me hit the ball far.
When I was in high school a good drive may have gone 225-250 yards. That’s is not all that good. I see some of these kids under the age of 18 mauling the golf ball.
Back then I had never done a deadlift or a squat for that matter. I probably weighed in around 155ish. Any time spent in the gym was spent doing upper body on a program that was never going to get me any results.
Today, I can deadlift 325. This has helped my range with the driver be closer to 270-280 consistently. I also weigh in under 150 pounds most of the year.
I am aware that nothing I said in the above paragraph is going to win me any awards, trophies, or parades. The only point I want to make is that there is a correlation between a decent deadlift and the ability to gain distance with the golf ball.
The deadlift is one of the best exercises for people that want to get strong. It should be a part of every golfer’s program.
1. Build Strong Glutes
The deadlift is a hip dominant that is loaded in hip extension. This means that the glutes and hamstrings are the primary muscle groups trained.
Strong glutes help with hitting the ball far because they really drive the swing. When we downswing, the hips extend and externally rotate. These are the functions of the glutes.
Having good strength in that pattern will result in a more powerful swing.
2. Many Variations
I say deadlifts and some people automatically think this:
Deadlift variations can include kettlebells, barbells, hex bars, and single leg variations. The only way to know which one you should do is to experiment.
The progression that I like to use goes:
KB>2 KB> Hex Bar> Elevated BB> BB
There is no one answer that works for everyone but there is some variation that will work. Some people will fit better with a single leg variation and that is what we will go with most of the time.
3. Use Core Stability
You cannot deadlift safely and effectively without good core stability. The deadlift also gives a good opportunity to use core stability in a movement.
Some people have no trouble bracing their core alone. When it comes time to use it in a movement, it becomes a lot tougher.
To properly set the back in the deadlift we have to brace and hinge the hips. A movement that we use in golf.
Want to be able to use your core in your swing? Train it to stabilize through a difficult pattern.
4. A Total Body Exercise
So far I have mentioned the glutes, hamstrings, and core as being trained in the deadlift.
Well the knees extend which means the quads are involved. We have to keep our shoulders from rounding over, which uses the shoulder stabilizers. Pair a deadlift up with some pushups and you have a complete total body workout.
5. Hip Mobility
To get into a good deadlift position we need hip mobility. As the pattern becomes more familiar and practiced, we can get lower to the ground. This is an improvement in hip mobility.
And the bonus of this added hip mobility is that it is combined with core stability to yield more than double the benefits.
There is no need to fear the deadlift. For all of the benefits listed above you would be missing out greatly to not perform them in some capacity. I recommend starting with easier, lighter variations with the intent to move towards advanced progressions over time.
Deadlifts are just one of the 15 Best Exercises for Golfers. Click below to get your copy and see what else is.