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Golf Squat Exercises
In the video below, I demonstrate how to perform three different types of golf squat exercises. There are lots of variations out there, but these three are good for people with different levels of fitness and flexibility. The goblet squat, which is a good place to start if you're a beginner; the safety bar for those at more of an intermediate level; and the back squat, which I'd class as more of technical/advanced move. This one is used in power lifting, so it's definitely one for the more experienced lifter, with the benefit being that is allows us to use more load.
I work with a wide range of students – juniors, seniors, women, and Tour professionals. No matter what your age or ability, you’ll find golf squat exercises that are suitable for you – so give the video a watch to find out how to perform these moves.
Are squats good for golf?
Every golfer that I train does some form of squat – they’re superb for increasing lower body muscle mass, strength and power which, of course, will help improve your swing speed. In fact, squats can form an important part of any golf strength training program, along with some golf core exercises. In addition, they’re really good for mobility through the ankles, knees and hips, as well as core control and trunk control, which are also really useful attributes for golfers.
Squats are also easy to perform at home. If you don't have time to go to the gym, or you don't have the equipment, you can even use a loaded bag – as you can see in this video when performing a goblet squat. Generally, you don’t want to be doing high volumes of squats. Focus on doing lower reps and prioritise strength – so three to eight reps for three to five sets.
If you can include some fitness aspects to your golf practice, such as some lower back exercises for golf, then you'll should be able to improve your game while also guarding against injury.
Jamie Greaves is a strength and conditioning coach and an avid golfer. He played college golf in America, where he reached a handicap of +2. Whilst playing in the States, Jamie discovered a love for fitness and how proper training can positively influence your golf game. Now TPI Fitness Level 3 Certified, Jamie has his own studio at Northampton Golf Club. He trains players of all ages and abilities both in person and through his JG Golf Fitness App. He also works with a number of Tour professionals, including Charley Hull, Lauren Taylor and Meghan MacLaren.