Resources » Exercises

Important Note:
TGC has provided these exercise guides to assist those embarking on a golf conditioning programme.
Anyone changing their activity pattern should ensure they are fit to do so. TGC undertakes thorough assessments of each individual before developing exercise programmes and would recommend consulting an appropriately trained individual - sports physiotherapist, medical doctor, etc. - before embarking on a new fitness regime.

Deadlift

This is a great total body exercise - a must for almost all conditioning programmes when performed correctly. Don't rush through the exercise.

Preparation

• Stand tall, retract your scapulas (draw your shoulder blades together) and draw in your navel towards your spine while squeezing your glutes (buttocks)
• It's important that the hip and knee are tracking in line - that is that they track in line with the second toe of the foot
• Your core must remain activated throughout the deadlift. This is important - even more than starting with the navel drawn in.

Movement

• Keep your arms straight at all times
• Lower the weights as deep as you can while maintaining neutral spine angles - somewhere between mid-thigh and the floor. Aim for a full range of movement over weight
• Maintain good posture throughout the exercise, with your shoulder blades retracted and depressed
• Return to the starting position, pushing through your glutes and keeping your head and chest up. This will ensure that pressure is not placed solely on the lower back
• Breath in on the way down and out on the way up.

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