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5 Squat Variations ALL GOLFERS should be Doing.

Squatting is a fundamental movement pattern.

It's something that we should be able to execute as human beings.

NO, it won't directly improve your golf swing.

It won't help you shallow the golf club.

It won't help you compress the golf ball.

It won't fix your slice.

But, building a stronger and more coordinated squat pattern will make you a better mover.

It'll improve the function of who you are as a human being.

It'll build tissue and joint resilience.

It'll improve your potential to create bigger ground reaction forces.

All of which, will indirectly transfer to the golf course.

Here's 5 squat variations to include in your golf training to improve your function as a human and an athlete!


[1.] DB or Barbell Split Squat

The split squat is a primary lower body strength exercise for SCRATCH Athletes.

We probably use it weekly.

Load it up with dumbbells or a barbell.

Dumbbell Split Squat:

Barbell Split Squat:

[2.] Barbell Back Squat

When we hear "squat" this is more-than-likely the variation that we think of.

I wrote a whole blog about this exercise HERE!

[3.] Bodyweight Cossack Squat

While not necessarily a strength builder, this squat variation is awesome for opening up the hips and improving range of motion.

Use it before your next workout or a round of golf!

[4.] Hexbar Deadlift

I know what you are thinking... "but that says deadlift not squat."

When completed correctly, the hexbar deadlift exercise places our joints into what I would consider to be more of a squatty position than a deadlift or hingy one.

While completing it, our knees drift over our toes and our hips sink down, very synonymous with a squat.

These should be completed as a heavy, strength exercise. The goal is to LOAD the lower body in a close-to-maximal way.

[5.] Landmine Sumo Squat

Although not everybody has access to a landmine, if you do, this is an extremely comfortable squatting variation.

Load them up, and get some gains!


Squatting is an important tool in all golfers toolbox. In order to build a robust and adaptable body, we should be changing up the squat pattern that we load often.

For SCRATCH Athletes, I usually switch it up every other week or every week.

For example, if this week the primary lower body strength exercise was a split squat, next week it will be a back squat, then landmine sumo squat, etc.

Exposing the body to various squat patterns will build a resilient and robust body.

Squat more.

Let's go low.

Carter Schmitz


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