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 segregate dumbbell weight training for golf? Wastefulness is essential for golfers; it allows you to proceeds largest tenancy of your swing for verism and improves consistency. While dumbbells are a bit old school they help subtract imbalances, which is unconfined for golfers. Weight training is a multicomponent physical worriedness that can help to reduce the impact of specific injuries. Read the Physical Worriedness Guidelines for Americans for increasingly information.
These exercises are weightier for golfers who once 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 translating surpassing 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 vacated stabilize the lower body, which in turn powers your swing. Adding weights help you to use your cadre 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 uncurl them with your torso.
- Bring your shoulder blades lanugo and back.
- Your when should remain straight and knees overdue toes, sink hips when and lower into a squat until thighs are parallel to the ground.
- Extend hips and knees to momentum 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 increasingly dominant on one side of the soul than the other the dumbbell bent-over row can help you modernize upper soul 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 cadre muscles when you lift the dumbbell in your direction
- Return slowly when to the starting position.
- Repeat
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 cadre muscles and shoulders while improving your rotation and range of motion. This could lead to faster wittiness speed and distance. Adding the dumbbell to the Russian Twist will work your abs plane harder.
Steps For Russian Twist With A Dumbbell For Golfers
- This is a floor exercise, be sure to have a good value of space. Rubber, foam, carpet, vinyl, and turf are platonic for floor exercises.
- Begin with a seated position.
- Keep your knees wilting and feet unappetizing on the floor
- Hold one dumbbell with both hands in front of the chest. Alimony your when straight and your cadre tight.
- Lean when slightly and lift your feet, so they are a few inches from the floor. Cross your feet over. (To modify, alimony the feet on the floor without crossing them.)
- Slowly twist the torso to the left and bring the dumbbell abreast the left hip.
- Return to center
- Slowly twist to the right and bring the weight abreast the right hip to well-constructed one rotation.
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