Increase Swing Speed With This Dumbbell-Only Golf Workout

If you want to hit the ball farther and move better on the course, you don’t need a full gym. A simple set of dumbbells can be enough to build golf-specific strength, improve rotation and increase driving distance. 

Inside the J Golf Fitness App, I use dumbbell-based training like this to help golfers build real functional strength. In this blog post I show you a dumbbell-only golf workout that can done anywhere. It focuses on increasing rotational power, upper-body strength and core stability that directly carry over to your swing.

Why Dumbbell Training Works for Golfers

Dumbbells are one of the best tools for golfers because they:

• Allow natural rotation and freedom of movement

• Challenge core stability and balance

• Build unilateral strength to prevent swing imbalances

• Are a convenient and affordable way for golfers to train

This workout emphasizes rotation and force transfer. Two key components of an efficient, powerful golf swing.

Dumbbell-Only Golf Workout

Perform this dumbbell-only golf workout 2–3 days per week, resting 60–90 seconds between sets. Focus on controlled reps, quality rotation, and consistent execution to build strength and swing speed over time.

1. Rotational Dumbbell Press

Sets/Reps: 3–4 sets of 6–8 reps per side

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Dip down into a quarter squat position.

2. Explosively drive out of the squat while simultaneously rotating toward your lead side.

3. As you rotate, pivot your trail foot the same way you would during a golf swing.

This movement trains ground-force production and rotational power—two critical components for increasing swing speed.

2. Dumbbell Rotational Swings

Sets/Reps: 3–4 sets of 8–10 reps per side

1. Get into a golf posture while holding one dumbbell with both hands. Rotate the dumbbell side to side while maintaining your posture.

2. Allow your hips to rotate freely as you move.

3. Let your core control the movement rather than your arms.

This exercise helps improve rotational power, creating effortless speed.

3. Alternating Dumbbell Rows

Sets/Reps: 3 sets of 8–10 reps per side

1. Hold two dumbbells and stand with your feet about shoulder-width apart. Hinge your hips back slightly and bend your knees while keeping your torso upright.

2. Row one dumbbell at a time with your elbows tucked.

3. Allow a slight rotation through your upper body as you continue alternating sides.

Strong upper-back muscles help maintain posture and control throughout the golf swing.

4. Plank Rotations

Sets/Reps: 3 sets of 6–10 reps per side

1. Get into a plank position with your elbows bent at a 90-degree angle. Keep your hips square and your feet on the floor.

2. Rotate your upper body toward the sky.

3. Return to the starting position in a slow and controlled manner.

This movement improves core control and disassociation between your upper and lower body. 

How to Progress This Workout

Progressing this workout doesn’t require constantly adding heavy weight. The goal is to improve movement quality, rotational control, and power over time. Start by mastering each exercise with a load that allows you to maintain perfect posture, balance, and tempo on every rep.

Once all prescribed sets and reps feel controlled, gradually increase the dumbbell weight while keeping the same technical standards. You can also progress by slowing down the eccentric (lowering) portion of each movement to increase time under tension, or by adding an extra set to one or two exercises as your work capacity improves.

Final Thoughts

You don’t need complicated equipment to train like a golfer. This dumbbell-only workout builds strength, rotation, and core stability that directly carry over to your swing, while being joint-friendly and easy to perform anywhere.

[Get full follow-along workouts, mobility programs, and golf-specific training inside the J Golf Fitness App]