One Exercise Every Golfer Needs to Master

I get asked all the time, “What is the one exercise that I need to be doing to help my golf game?”  There may not be one single exercise that will turn you into a scratch golfer overnight. However, there is a go-to exercise that when I train golfers, you can bet that they’re going to be performing it.

Golf is a game that revolves around the spine.  A primary component to a consistent and healthy swing is being able to control your spine angle while creating rotational power with your hips and shoulders.  Key phase here, “control your spine angle.”  So, really quick, standup and bend over like you’re about to tie your shoes.  So, what just happened? Did you maintain a neutral spine or did you back round like a McDonald’s golden arch?

As we all know, through the golf swing it’s important to be able to maintain spine angle and hold a neural spine (no golden arches).  Appropriate strength and proprioception are what separates a neutral spine from a golden arch.  So, how do you gain strength and body control to be able to maintain a neutral spine and a strong hinge?  You train the hinge movement!

Hip Hinge with a Dowel

Training a basic hinge with a dowel forces your body to maintain that neutral spine angle that we’re looking for.  The key to this movement is to keep the back of your head and the bottom of your hips attached to the dowel through-out the whole movement.  Doing this variation of the movement teaches your body appropriate control of the spine and correct hinge patterning.

It doesn’t stop there though!  Once you’ve mastered the hip hinge with a dowel, it’s time to start to build strength in this movement.  Your body can have the best awareness and control in its movements to flex and extend like no other, but without appropriate strength, your technique will only last for so long.  

The next simple step in the progression of the hinge, is to add a load.

Barbell Deadlift

Progressing this movement with load is just want you need to strengthen the muscles along your posterior chain (the muscles running along the backside of your body from your heals to the base of your neck).  Think of it this way, your hips are acting like a crane in the deadlift exercise.  So, if your hips are not strong enough, it will be very very difficult to maintain spine angle for an entire round. 

The deadlift is technically considered a total body movement. With it, you’re utilizing and strengthening the muscles along your posterior chain.  Without strength in those areas your spine angle collapses, and you begin to lose a significant amount of rotational power development through your swing.  

So, back to my initial question, “What is the one exercise that I need to be doing to help my golf game?”  The answer, deadlift.  Every golfer whether you’re 8 years old or 78 years old needs to be doing some variation of the deadlift.  If you’re not, and you’re struggling with maintaining spine angle and losing distance off the tee, check out our home golf assessment to see how we can help you!

Home Assessment – https://par4success.com/adult-golf-performance-home-assessment-opt-in