Biomechanical analysis of the golf swing has shown that the muscles of the legs initiate the downswing before the upper body reached the top of the swing to allow for maximal clubhead speed at impact (what coaches refer to as the x-factor). Data also revealed that a rapid weight shift to the lead leg in the downswing creating forces of more than 180% of the golfers body weight at impact. These robust weight transfer dynamics and torque during the downswing emphasise the importance of leg strength. Indeed, research consistently shows a strong correlation between weight training and an increase in clubhead speed.
Trap bar deadlift
– Deadlifts build lower-body strength unlike any other exercise.
– Teach you to apply force to the ground, just as you do in the golf swing to generate clubhead speed.
– Challenge upper back and core musculature to maintain proper spinal alignment, which is key to staying injury free in both the weights room and on the course
– Requires good hip mobility to execute, just as in the golf swing.
– To top it all off, deadlifts build incredible grip strength, useful for protecting the wrists from injury and hacking out of the long stuff on the very rare occasion you need too.
Goblet dumbbell split squats
– Deadlifts hit the glutes and hamstrings, which leaves squats to handle the quads. Golfers need strong quads, particularly in the target side leg, as strong quads allow a firm foundation for the golfer to ‘post’ the leg as the upper body rotates around the body in the downswing.
– The goblet dumbbell split squat is a challenging alternative to barbell back squats that require increased co-ordination, stability and allow you to work one leg at a time, just as when shifting weight in the swing.
– The goblet grip has the added advantage of keeping your shoulders in a more neutral position compared to holding dumbbells at your side.