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

Key Points

• • The lower body is essential for generating ground reaction force and transferring power through the kinetic chain into the golf swing.
• • The hex bar deadlift is arguably the best lower-body strength exercise for golfers—it builds leg extensor force, improves swing power, and supports injury prevention.
    
    
• • Lower body strength and power rank as top priorities for golfers—above even upper body explosiveness.
• • Helps build strong, powerful quads, hamstrings, and calves—foundational for distance, control, and injury prevention.
    
    
• • One common error: using too much weight and bouncing at the bottom—use perfect form with controlled movement.

  
  

• • Because the weight sits closer to the body’s center of mass, it’s safer and easier to load heavier than traditional deadlifts.

  
  

• • Start with 3 sets of 6 reps, resting 90 seconds to 2 minutes between sets.

• Proper setup:

  • Stand centered in the hex bar to avoid tipping.
  • Get into position: hips down, chest up, neutral spine.
  • Drive through the heels and finish with a tall chest.
  • Control the bar on the way down, reset each rep—no bouncing off the floor.