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Dumbbell Workout for Golf

Here's a basic dumbbell workout routine that can be used by golfers to help improve strength and power. Strength and power are both important physical characteristics for golfers. If strength is the ability to exert force and power is the ability to exert force quickly (i.e. during the downswing), you can see why both are important when creating club head speed.


Not only for helping increase club head speed, but strength is important for also reducing risks of injuries for golfers. Stronger bones, muscles and connective tissues can withstand greater forces.



Many of the workout variables, such as sets and reps, will depend on your current level of fitness, age, goals, etc, but here is a really simple progression scheme. Using progressive overload is important, so you will need to increase the weight of the dumbbells as you go... below is a 6 week example.


Week 1-2: 2sets of 12-15 reps, focus on slow eccentric (2-3 seconds)

Week 3-4: 3sets of 10-12 reps, 2s eccentric and 1-2s concentric

Week 5-6: 4sets of 8-10 reps, explosive with concentric portion

NB: the DB Snatch and Squat jumps should be performed explosively throughout the six weeks.


If you are training at home and cannot increase the load/weight of the dumbbells, you can increase the number of reps, or slow the tempo of the exercises down or perform more sets to make things more challenging. However, you will be moving away from training strength and power, and most likely training strength-endurance. This isn't always a bad thing, but really depends on the goals of the training programme.


For more programmes and workouts check out Golf Fitness on Demand.

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