To most people, the deadlift (DL) is a classic strength builder for the posterior chain (glutes, hamstrings, and back). But, there is much more than that going on. You will improve grip strength which is important for rotator cuff health/function. The deadlift will protect your back because it will teach you how to maintain spinal integrity as you hinge from the hips and pick up a dead weight from the floor. The deadlift will reinforce your ability to pack your shoulders by using your lats, which builds shoulder stability. The DL will open your thoracic spine and hip flexors, so you can make a better turn in your golf swing and protect your lower back. The deadlift will teach you to hinge from the hips, making your golf posture strong and balanced. The deadlift will build abdominal and glute strength to get you more powerfully connected to the ground in your golf swing and give you the hip strength you need to pound the ball harder. It will also teach you to dissociate your pelvis from your femur ultimately allowing you to improve your hip rotation.
With a bell in each hand each shoulder will have to work independently. Obviously, take a wide stance over the bells. Angle the handles to form the letter ‘V’ when you are looking down at them. They should be placed between the arches of your feet, so you have to sit back to get to them. Crush your grip, shoulders packed, long neutral spine, push your feet into the ground, chest comes up first.
Use a weight that is heavy enough to give you some input but still light enough to make adjustments to your technique. As your technique improves you may add the appropriate load to challenge your body. Just remember to make great reps. If you cannot make great reps, your bells are too heavy.
Note: If the bell on the floor seems too far away place it on something you can get down to with good form. We have built 6” blocks out of 4x4s and plywood, but you can use just about any stable surface to deadlift from
3-5 sets of 5-8 reps
*Set up with the handles of the kettlebells between the arches of your feet.
*Sit your hips back and descend straight down to the bells.
*Grip the handle of each bell and sink each of your shoulders down and back.
*Your spine should be straight.
*Take a breath in, engage your abs, and drive your feet into the ground. Your chest should rise first. Avoid letting your hips shoot up first to initiate the lift (not safe for your lower back).
*Stand fully erect with your quads and glutes braced at the top as if you are doing a plank. Exhale a little bit of air. Take a little sip of air, sit your hips back and lower the bells to the ground. Reset your grip, abs, and breath for your next rep. Do one rep at time. There is no rush. If you are doing a set of 5, think of doing them one at a time. See if you can place the bells in the same spot you picked them up from. Avoid allowing them to swing forward. Can you move them straight up and down? To do so you are going to have to use your hips.
