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

Key Points

• • Why Use Barbell Step-Ups:
    • More explosive than deep squats or lunges due to shorter range of motion
    • Enables greater intent, speed, and power output
    • Helps golfers translate gym work to club head speed and distance

   

• • Setup & Execution:
    • Barbell rests on upper back (not neck), like a back squat
    • Step one foot onto a box—it stays planted for all reps
    • Drive through midfoot and heel, then return under control
    • Maintain posture and control at all times

   

• • Golf-Specific Benefit:
    • Increased force production and lower body explosiveness improves driving distance and swing efficiency

   

• • Training Tips:
    • Start with 6 reps per leg using just the bar or light weight
    • Focus on explosiveness up, controlled descent down
    • Pairs well with strength lifts (e.g. squats, hex bar deadlift) to build a complete power + strength base