Today I’m going to show you the 10 best golf exercises with dumbbells.
These are the exact same exercises I use with my clients to get results like this:
Since I started training with Jon I’ve developed more speed and a better turn in my backswing. This has given me a better swing path and better impact positions. I’m also much more balanced in the golf swing, so have found more consistency. Physically my body has changed a lot and I’m feeling stronger and more confident every week. – Matt Brown, 36, 8.2 hcp
If you want more clubhead speed, better consistency and to prevent injuries, these golf exercises with dumbbells are for you.
Let’s dive in.
The Best Golf Exercises With Dumbbells
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1. Single-Leg Deadlift
In 2015 Tiger Woods withdrew from the Farmers Insurance Open because his “glutes (butt muscles) were shutting off”.
Lots of jokes were made at his expense.
But Tiger, along with every other top golfer, knew:
The limiting factor in a single-leg deadlift will normally be balance, rather than strength.
That’s where goblet squats come in.
Goblet squats allow you to use heavier loads to develop your glutes and overall lower body strength.
But the best thing about goblet squats is they are far easier to learn and master than other types of squat (like barbell squats).
Holding the weight on your front encourages you to stand up straighter, get your upper back tight and puff out your chest which gets you into a great starting position. As you squat down, the weight acts as a counterbalance which encourages you to sit between your legs and not over your knees.
For most golfers, the goblet squat is the only type of squat you’ll ever need.
Along with strong glutes, strong trunk (or ‘core’) muscles are essential in the golf swing.
Your core is the vital link between your lower and upper body. Not only does a strong and stable core allow you to create more force and speed from the ground and transfer it into the clubhead, it also helps stabilize your lower back and protect it from injury.
However, there’s a right way and a wrong way to train your core.
If you’re doing lots of sit-ups and crunches, then you’re going about it in the wrong way. If you have any sort of back issues, these are the last exercises you should be doing. Even if you don’t, there are better options available.
Two such exercises are side plank rotations and standing dumbbell rotations (below).
This is one of my favourite golf exercises with dumbbells for developing rotational strength.
But that’s not all the exercise does.
As you get to the end range of the movement your core has to ‘put the brakes on’ to stop you from turning too far.
The ability of the core to resist movement is key for golf as it will help you stay in posture and prevent excessive movement in the lower back, which in turn helps to keep your lower back free from pain and injuries.
What are the best golf exercises with dumbbells for YOU?
These are the 10 golf exercises with dumbbells that I use most with my clients.
However, the best exercises for you depend on your individual movement mechanics and strengths/weaknesses.
We can only identify those by taking you through a Golf Fitness Evaluation.
Armed with that information, I can then provide you with a fully personalised golf fitness programme to help you gain distance, improve consistency and prevent injuries… Allowing you to play your best golf for years to come.
To check my availability and find out whether you might be a good fit to go through my Golf Fitness Evaluation, click on the link below: