Lower Back Exercises For Golf

Generating extra power in the golf swing is something most amateur golfers strive for, but generating it can be tricky. The lower back is a common area for injury in golfers, so striking a balance in your golf workout between boosting power and protecting your body is key.

In this video and article, golf strength and conditioning coach, Jamie Greaves, demonstrates three great lower back exercises that can help you to find that harmony and bank those extra yards on the course...

Lower Back Exercises For Golf

Deadlifts, or a hip hinge, are really helpful patterns for golfers to develop lower body muscle mass, strength and power, particularly through the posterior chain – so the hamstrings, glutes, and mid to low back. This is a really important area for golfers from an injury reduction standpoint, as lower back injuries are extremely common. 

In addition, lower back exercises such as deadlifts and the hinge, can help to increase your swing speed and are an important part of any golf strength training.

There are other benefits of these types of exercise that I demonstrate in the video above – one of these being that they increase golf grip strength. They also help improve hamstring and hip mobility. 

In the video above, you'll see me perform three variations: a dumbbell Romanian deadlift, barbell Romanian deadlift, and trap bar deadlift. The Romanian deadlift variation is the way that I like to start training the hip hinge pattern with my golfers, and usually with dumbbells. 

The next progression is the barbell Romanian deadlift. A good Romanian deadlift may be my favourite hamstring mobility exercise out there. It allows for more load to go through the movement. With the weight out in front, it does provide a little more of a technical challenge, which is something to be aware of. 

Lastly, the trap bar deadlift allows golfers to use a lot of weight in a safe and efficient way. This exercise is coached with more of a hip hinge pattern, but can also be used with a squat pattern.

Golf squat exercises and golf core exercises make great additions to any golf-specific workout, as they support the development of lower body strength. While this might appear more advanced, and in reality it can be, it's actually the one I have most of my students perform.

In order to perform all exercises safely, and to ensure your form is correct and efficient, be sure to check out the video at the top of this article.