Back Squat: Full-Range Strength, Power & Mobility Training to Boost Golf Performance

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Luke Robinson

A key lift to build strength, power, and muscle mass while improving hip and back mobility. Supports swing speed and resilience but requires solid technique.

More from Luke Robinson
55 videos2hr 51min
Golf Warm-Up Routine | RAMP Protocol to Boost Performance & Prevent Injuries
0:06:200:00:30
PREVIEW

Golf Warm-Up Routine | RAMP Protocol to Boost Performance & Prevent Injuries
The Link between jump power and clubhead speed and what it means for your game
0:05:120:00:30
PREVIEW

The Link between jump power and clubhead speed and what it means for your game
Why Strength & Conditioning Matters in Golf | Science-Based Speed & Club Head Gains
0:02:070:00:30
PREVIEW

Why Strength & Conditioning Matters in Golf | Science-Based Speed & Club Head Gains
Barbell Overhead Press for Golf Strength
0:03:130:00:30
PREVIEW

Barbell Overhead Press for Golf Strength
Dumbbell Floor Press: Build Power Safely with Less Shoulder Strain
0:02:020:00:30
PREVIEW

Dumbbell Floor Press: Build Power Safely with Less Shoulder Strain
Chin-Ups: Build Forearm, Bicep & Back Strength to Increase Clubhead Speed in Golf
0:02:100:00:30
PREVIEW

Chin-Ups: Build Forearm, Bicep & Back Strength to Increase Clubhead Speed in Golf
Bent-Over Row: Dumbbell Back Strength Exercise for Stability & Golf Swing Control
0:03:090:00:30
PREVIEW

Bent-Over Row: Dumbbell Back Strength Exercise for Stability & Golf Swing Control
Dumbbell Overhead Press for Golf: Shoulder Strength, Mobility & Stability
0:02:580:00:30
PREVIEW

Dumbbell Overhead Press for Golf: Shoulder Strength, Mobility & Stability
Band-Assisted Chin-Up for Golf: Scalable Upper-Body Strength & Power
0:02:180:00:30
PREVIEW

Band-Assisted Chin-Up for Golf: Scalable Upper-Body Strength & Power
Bent Over Row with Dumbbells for Golf Strength & Stability
0:02:440:00:30
PREVIEW

Bent Over Row with Dumbbells for Golf Strength & Stability
Bench Press for Golf: Build Strength & Club Head Speed
0:02:530:00:30
PREVIEW

Bench Press for Golf: Build Strength & Club Head Speed
Elevated Push-Up for Golfers: Safe Shoulder Training & Strength Progression
0:02:020:00:30
PREVIEW

Elevated Push-Up for Golfers: Safe Shoulder Training & Strength Progression
Band-Assisted Jump: Overspeed Power Training to Improve Swing Speed & Distance in Golf
0:02:290:00:30
PREVIEW

Band-Assisted Jump: Overspeed Power Training to Improve Swing Speed & Distance in Golf
Kneeling Single-Arm Landmine Press: Upper Body Power & Core Stability Training
0:02:460:00:30
PREVIEW

Kneeling Single-Arm Landmine Press: Upper Body Power & Core Stability Training
Supine Medicine Ball Throw: Explosive Upper Body Power Training for Golf
0:03:020:00:30
PREVIEW

Supine Medicine Ball Throw: Explosive Upper Body Power Training for Golf
Band Neck Forward Exercise: Build Strength & Prevent Neck Pain for Golf Performance
0:03:070:00:30
PREVIEW

Band Neck Forward Exercise: Build Strength & Prevent Neck Pain for Golf Performance
Dumbbell Step-Up: Accessible Single-Leg Strength Training to Improve Power & Golf Swing Stability
0:01:210:00:30
PREVIEW

Dumbbell Step-Up: Accessible Single-Leg Strength Training to Improve Power & Golf Swing Stability
Raised Kettlebell Deadlift: Build Lower Body Strength & Stability for a Powerful Golf Swing
0:02:180:00:30
PREVIEW

Raised Kettlebell Deadlift: Build Lower Body Strength & Stability for a Powerful Golf Swing
Developing Junior Elite Golfers: Strength & Conditioning Principles for Safe, Long-Term Success
0:05:090:00:30
PREVIEW

Developing Junior Elite Golfers: Strength & Conditioning Principles for Safe, Long-Term Success
Iron Cross Stretch: Improve Spine Mobility & Reduce Lower Back Pain for Golfers
0:01:550:00:30
PREVIEW

Iron Cross Stretch: Improve Spine Mobility & Reduce Lower Back Pain for Golfers
Dumbbell Romanian Deadlift (RDL): Posterior Chain Strength & Injury Prevention for Golf
0:03:200:00:30
PREVIEW

Dumbbell Romanian Deadlift (RDL): Posterior Chain Strength & Injury Prevention for Golf
World’s Greatest Stretch: Pro Golfer Mobility Drill for Hips, Spine & Swing Rotation
0:02:120:00:30
PREVIEW

World’s Greatest Stretch: Pro Golfer Mobility Drill for Hips, Spine & Swing Rotation
Barbell Step-Up: Explosive Lower Body Strength & Power Training to Boost Golf Distance
0:02:560:00:30
PREVIEW

Barbell Step-Up: Explosive Lower Body Strength & Power Training to Boost Golf Distance
Bulgarian Split Squat: Build Lower Body Strength, Power & Golf Swing Stability
0:02:500:00:30
PREVIEW

Bulgarian Split Squat: Build Lower Body Strength, Power & Golf Swing Stability
TRX Row for Golf: Build Upper-Back Strength, Grip, and Injury Resilience
0:03:300:00:30
PREVIEW

TRX Row for Golf: Build Upper-Back Strength, Grip, and Injury Resilience
High Plank Exercise: Core Strength, Stability & Low-Impact Training for Golfers
0:02:030:00:30
PREVIEW

High Plank Exercise: Core Strength, Stability & Low-Impact Training for Golfers
Single-Arm Dumbbell Row: Build Back Strength, Core Stability & Golf Swing Power
0:03:280:00:30
PREVIEW

Single-Arm Dumbbell Row: Build Back Strength, Core Stability & Golf Swing Power
Landmine Press Exercise for Golfers: Build Explosive Power and Core Stability
0:03:010:00:30
PREVIEW

Landmine Press Exercise for Golfers: Build Explosive Power and Core Stability
Dumbbell Box Squat: Low-Impact Strength Training for Golfers at Home or on the Road
0:02:360:00:30
PREVIEW

Dumbbell Box Squat: Low-Impact Strength Training for Golfers at Home or on the Road
Half-Kneeling Dumbbell Shoulder Press: Safer Strength & Mobility for Golfers
0:02:130:00:30
PREVIEW

Half-Kneeling Dumbbell Shoulder Press: Safer Strength & Mobility for Golfers
Rotational Medicine Ball Throw: Build Explosive Power & Protect Your Back
0:03:130:00:30
PREVIEW

Rotational Medicine Ball Throw: Build Explosive Power & Protect Your Back
Deep Squat Rotation: Improve Mobility, Flexibility & Rotation for Better Golf Swings
0:02:110:00:30
PREVIEW

Deep Squat Rotation: Improve Mobility, Flexibility & Rotation for Better Golf Swings
Dumbbell Split Lunge: Build Single-Leg Strength, Power & Stability for Golf Swing
0:02:390:00:30
PREVIEW

Dumbbell Split Lunge: Build Single-Leg Strength, Power & Stability for Golf Swing
Countermovement Jump: Explosive Power Training to Boost Swing Speed & Distance in Golf
0:03:110:00:30
PREVIEW

Countermovement Jump: Explosive Power Training to Boost Swing Speed & Distance in Golf
Box Squat: In-Season Strength Training to Maintain Power & Reduce Fatigue in Golf
0:04:340:00:30
PREVIEW

Box Squat: In-Season Strength Training to Maintain Power & Reduce Fatigue in Golf
Thoracic Spine Rotation
0:02:090:00:30
PREVIEW

Thoracic Spine Rotation
Band RDL: Beginner-Friendly Hip Hinge Training for Strength, Mobility & Golf Performance
0:03:080:00:30
PREVIEW

Band RDL: Beginner-Friendly Hip Hinge Training for Strength, Mobility & Golf Performance
Barbell Romanian Deadlift: Posterior Chain Strength & Power Development for Golfers
0:02:590:00:30
PREVIEW

Barbell Romanian Deadlift: Posterior Chain Strength & Power Development for Golfers
Step-Up Exercise: Beginner-Friendly Lower Body Strength & Balance Training for Golf
0:01:280:00:30
PREVIEW

Step-Up Exercise: Beginner-Friendly Lower Body Strength & Balance Training for Golf
Single-Arm Band Row: Portable Back Strength & Shoulder Stability Exercise for Golfers
0:03:400:00:30
PREVIEW

Single-Arm Band Row: Portable Back Strength & Shoulder Stability Exercise for Golfers
Cat-Cow Pose: Thoracic Spine Mobility & Back Health Stretch for Better Golf Movement
0:02:160:00:30
PREVIEW

Cat-Cow Pose: Thoracic Spine Mobility & Back Health Stretch for Better Golf Movement
Banded Overhead Press: Shoulder Strength & Power Training to Boost Clubhead Speed
0:02:420:00:30
PREVIEW

Banded Overhead Press: Shoulder Strength & Power Training to Boost Clubhead Speed
Ab Roll-Out Exercise: Advanced Core Strength Training for Rotation, Power & Golf Swing Speed
0:03:560:00:30
PREVIEW

Ab Roll-Out Exercise: Advanced Core Strength Training for Rotation, Power & Golf Swing Speed
Frog Stretch: Hip Mobility Drill to Improve Rotation, Reduce Back Pain & Golf Longevity
0:02:150:00:30
PREVIEW

Frog Stretch: Hip Mobility Drill to Improve Rotation, Reduce Back Pain & Golf Longevity
Medicine Ball Slam: Explosive Upper Body Power Training to Maximize Clubhead Speed
0:03:460:00:30
PREVIEW

Medicine Ball Slam: Explosive Upper Body Power Training to Maximize Clubhead Speed
Hex Bar Deadlift: Lower Body Strength & Power Training to Increase Distance in Golf
0:04:290:00:30
PREVIEW

Hex Bar Deadlift: Lower Body Strength & Power Training to Increase Distance in Golf
Lateral Band Neck Flexion & Extension: Build Robust Neck Strength & Injury Prevention for Golf
0:02:050:00:30
PREVIEW

Lateral Band Neck Flexion & Extension: Build Robust Neck Strength & Injury Prevention for Golf
Golf S&C Screening & Testing | Simple Movement Checks to Improve Performance
0:02:000:00:30
PREVIEW

Golf S&C Screening & Testing | Simple Movement Checks to Improve Performance
Reactive and Proactive S&C models - why early S&C is paramount
0:05:070:00:30
PREVIEW

Reactive and Proactive S&C models - why early S&C is paramount

Common Golf Injuries & How Strength Training Prevents Them
0:04:330:00:30
PREVIEW

Common Golf Injuries & How Strength Training Prevents Them
Golf Strength & Conditioning Plans | Off-Season vs In-Season Training for Performance
0:05:100:00:30
PREVIEW

Golf Strength & Conditioning Plans | Off-Season vs In-Season Training for Performance
Top 5 Golf Strength & Conditioning Myths Debunked | Boost Club Head Speed & Distance
0:05:510:00:30
PREVIEW

Top 5 Golf Strength & Conditioning Myths Debunked | Boost Club Head Speed & Distance
Overtraining, S&C, Recovery and Monitoring your Capacity
0:04:580:00:30
PREVIEW

Overtraining, S&C, Recovery and Monitoring your Capacity
Low Plank Exercise: Core Strength & Trunk Stability to Support Golf Swing Power
0:02:560:00:30
PREVIEW

Low Plank Exercise: Core Strength & Trunk Stability to Support Golf Swing Power
Weighted Jumps for Golfers: Explosive Power Training to Boost Swing Speed
0:02:210:00:30
PREVIEW

Weighted Jumps for Golfers: Explosive Power Training to Boost Swing Speed
More from Strength & Conditioning Program
Why Strength & Conditioning Matters in Golf | Science-Based Speed & Club Head Gains
0:02:070:00:30
PREVIEW

Why Strength & Conditioning Matters in Golf | Science-Based Speed & Club Head Gains

 Luke Robinson
Barbell Overhead Press for Golf Strength
0:03:130:00:30
PREVIEW

Barbell Overhead Press for Golf Strength

 Luke Robinson
Dumbbell Floor Press: Build Power Safely with Less Shoulder Strain
0:02:020:00:30
PREVIEW

Dumbbell Floor Press: Build Power Safely with Less Shoulder Strain

 Luke Robinson
Chin-Ups: Build Forearm, Bicep & Back Strength to Increase Clubhead Speed in Golf
0:02:100:00:30
PREVIEW

Chin-Ups: Build Forearm, Bicep & Back Strength to Increase Clubhead Speed in Golf

 Luke Robinson
Bent-Over Row: Dumbbell Back Strength Exercise for Stability & Golf Swing Control
0:03:090:00:30
PREVIEW

Bent-Over Row: Dumbbell Back Strength Exercise for Stability & Golf Swing Control

 Luke Robinson
Dumbbell Overhead Press for Golf: Shoulder Strength, Mobility & Stability
0:02:580:00:30
PREVIEW

Dumbbell Overhead Press for Golf: Shoulder Strength, Mobility & Stability

 Luke Robinson
Band-Assisted Chin-Up for Golf: Scalable Upper-Body Strength & Power
0:02:180:00:30
PREVIEW

Band-Assisted Chin-Up for Golf: Scalable Upper-Body Strength & Power

 Luke Robinson
Bent Over Row with Dumbbells for Golf Strength & Stability
0:02:440:00:30
PREVIEW

Bent Over Row with Dumbbells for Golf Strength & Stability

 Luke Robinson
Bench Press for Golf: Build Strength & Club Head Speed
0:02:530:00:30
PREVIEW

Bench Press for Golf: Build Strength & Club Head Speed

 Luke Robinson
Elevated Push-Up for Golfers: Safe Shoulder Training & Strength Progression
0:02:020:00:30
PREVIEW

Elevated Push-Up for Golfers: Safe Shoulder Training & Strength Progression

 Luke Robinson
Band-Assisted Jump: Overspeed Power Training to Improve Swing Speed & Distance in Golf
0:02:290:00:30
PREVIEW

Band-Assisted Jump: Overspeed Power Training to Improve Swing Speed & Distance in Golf

 Luke Robinson
Kneeling Single-Arm Landmine Press: Upper Body Power & Core Stability Training
0:02:460:00:30
PREVIEW

Kneeling Single-Arm Landmine Press: Upper Body Power & Core Stability Training

 Luke Robinson
Supine Medicine Ball Throw: Explosive Upper Body Power Training for Golf
0:03:020:00:30
PREVIEW

Supine Medicine Ball Throw: Explosive Upper Body Power Training for Golf

 Luke Robinson
Band Neck Forward Exercise: Build Strength & Prevent Neck Pain for Golf Performance
0:03:070:00:30
PREVIEW

Band Neck Forward Exercise: Build Strength & Prevent Neck Pain for Golf Performance

 Luke Robinson
Dumbbell Step-Up: Accessible Single-Leg Strength Training to Improve Power & Golf Swing Stability
0:01:210:00:30
PREVIEW

Dumbbell Step-Up: Accessible Single-Leg Strength Training to Improve Power & Golf Swing Stability

 Luke Robinson
Raised Kettlebell Deadlift: Build Lower Body Strength & Stability for a Powerful Golf Swing
0:02:180:00:30
PREVIEW

Raised Kettlebell Deadlift: Build Lower Body Strength & Stability for a Powerful Golf Swing

 Luke Robinson
Dumbbell Romanian Deadlift (RDL): Posterior Chain Strength & Injury Prevention for Golf
0:03:200:00:30
PREVIEW

Dumbbell Romanian Deadlift (RDL): Posterior Chain Strength & Injury Prevention for Golf

 Luke Robinson
Barbell Step-Up: Explosive Lower Body Strength & Power Training to Boost Golf Distance
0:02:560:00:30
PREVIEW

Barbell Step-Up: Explosive Lower Body Strength & Power Training to Boost Golf Distance

 Luke Robinson
Bulgarian Split Squat: Build Lower Body Strength, Power & Golf Swing Stability
0:02:500:00:30
PREVIEW

Bulgarian Split Squat: Build Lower Body Strength, Power & Golf Swing Stability

 Luke Robinson
TRX Row for Golf: Build Upper-Back Strength, Grip, and Injury Resilience
0:03:300:00:30
PREVIEW

TRX Row for Golf: Build Upper-Back Strength, Grip, and Injury Resilience

 Luke Robinson
High Plank Exercise: Core Strength, Stability & Low-Impact Training for Golfers
0:02:030:00:30
PREVIEW

High Plank Exercise: Core Strength, Stability & Low-Impact Training for Golfers

 Luke Robinson
Single-Arm Dumbbell Row: Build Back Strength, Core Stability & Golf Swing Power
0:03:280:00:30
PREVIEW

Single-Arm Dumbbell Row: Build Back Strength, Core Stability & Golf Swing Power

 Luke Robinson
Landmine Press Exercise for Golfers: Build Explosive Power and Core Stability
0:03:010:00:30
PREVIEW

Landmine Press Exercise for Golfers: Build Explosive Power and Core Stability

 Luke Robinson
Dumbbell Box Squat: Low-Impact Strength Training for Golfers at Home or on the Road
0:02:360:00:30
PREVIEW

Dumbbell Box Squat: Low-Impact Strength Training for Golfers at Home or on the Road

 Luke Robinson
Half-Kneeling Dumbbell Shoulder Press: Safer Strength & Mobility for Golfers
0:02:130:00:30
PREVIEW

Half-Kneeling Dumbbell Shoulder Press: Safer Strength & Mobility for Golfers

 Luke Robinson
Rotational Medicine Ball Throw: Build Explosive Power & Protect Your Back
0:03:130:00:30
PREVIEW

Rotational Medicine Ball Throw: Build Explosive Power & Protect Your Back

 Luke Robinson
Dumbbell Split Lunge: Build Single-Leg Strength, Power & Stability for Golf Swing
0:02:390:00:30
PREVIEW

Dumbbell Split Lunge: Build Single-Leg Strength, Power & Stability for Golf Swing

 Luke Robinson
Countermovement Jump: Explosive Power Training to Boost Swing Speed & Distance in Golf
0:03:110:00:30
PREVIEW

Countermovement Jump: Explosive Power Training to Boost Swing Speed & Distance in Golf

 Luke Robinson
Box Squat: In-Season Strength Training to Maintain Power & Reduce Fatigue in Golf
0:04:340:00:30
PREVIEW

Box Squat: In-Season Strength Training to Maintain Power & Reduce Fatigue in Golf

 Luke Robinson
Band RDL: Beginner-Friendly Hip Hinge Training for Strength, Mobility & Golf Performance
0:03:080:00:30
PREVIEW

Band RDL: Beginner-Friendly Hip Hinge Training for Strength, Mobility & Golf Performance

 Luke Robinson
Barbell Romanian Deadlift: Posterior Chain Strength & Power Development for Golfers
0:02:590:00:30
PREVIEW

Barbell Romanian Deadlift: Posterior Chain Strength & Power Development for Golfers

 Luke Robinson
Step-Up Exercise: Beginner-Friendly Lower Body Strength & Balance Training for Golf
0:01:280:00:30
PREVIEW

Step-Up Exercise: Beginner-Friendly Lower Body Strength & Balance Training for Golf

 Luke Robinson
Single-Arm Band Row: Portable Back Strength & Shoulder Stability Exercise for Golfers
0:03:400:00:30
PREVIEW

Single-Arm Band Row: Portable Back Strength & Shoulder Stability Exercise for Golfers

 Luke Robinson
Banded Overhead Press: Shoulder Strength & Power Training to Boost Clubhead Speed
0:02:420:00:30
PREVIEW

Banded Overhead Press: Shoulder Strength & Power Training to Boost Clubhead Speed

 Luke Robinson
Ab Roll-Out Exercise: Advanced Core Strength Training for Rotation, Power & Golf Swing Speed
0:03:560:00:30
PREVIEW

Ab Roll-Out Exercise: Advanced Core Strength Training for Rotation, Power & Golf Swing Speed

 Luke Robinson
Medicine Ball Slam: Explosive Upper Body Power Training to Maximize Clubhead Speed
0:03:460:00:30
PREVIEW

Medicine Ball Slam: Explosive Upper Body Power Training to Maximize Clubhead Speed

 Luke Robinson
Hex Bar Deadlift: Lower Body Strength & Power Training to Increase Distance in Golf
0:04:290:00:30
PREVIEW

Hex Bar Deadlift: Lower Body Strength & Power Training to Increase Distance in Golf

 Luke Robinson
Lateral Band Neck Flexion & Extension: Build Robust Neck Strength & Injury Prevention for Golf
0:02:050:00:30
PREVIEW

Lateral Band Neck Flexion & Extension: Build Robust Neck Strength & Injury Prevention for Golf

 Luke Robinson
Golf S&C Screening & Testing | Simple Movement Checks to Improve Performance
0:02:000:00:30
PREVIEW

Golf S&C Screening & Testing | Simple Movement Checks to Improve Performance

 Luke Robinson
Reactive and Proactive S&C models - why early S&C is paramount
0:05:070:00:30
PREVIEW

Reactive and Proactive S&C models - why early S&C is paramount

Luke Robinson
Common Golf Injuries & How Strength Training Prevents Them
0:04:330:00:30
PREVIEW

Common Golf Injuries & How Strength Training Prevents Them

 Luke Robinson
Golf Strength & Conditioning Plans | Off-Season vs In-Season Training for Performance
0:05:100:00:30
PREVIEW

Golf Strength & Conditioning Plans | Off-Season vs In-Season Training for Performance

 Luke Robinson
Top 5 Golf Strength & Conditioning Myths Debunked | Boost Club Head Speed & Distance
0:05:510:00:30
PREVIEW

Top 5 Golf Strength & Conditioning Myths Debunked | Boost Club Head Speed & Distance

 Luke Robinson
Low Plank Exercise: Core Strength & Trunk Stability to Support Golf Swing Power
0:02:560:00:30
PREVIEW

Low Plank Exercise: Core Strength & Trunk Stability to Support Golf Swing Power

 Luke Robinson
Weighted Jumps for Golfers: Explosive Power Training to Boost Swing Speed
0:02:210:00:30
PREVIEW

Weighted Jumps for Golfers: Explosive Power Training to Boost Swing Speed

 Luke Robinson