Overhead Deep Squats for Golf: Improve Hip Mobility, Posture, and Core Strength
What is an overhead deep squat and why should golfers care?
Overhead deep squats are a foundational golf exercise that challenge hip mobility, shoulder stability, and core control all at once. By holding a club or dowel overhead while squatting deeply, golfers train their body to move through full ranges of motion—specifically deep hip flexion and external rotation—while maintaining an upright spine. This is crucial for rotational power and injury prevention in your golf swing.
What Is an Overhead Deep Squat?
The overhead deep squat involves holding a club, PVC pipe, or plate above your head with arms extended while performing a full squat. It requires synchronized mobility in the:
- Ankles
- Hips (especially external rotation)
- Thoracic spine
- Shoulders
This is one of the most comprehensive mobility assessments and training drills in golf fitness.
Why Overhead Deep Squats Are Important for Golfers
Overhead deep squats are essential for golfers because they:
- Improve hip mobility, allowing for better loading during the backswing and follow-through.
- Challenge the anterior core to resist collapse, which helps reduce S-posture and early extension.
- Reinforce proper spinal alignment, preventing low back strain.
- Develop mobility and control in the transverse and frontal planes, directly translating into more efficient weight transfer and rotational power.
⚠️ Golfers who can’t squat deeply without compensation often struggle with:
- Swaying or sliding during the swing
- Loss of posture
- Limited hip rotation
- Lower back pain post-round
How to Perform the Overhead Deep Squat Correctly
- Grab a dowel or club, hold it overhead with arms fully extended (just outside shoulder width).
- Keep the chest tall and core engaged.
- Squat as low as possible without letting the heels rise or the chest collapse.
- Drive through the midfoot to return to standing.
✅ Pro tip for golfers: Perform barefoot or in minimalist shoes to assess foot stability. Use a mirror or record yourself to evaluate posture and depth.
Common Mistakes to Avoid
- Letting the arms drift forward (loss of shoulder mobility)
- Heels coming off the ground (tight calves or limited ankle dorsiflexion)
- Rounding the back (core or thoracic limitation)
- Turning the feet out excessively to “cheat” hip rotation
Overhead Deep Squats: Golf Swing Benefits
Incorporating this movement leads to:
- Better hip loading on the trail leg
- Improved rotational separation between upper and lower body
- Greater postural endurance during the swing
- Reduction in low back compensation
How to Progress or Modify the Movement
- Start with goblet squats if overhead mobility is limited.
- Use heels-elevated squats to gradually increase depth.
- Incorporate overhead squat holds for isometric strength.
- Add tempo squats to build control.
Related Golf Mobility Exercises
- Hip CARs for Golf Mobility
- Side Bridges for Golf Core Strength
- Couch Stretch with Rotation
- Golf Hip Anatomy: Retroversion vs Anteversion
Final Thoughts — Why This Matters for Golfers
If you’re struggling with swing mechanics, stiffness after 18 holes, or just can’t seem to “load the hips” effectively, it’s likely you’re missing foundational mobility. Overhead deep squats reveal where those deficits are—and help fix them. When combined with other targeted golf mobility drills, this simple but powerful exercise builds the control and flexibility your swing depends on.
Frequently Asked Questions about the Overhead Squat
Q: What muscles do overhead deep squats work for golf?
They target the glutes, hip rotators, core, spinal stabilizers, and shoulder stabilizers—all key to golf power and posture.
Q: How often should golfers do overhead squats?
2–3 times per week as part of a mobility or warm-up routine is ideal.
Q: Are overhead squats good for low back pain?
Yes, when performed properly, they improve posture and core engagement, reducing compensation patterns that often lead to low back strain.
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