We are highlighting 3 Dumbbell Weight Training Exercises For Golfers that you can do at home (if you have the space) or at the gym. Why should you choose dumbbell weight training for golf? Balance is essential for golfers; it allows you to gain better control of your swing for accuracy and improves consistency. While dumbbells are a bit old school they help decrease imbalances, which is great for golfers. Weight training is a multicomponent physical activity that can help to reduce the impact of specific injuries. Read the Physical Activity Guidelines for Americans for more information.
These exercises are best for golfers who already incorporate strength training practices into their golf routine and want to take their workout to the next level. We encourage all golfers and non golfers to seek professional medical advice before attempting these exercises. Also, please consult a certified fitness instructor for proper weight levels and forms.
1. Dumbbell Squats
Muscles worked: buttocks, quadriceps, (front of the thigh), hamstrings (back of the thigh), adductor (groin), hip flexors & calves.
The Benefit Of The Dumbbell Squat For Golfers
Squats alone stabilize the lower body, which in turn powers your swing. Adding weights help you to use your core muscles which support all muscles working together.
Steps For Squatting With Dumbbells
- Keep dumbbells at sides and feet slightly wider than hip-width
- Drive your hips straight back.
- Your chest should lean slightly forward.
- Bend your knees until your shoulders are in line with your toes.
- Extend your arms, and align them with your torso.
- Bring your shoulder blades down and back.
- Your back should remain straight and knees behind toes, sink hips back and lower into a squat until thighs are parallel to the ground.
- Extend hips and knees to drive up out of the squat position
- Repeat for specified reps
2. Dumbbell Bent-Over Row
Muscles Worked: mid-back, upper back, biceps (upper arm), obliques, shoulders
The Benefit Of Dumbbell Bent-Over Row For Golfers
If you are more dominant on one side of the body than the other the dumbbell bent-over row can help you improve upper body strength and balance.
Steps For Dumbbell Bent-Over Row For Golfers
- Grab the dumbbell with your hands in the prone position (palms facing down)
- Stabilize your core muscles when you lift the dumbbell in your direction
- Return slowly back to the starting position.
3. Russian Twist With A Dumbbell
Muscles Worked: abdominal, obliques, hip flexors, rotator cuffs, lower back
POPSUGAR Photography / Sam Kang
The Benefit Of Russian Twist With A Dumbbell For Golfers
Russian Twist help tighten your core muscles and shoulders while improving your rotation and range of motion. This could lead to faster ball speed and distance. Adding the dumbbell to the Russian Twist will work your abs even harder.
Steps For Russian Twist With A Dumbbell For Golfers
- This is a floor exercise, be sure to have a good amount of space. Rubber, foam, carpet, vinyl, and turf are ideal for floor exercises.
- Begin with a seated position.
- Keep your knees bent and feet flat on the floor
- Hold one dumbbell with both hands in front of the chest. Keep your back straight and your core tight.
- Lean back slightly and lift your feet, so they are a few inches from the floor. Cross your feet over. (To modify, keep the feet on the floor without crossing them.)
- Slowly twist the torso to the left and bring the dumbbell beside the left hip.
- Return to center
- Slowly twist to the right and bring the weight beside the right hip to complete one rotation.
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