Instruction
Improve your deadlift to help your golf game
While getting ready for the spring, many golfers are in the gym doing some form of rotational twisting with their upper body with a weighted core bar. Then they do a few sit-ups and hit the treadmill on a slow walk with no incline for 30 minutes. This will not get a golfer ready to increase performance on the course. It’s great for general health, but golf is a game of specific movements. Thus your golf fitness routine must also be specific — not general — if you want to reap the rewards on the course. To increase performance, you need to concentrate on exercises that will enhance your game.
This is the golfers “spring training fitness routine.”
The routine begins with building a sold and stable foundation. That requires an exercise that will strengthen legs, back and core. The best exercise to accomplish this is the deadlift. Now remember, our goal is to target golf-specific muscles, so we will not start the weight from the floor. But we will move the weight from a stationary position that’s elevated off the floor knee high. This is known as “deadlift from the rack.” By doing this form of deadlift, you are actually putting your body in your golf address position.
To provide validity, I did an assessment with a client utilizing K-Vest technology to provide accurate data for pelvic and upper body bend.
As you can see, the pelvis is in an anterior pelvic tilt, which flattens the back, the arms are hanging down from the shoulder socket and there is apparent knee flex.
Utilizing K-Vest technology, I was able to assess the starting position to show how close it relates to the proper address position. The pelvic bend at the starting position of the dead lift is 26 degrees. That is within the K-vest ranges for PGA (12 to 27 degrees) for a pelvic bend at address with a 6 iron. The forward bend of the upper body at 42 degrees is also within the K-vest ranges for PGA (35 to 45 degrees) for a forward bend at address with a 6 iron.
Now we look at the address position with a 6 iron in hand and notice the pelvic bend at address position is 22 degrees. That is within the K-vest ranges for PGA (12 to 27 degrees) for a pelvic bend at address with a 6 iron. The forward bend of the upper body at 44 degree is also within the K-vest ranges for PGA (35 to 45 degrees) for a forward bend at address with a 6 iron.
As you can see, this exercise is very specific to the position of the golfer’s address position, and when you engage the full movement of the deadlift by standing up with the bar in hand, you will engage those specific muscles used in the address position.
The core muscle, entire back muscles, gluteus, quads, hamstrings and shoulder muscles will fire in this exercise. These are the foundation muscles that are engaged in the address positions that a typical golfer will turn on 180 times during a round. When any one of those muscles begin to fatigued, the ability to get in the proper address position and stay down on the ball at impact becomes difficult, as well as being in the right position at the top of the swings.
This exercise can be done with a barbell, dumbbells, kettlebell or resistance bands. During the “spring training,” this movement should be done two to three times per week with light weight (45-to-60-pound barbell, 25-to-50-pound dumbbell) and for three sets of 20 reps. This will strengthen and condition those muscles to be ready to fire in the next couple of months.
How to Deadlift
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Deadlifting is one of the best exercises (compound, ground-based movements) that you can include in your strength program. If done right, there are many benefits of the deadlift.
Set up in a power rack with the bar on the pins or on blocks. The bar should be set to the desired point: just below the knees, just above, or in the mid-thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip is shoulder width, back arched and hips back to engage the hamstrings.
With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement. Return the weight to the pins or blocks and repeat.
Key areas of the movement to focus on
- Do not jerk the weight off the rack. Instead, push the floor away after you develop a high level of full body tension.
- Do not let your back go into C-spine (rounding of the back).
- Keep the bar against your body the entire lift. This maximizes your leverages.
- Lockout with a powerful glute contraction. Do not hyperextend your lower back, lock out your hips by forcibly contracting your glutes.
- Remember, gluteus are the king for power and distance, so engage them at the top of the lift.
By engaging in this foundational exercise, you will enhance your golf game by:
- Building strength and enhance power potential.
- Developing core strength and rigidity.
- Injury prevention of lower back.
- Supporting grip strength.
- Reducing postural fatigue.
In the next article, we will move up to the core muscles and investigate the next primary exercise needed for “spring training.”
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My golf learning began with this simple fact – if you don’t have a fundamentally sound hold on the golf club, it is practically impossible for your body to execute a fundamentally sound golf swing. I’m still a big believer that the golf swing is much easier to execute if you begin with the proper hold on the club.
As you might imagine, I come into contact with hundreds of golfers of all skill levels. And it is very rare to see a good player with a bad hold on the golf club. There are some exceptions, for sure, but they are very few and very far between, and they typically have beat so many balls with their poor grip that they’ve found a way to work around it.
The reality of biophysics is that the body moves only in certain ways – and the particulars of the way you hold the golf club can totally prevent a sound swing motion that allows the club to release properly through the impact zone. The wonderful thing is that anyone can learn how to put a fundamentally sound hold on the golf club, and you can practice it anywhere your hands are not otherwise engaged, like watching TV or just sitting and relaxing.
Whether you prefer an overlap, interlock or full-finger (not baseball!) grip on the club, the same fundamentals apply. Here are the major grip faults I see most often, in the order of the frequency:
Mis-aligned hands
By this I mean that the palms of the two hands are not parallel to each other. Too many golfers have a weak left hand and strong right, or vice versa. The easiest way to learn how to hold the club with your palms aligned properly is to grip a plain wooden ruler or yardstick. It forces the hands to align properly and shows you how that feels. If you grip and re-grip a yardstick several times, then grip a club, you’ll see that the learning curve is almost immediate.
The position of the grip in the upper/left hand
I also observe many golfers who have the butt of the grip too far into the heel pad of the upper hand (the left hand for right-handed players). It’s amazing how much easier it is to release the club through the ball if even 1/4-1/2″ of the butt is beyond the left heel pad. Try this yourself to see what I mean. Swing the club freely with just your left hand and notice the difference in its release from when you hold it at the end of the grip, versus gripping down even a half inch.
To help you really understand how this works, go to the range and hit shots with your five-iron gripped down a full inch to make the club the same length as your seven-iron. You will probably see an amazing shot shape difference, and likely not see as much distance loss as you would expect.
Too much lower (right) hand on the club
It seems like almost all golfers of 8-10 handicap or higher have the club too far into the palm of the lower hand, because that feels “good” if you are trying to control the path of the clubhead to the ball. But the golf swing is not an effort to hit at the ball – it is a swing of the club. The proper hold on the club has the grip underneath the pad at the base of the fingers. This will likely feel “weak” to you — like you cannot control the club like that. EXACTLY. You should not be trying to control the club with your lower/master hand.
Gripping too tightly
Nearly all golfers hold the club too tightly, which tenses up the forearms and prevents a proper release of the club through impact. In order for the club to move back and through properly, you must feel that the club is controlled by the last three fingers of the upper hand, and the middle two fingers of the lower hand. If you engage your thumbs and forefingers in “holding” the club, the result will almost always be a grip that is too tight. Try this for yourself. Hold the club in your upper hand only, and squeeze firmly with just the last three fingers, with the forefinger and thumb off the club entirely. You have good control, but your forearms are not tense. Then begin to squeeze down with your thumb and forefinger and observe the tensing of the entire forearm. This is the way we are made, so the key to preventing tenseness in the arms is to hold the club very lightly with the “pinchers” — the thumbs and forefingers.
So, those are what I believe are the four fundamentals of a good grip. Anyone can learn them in their home or office very quickly. There is no easier way to improve your ball striking consistency and add distance than giving more attention to the way you hold the golf club.
More from the Wedge Guy
- The Wedge Guy: Golf mastery begins with your wedge game
- The Wedge Guy: Why golf is 20 times harder than brain surgery
- The Wedge Guy: Musings on the golf ball rollback
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Not the dreaded headcover under the armpit drill! As if your body is defective and can’t function by itself! Have you seen how incredible the human machine is with all the incredible feats of agility all kinds of athletes are accomplishing? You think your body is so defective (the good Lord is laughing his head off at you) that it needs a headcover tucked under the armpit so you can swing like T-Rex?
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This is a classic drill that has been used for decades. However, the world of marketed training aids has grown so much during that time that this simple practice has been virtually forgotten. Because why teach people how to play golf using everyday items when you can create and sell a product that reinforces the same thing? Nevertheless, I am here to give you helpful advice without running to the nearest Edwin Watts or adding something to your Amazon cart.
For the “scoring clubs,” having a solid connection between the arms and body during the swing, especially through impact, is paramount to creating long-lasting consistency. And keeping that connection throughout the swing helps rotate the shoulders more to generate more power to help you hit it farther. So, how does this drill work, and what will your game benefit from it? Well, let’s get into it.
Setup
You can use this for basic chip shots up to complete swings. I use this with every club in my bag, up to a 9 or 8-iron. It’s natural to create incrementally more separation between the arms and body as you progress up the set. So doing this with a high iron or a wood is not recommended.
While you set up to hit a ball, simply tuck the towel underneath both armpits. The length of the towel will determine how tight it will be across your chest but don’t make it so loose that it gets in the way of your vision. After both sides are tucked, make some focused swings, keeping both arms firmly connected to the body during the backswing and follow through. (Note: It’s normal to lose connection on your lead arm during your finishing pose.) When you’re ready, put a ball in the way of those swings and get to work.
Get a Better Shoulder Turn
Many of us struggle to have proper shoulder rotation in our golf swing, especially during long layoffs. Making a swing that is all arms and no shoulders is a surefire way to have less control with wedges and less distance with full swings. Notice how I can get in a similar-looking position in both 60° wedge photos. However, one is weak and uncontrollable, while the other is strong and connected. One allows me to use my larger muscles to create my swing, and one doesn’t. The follow-through is another critical point where having a good connection, as well as solid shoulder rotation, is a must. This drill is great for those who tend to have a “chicken wing” form in their lead arm, which happens when it becomes separated from the body through impact.
In full swings, getting your shoulders to rotate in your golf swing is a great way to reinforce proper weight distribution. If your swing is all arms, it’s much harder to get your weight to naturally shift to the inside part of your trail foot in the backswing. Sure, you could make the mistake of “sliding” to get weight on your back foot, but that doesn’t fix the issue. You must turn into your trial leg to generate power. Additionally, look at the difference in separation between my hands and my head in the 8-iron examples. The green picture has more separation and has my hands lower. This will help me lessen my angle of attack and make it easier to hit the inside part of the golf ball, rather than the over-the-top move that the other picture produces.
Stay Better Connected in the Backswing
When you don’t keep everything in your upper body working as one, getting to a good spot at the top of your swing is very hard to do. It would take impeccable timing along with great hand-eye coordination to hit quality shots with any sort of regularity if the arms are working separately from the body.
Notice in the red pictures of both my 60-degree wedge and 8-iron how high my hands are and the fact you can clearly see my shoulder through the gap in my arms. That has happened because the right arm, just above my elbow, has become totally disconnected from my body. That separation causes me to lift my hands as well as lose some of the extension in my left arm. This has been corrected in the green pictures by using this drill to reinforce that connection. It will also make you focus on keeping the lead arm close to your body as well. Because the moment either one loses that relationship, the towel falls.
Conclusion
I have been diligent this year in finding a few drills that target some of the issues that plague my golf game; either by simply forgetting fundamental things or by coming to terms with the faults that have bitten me my whole career. I have found that having a few drills to fall back on to reinforce certain feelings helps me find my game a little easier, and the “towel drill” is most definitely one of them.
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deadlift exercise sets
Apr 15, 2014 at 12:13 am
There are certainly lots of particulars like that to take into consideration. That could be a nice level to bring up. I provide the thoughts above as common inspiration but clearly there are questions like the one you convey up the place a very powerful factor can be working in trustworthy good faith. I don?t know if finest practices have emerged around issues like that, however I am certain that your job is clearly identified as a good game. Both boys and girls really feel the influence of just a second?s pleasure, for the rest of their lives.
Deanna - Tee To Table
Mar 27, 2014 at 12:56 pm
Love your newest article Dave! It’s great to see the exercises you have been teaching me published for everyone to take advantage of!
My driving distance really increased after our few weeks of sessions. Can’t wait to get fit and see what I can really do!
Mark Stephenson
Mar 24, 2014 at 12:21 pm
Dave,
In a past life I was a nationally ranked power lifter who excelled in deadlifting. I injured my back along the way and now have chronic sacroiliac joint issues that take me off the course for weeks at a time even though I follow a physical therapy exercise program. Is this type of deadlift something I could try to incorporate with a neutral back without any hypertension at the finish or would you suggest something else?
Dave davis
Mar 25, 2014 at 5:33 pm
Mark, the deadlift is a great exercise for the body, but because of your past history with the injury, I would suggest doing the movement without weights. I would also suggest to be supervised by a certified strength and condition specialist i..e. USA weightlifting or NSCA certified. Also, no hyper extension should ever be used in any movement because of the compression that is placed on the lumbar spine.
Mark Stephenson
Mar 25, 2014 at 7:51 pm
Dave,
Thank you for the input and advice. I’ve found a multi level certified TPI trainer within an hours drive and will make arrangements to visit his facility.
Thanks again,
Mark
Large chris
Mar 23, 2014 at 3:14 pm
Rack pulls are definitely the Fashion in my gym at the moment. My suggestion for golfers, particularly those who haven’t done much gym work in the past, is to mix this exercise in with stiff leg dead lifts, these can be done from the same rack / platform. Learning these two exercises and the difference between them will help reinforce each movement, how to hold the back straight, and the difference between hip extension and pelvic tilt.
Which are really good things for all golfers to feel and understand in the setup.
Dave Davis
Mar 22, 2014 at 8:08 pm
Dr D, great question about the core and rotational core strength. Us TPI guys consider the gluteus “the King” (because it is the power source) and the core “the queen” (because it is the bridge for the power to transfer through the body to the clubhead and finally, into the ball. But the side muscles “internal and external obliques” are very important also. Based on a study that was published in Strength and Conditioning Journal in October last year, the side muscles of the core play a huge part in compression which is critical for distance. I will discuss that more in the next article as well as the key exercises needed.
J Evans
Mar 22, 2014 at 11:41 am
Great article. Really appreciate how you incorporated technology (K-Vest) into the discussion of how the deadlift from blocks mimic the golf swing posture at address. Also like how your set/rep recommendation allows for greater transfer into a BETTER golf swing….that’s what it’s all about, improvement!!
Thanks Dave, looking forward to the next article.
Dr. D
Mar 22, 2014 at 6:49 am
Great article by the way Dave. Thanks!
Dr. D
Mar 22, 2014 at 6:48 am
I have always heard from the pros that rotational and side to side core strength should be the most important fitness related goal for golfers. What are some things I can do to accomplish this?
Dave Davis
Mar 21, 2014 at 11:20 pm
James, your frequency of every other day is perfect. This will allow proper rest and recovery. Continue with your core, cardio and free weight program and start to add the exercises that will be listed in my future articles to replace your current exercises that are not golf specific. The next article I will deal with the exercises that will help a golfer increase compression, thus hitting the ball longer.
James
Mar 28, 2014 at 1:51 pm
Thanks for the reply!
Dave Davis
Mar 21, 2014 at 11:12 pm
Thanks Bobby and Steve, those are some good resources and the 5×5 plan is a plan that I am currently coming off of now and moving into my golf conditioning program to get me ready for the golf season.
Bobby Bottleservice
Mar 21, 2014 at 6:52 pm
Everyone should be incorporating deadlifts and squats into their workout regimens. These two compound workouts are the most beneficial movements for proper development of the glutes, hamstrings, and back. These movements have the potential to correct poor posture which eventually causes disc issues. This makes me wonder if Tiger has not incorporated these movements into his workout plan, or is simply not performing them correctly. Regardless, any golfer that wants a more stable swing with more power driving from the hips needs to incorporate these movements. It is essential and cannot be understated.
I highly recommend the Strong Lifts 5×5 workout plan. Working out should not be as complicated as it is made out to be. This workout regimen simplifies working out for those that are new and incorporates movements that target the largest muscles in the body.
steve
Mar 21, 2014 at 1:35 pm
Anyone interested in learning good deadlift form should check out Starting Strength, especially if you’re a beginner.
Mike
Mar 21, 2014 at 1:26 pm
I like that golfwrx does these exercises for golfers, but I wouldn’t recommend doing deadlift the least bit. This type of lift can cause severe problems for people without knowing the proper technique and knowing how to practice it. A lot of athletes step away from this lift because it is more injury prone both during and not during the lift.
As you have said “when done right” and 9/10 people don’t do it right. I wouldn’t recommend this lift. There are better ways of developing this strength where you are less likely to damage your back.
Bobby Bottleservice
Mar 21, 2014 at 6:58 pm
There is no harm in performing the deadlift as long as it is performed properly with correct technique. To say that deadlifts should not be incorporated is an extremely bold statement. The benefits of the deadlift strongly outweigh the risks. If someone is concerned about injuring their back, they can jdeadlift a standard olympic bar which is approximately 45 lbs. Deadlifting doesn’t have to be a strong man competition.
The risk for injury is minimal because of the low weight, but they can still exercise the muscles that are important for building a strong frame. I will say that someone who is planning on incorporating the deadlift in their workout regimen should view many YouTube instructional videos that teach proper deadlift form.
Since incorporating the deadlift my lower back pain has subsided because my lower back is stronger, and therefore, can better support my upper body and maintain a more erect posture.
James
Mar 21, 2014 at 10:38 am
Hello Dave, I find these golf oriented exercise articles great. Just started in with the fitness training and am not very knowledgeable on the subject but am hoping to reap a few advances in my golf game this season. In fact I incorporated this exercise into my routine right after reading it. I am looking forward to the rest of your articles on spring training. As rule, what frequency should these exercises be done? I am currently just doing basic cardio, core and free weight exercises every other day but would love to focus on golf specific training. Should I change my pattern to a few days in a row with a couple days of rest or is my current exercise regimen beneficial?
Cheers!
Donnie
Mar 20, 2014 at 11:33 pm
That’s incorrect. A long drive guy can hit it 350 yards for an entire round.
chrispy
Mar 20, 2014 at 11:24 pm
Tiger does tons of dead lifts. That how he got so yoked. And thats also why……….
MIke
Mar 20, 2014 at 7:17 pm
I understand the point of doing 20 reps of a lower weight, but wouldn’t doing a full dead lift motion promote a greater range of motion in the hips/pelvis, while still strengthening all the muscles you mention? I do get that starting in a golf stance promotes the awareness of the muscles you are working, but I would still like to know your opinion on why this would be more effective than a full, correct dead lift?
Dave Davis
Mar 20, 2014 at 9:52 pm
Mike, you are correct about the greater range of motion in the pelvis and hips, but that is designed for offseason training. when in the preseason and in-season of golf, we want to be more specific with targeting and conditioning the muscles that are used and create muscle endurance. Because the muscles will be used within a 5-6 hour window for a round of golf, they need to be condition to make a repeatable movement and not fatigue as much. Yes they must be strong (thats where the full range of motion comes in during the off season) but preseason and in-season the must have endurance to repeat. Thats conditioning. Thats the big difference between a long drive hitter and a PGA tour professional. The long diver could not hit 350-400 yards T-shots for every hole. Their muscles are strong to power a shot but not conditioned to repeat that movement for a long duration. Thats why those guys are very large in frame compared to a tour pro.
I hope that provides some clarity
In the upcoming article, I will discuss how this foundational exercise,”the deadlift” incorporated with the right movement patterns will enhance a golfers distance and consistency.
adan
Mar 20, 2014 at 4:30 pm
Dave, I like using the Hex Bar for my deadlifts. Can I get the same results or should I switch to straight bar?
Dave Davis
Mar 20, 2014 at 9:36 pm
Adan, you should switch to a straight bar. Using the straight bar allows the posture to mimic the address position within the proper ranges. The Hex bar when tested using the Kvest technology provided to large of a range of motion that was not specific to the golf posture. The hex bar would be great for off season because it allows more weight to be used. Thus one can increase their strength with less chance of injury when the weight increases.
Alex
Mar 20, 2014 at 2:37 pm
That’s not a deadlift. Deadlift is from the floor. The video is showing a rackpull.
Devon Compton
Mar 20, 2014 at 12:34 pm
Awesome article! As a collegiate golfer for the University of Michigan I found this article very informative. I have a big personal interest in the fitness side of sport activities and am always looking for great sport specific exercises. This article makes a lot of sense and really works with the law of specificity of training. I’ll be implementing more dead lifts into my training program, thanks for the information!
Nate
Mar 20, 2014 at 12:33 pm
If the bar aint bending, you’re just pretending…
Dave Davis
Mar 20, 2014 at 1:22 pm
Hey Nate, we only bend the bar in the golf off season to create strength and power. We also do a lot of Olympic lifting in the off season. In the preseason (now) we cut the weight down so that we can condition the muscles to engaged more in an endurance fashion to prepare the lumbar for the repetitive golf posture.
Nate
Mar 29, 2014 at 7:28 am
Haha I was just kidding anyway, Dave. I actually thought this was a great article and believe that most golfers out there could greatly benefit from an increased emphasis on strength and conditioning. Direct correlation between power, flexibility, and stamina on and off the course.
Mike D
Mar 20, 2014 at 12:06 pm
Curious if I can get some of the same results from using a kettlebell? I have a 40lb kettlebell and do 3 sets of 25 3 times a week along with Turkish get-ups between sets. I’ve noticed lots of core improvement as well as an improved golf game.
Dave Davis
Mar 20, 2014 at 12:51 pm
Yes Mike, you can get the same results using a kettlebell. Plus the Turkish get-ups is also a great exercise for core engagement. Plus it’s a total body workout.
Mike D
Mar 20, 2014 at 12:58 pm
Thanks for the reply. I’ll keep at it!