For golf
For golf, Pallof press rates well ahead on our research criteria: more carry-over to golf.
Both are good choices that build different things for golf, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Pallof Press. Teaches the trunk to resist rotation, which protects the lower back.
For your abs, Pallof press rates higher on our research criteria: easier to progress. Dead bug gives more stretch.
For golf, Pallof press rates well ahead on our research criteria: more carry-over to golf. Both are good choices that build different things for golf, so a plan can use both.
About the same: both are easy to learn.
Dead bug needs no equipment, so you can do it anywhere. Pallof press needs a cable station, so for most people it’s a gym exercise.
About the same: both rate Strong for injury protection in our research rubric.