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.”
There may be no more painful affliction in golf than the “yips” – those uncontrollable and maddening little nervous twitches that prevent you from making a decent stroke on short putts. If you’ve never had them, consider yourself very fortunate (or possibly just very young). But I can assure you that when your most treacherous and feared golf shot is not the 195 yard approach over water with a quartering headwind…not the extra tight fairway with water left and sand right…not the soft bunker shot to a downhill pin with water on the other side…No, when your most feared shot is the remaining 2- 4-foot putt after hitting a great approach, recovery or lag putt, it makes the game almost painful.
And I’ve been fighting the yips (again) for a while now. It’s a recurring nightmare that has haunted me most of my adult life. I even had the yips when I was in my 20s, but I’ve beat them into submission off and on most of my adult life. But just recently, that nasty virus came to life once again. My lag putting has been very good, but when I get over one of those “you should make this” length putts, the entire nervous system seems to go haywire. I make great practice strokes, and then the most pitiful short-stroke or jab at the ball you can imagine. Sheesh.
But I’m a traditionalist, and do not look toward the long putter, belly putter, cross-hand, claw or other variation as the solution. My approach is to beat those damn yips into submission some other way. Here’s what I’m doing that is working pretty well, and I offer it to all of you who might have a similar affliction on the greens.
When you are over a short putt, forget the practice strokes…you want your natural eye-hand coordination to be unhindered by mechanics. Address your putt and take a good look at the hole, and back to the putter to ensure good alignment. Lighten your right hand grip on the putter and make sure that only the fingertips are in contact with the grip, to prevent you from getting to tight.
Then, take a long, long look at the hole to fill your entire mind and senses with the target. When you bring your head/eyes back to the ball, try to make a smooth, immediate move right into your backstroke — not even a second pause — and then let your hands and putter track right back together right back to where you were looking — the HOLE! Seeing the putter make contact with the ball, preferably even the forward edge of the ball – the side near the hole.
For me, this is working, but I am asking all of you to chime in with your own “home remedies” for the most aggravating and senseless of all golf maladies. It never hurts to have more to fall back on!
Over the last couple of decades, golf has become much more science-based. We measure swing speed, smash factor, angle of attack, strokes gained, and many other metrics that can really help golfers improve. But I often wonder if the advancement of golf’s “hard” sciences comes at the expense of the “soft” sciences.
Take, for example, golf instruction. Good golf instruction requires understanding swing mechanics and ball flight. But let’s take that as a given for PGA instructors. The other factors that make an instructor effective can be evaluated by social science, rather than launch monitors.
If you are a recreational golfer looking for a golf instructor, here are my top three points to consider.
1. Cultural mindset
What is “cultural mindset? To social scientists, it means whether a culture of genius or a culture of learning exists. In a golf instruction context, that may mean whether the teacher communicates a message that golf ability is something innate (you either have it or you don’t), or whether golf ability is something that can be learned. You want the latter!
It may sound obvious to suggest that you find a golf instructor who thinks you can improve, but my research suggests that it isn’t a given. In a large sample study of golf instructors, I found that when it came to recreational golfers, there was a wide range of belief systems. Some instructors strongly believed recreational golfers could improve through lessons. while others strongly believed they could not. And those beliefs manifested in the instructor’s feedback given to a student and the culture created for players.
2. Coping and self-modeling can beat role-modeling
Swing analysis technology is often preloaded with swings of PGA and LPGA Tour players. The swings of elite players are intended to be used for comparative purposes with golfers taking lessons. What social science tells us is that for novice and non-expert golfers, comparing swings to tour professionals can have the opposite effect of that intended. If you fit into the novice or non-expert category of golfer, you will learn more and be more motivated to change if you see yourself making a ‘better’ swing (self-modeling) or seeing your swing compared to a similar other (a coping model). Stay away from instructors who want to compare your swing with that of a tour player.
3. Learning theory basics
It is not a sexy selling point, but learning is a process, and that process is incremental – particularly for recreational adult players. Social science helps us understand this element of golf instruction. A good instructor will take learning slowly. He or she will give you just about enough information that challenges you, but is still manageable. The artful instructor will take time to decide what that one or two learning points are before jumping in to make full-scale swing changes. If the instructor moves too fast, you will probably leave the lesson with an arm’s length of swing thoughts and not really know which to focus on.
As an instructor, I develop a priority list of changes I want to make in a player’s technique. We then patiently and gradually work through that list. Beware of instructors who give you more than you can chew.
So if you are in the market for golf instruction, I encourage you to look beyond the X’s and O’s to find the right match!
Most pros take months, even years, to win their first tournament. Lottie Woad needed exactly four days.
The 21-year-old from Surrey shot 21-under 267 at Dundonald Links to win the ISPS Handa Women’s Scottish Open by three shots — in her very first event as a professional. She’s only the third player in LPGA history to accomplish this feat, joining Rose Zhang (2023) and Beverly Hanson (1951).
But here’s what caught my attention as a coach: Woad didn’t win through miraculous putting or bombing 300-yard drives. She won through relentless precision and unshakeable composure. After watching her performance unfold, I’m convinced every golfer — from weekend warriors to scratch players — can steal pages from her playbook.
Precision Beats Power (And It’s Not Even Close)
Forget the driving contests. Woad proved that finding greens matters more than finding distance.
What Woad did:
• Hit it straight, hit it solid, give yourself chances
• Aimed for the fat parts of greens instead of chasing pins
• Let her putting do the talking after hitting safe targets
• As she said, “Everyone was chasing me today, and managed to maintain the lead and played really nicely down the stretch and hit a lot of good shots”
Why most golfers mess this up:
• They see a pin tucked behind a bunker and grab one more club to “go right at it”
• Distance becomes more important than accuracy
• They try to be heroic instead of smart
ACTION ITEM: For your next 10 rounds, aim for the center of every green regardless of pin position. Track your greens in regulation and watch your scores drop before your swing changes.
The Putter That Stayed Cool Under Fire
Woad started the final round two shots clear and immediately applied pressure with birdies at the 2nd and 3rd holes. When South Korea’s Hyo Joo Kim mounted a charge and reached 20-under with a birdie at the 14th, Woad didn’t panic.
How she responded to pressure:
• Fired back with consecutive birdies at the 13th and 14th
• Watched Kim stumble with back-to-back bogeys
• Capped it with her fifth birdie of the day at the par-5 18th
• Stayed patient when others pressed, pressed when others cracked
What amateurs do wrong:
• Get conservative when they should be aggressive
• Try to force magic when steady play would win
• Panic when someone else makes a move
ACTION ITEM: Practice your 3-6 foot putts for 15 minutes after every range session. Woad’s putting wasn’t spectacular—it was reliable. Make the putts you should make.
Course Management 101: Play Your Game, Not the Course’s Game
Woad admitted she couldn’t see many scoreboards during the final round, but it didn’t matter. She stuck to her game plan regardless of what others were doing.
Her mental approach:
• Focused on her process, not the competition
• Drew on past pressure situations (Augusta National Women’s Amateur win)
• As she said, “That was the biggest tournament I played in at the time and was kind of my big win. So definitely felt the pressure of it more there, and I felt like all those experiences helped me with this”
Her physical execution:
• 270-yard drives (nothing flashy)
• Methodical iron play
• Steady putting
• Everything effective, nothing spectacular
ACTION ITEM: Create a yardage book for your home course. Know your distances to every pin, every hazard, every landing area. Stick to your plan no matter what your playing partners are doing.
Mental Toughness Isn’t Born, It’s Built
The most impressive part of Woad’s win? She genuinely didn’t expect it: “I definitely wasn’t expecting to win my first event as a pro, but I knew I was playing well, and I was hoping to contend.”
Her winning mindset:
• Didn’t put winning pressure on herself
• Focused on playing well and contending
• Made winning a byproduct of a good process
• Built confidence through recent experiences:
- Won the Women’s Irish Open as an amateur
- Missed a playoff by one shot at the Evian Championship
- Each experience prepared her for the next
What this means for you:
• Stop trying to shoot career rounds every time you tee up
• Focus on executing your pre-shot routine
• Commit to every shot
• Stay present in the moment
ACTION ITEM: Before each round, set process goals instead of score goals. Example: “I will take three practice swings before every shot” or “I will pick a specific target for every shot.” Let your score be the result, not the focus.
The Real Lesson
Woad collected $300,000 for her first professional victory, but the real prize was proving that fundamentals still work at golf’s highest level. She didn’t reinvent the game — she simply executed the basics better than everyone else that week.
The fundamentals that won:
• Hit more fairways
• Find more greens
• Make the putts you should make
• Stay patient under pressure
That’s something every golfer can do, regardless of handicap. Lottie Woad just showed us it’s still the winning formula.
FINAL ACTION ITEM: Pick one of the four action items above and commit to it for the next month. Master one fundamental before moving to the next. That’s how champions are built.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “The Starter” on RG.org each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more Tips!
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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!