Four Dumbbell and Band Exercises for Golfers

If you want to hit the ball farther and move more efficiently on the course, starting a golf fitness plan is crucial. This workout I am about to show you targets the strength and mobility your swing needs. Whether you train at home or in the gym, all you need is a set of dumbbells and a light resistance band.

The goal of these exercises is to build strength and mobility in the patterns your golf swing actually uses. Each movement targets a specific demand of the swing — rotational power/, single leg stability and core strength. Train these consistently and you will start feeling the difference in your game.

Full Golf Fitness Workout

Follow this workout 4x per week for the next 4 weeks and you will see a major difference in your golf swing. After you finish this start routine, check out The Golf Fitness App for more in-depth programs. 

1. Serratus Press

This exercise strengthens the serratus, a muscle that controls shoulder blade movement and plays a key role in getting the club into the correct position at the top of your backswing.

How to do it:

1. Attach a resistance band at about knee height.
2.  Grab the band and face away from the anchor point. 
3. Start with your hands near your chest. Press the band forward and slightly upward like an incline press.
4. At the end of the movement, allow a small, controlled rotation through your torso.
5. Do 3 sets of 10 reps on each side (60 seconds rest between)

2. Row and Press

This exercise trains pulling and pressing strength in one fluid movement, closely mimicking the demands placed on your body from takeaway to follow through.

How to do it:

1. Attach a resistance band to an anchor point around knee level
2. Hold the band in one hand and a dumbbell in the other.
3. Step away from the anchor point to create tension in the band.
4. Row the band toward your body while pressing the dumbbell overhead at the same time.
5. Do 3 sets of 10 reps on each side (60 seconds rest between)

3. Single Leg Supported Dumbbell Row

This exercise builds the single-leg stability and posterior chain strength your swing relies on. It is especially critical during your down swing when pressing into your lead leg.  

How to do it:

1. Stand on one leg on a sturdy surface and hinge forward at the hips.
   
2. Hold a dumbbell in the opposite hand.
3. Row the dumbbell up toward your hip, keeping your elbow close to your body.
4. Lower with control and repeat for 3 sets of 12 reps on each side (Rest for 60 seconds)

4. Banded Backswing Rotations

This exercise isolates the backswing pattern specifically, loading the trail side and building the hip and thoracic rotation your backswing needs to generate more power and distance.

How to do it:

1. Anchor a resistance band around your lead foot.
2. Hold the band with both hands in your golf grip position and set up in your golf stance.
3. Rotate through your backswing pattern against the resistance of the band, loading fully into your trail side.
4. Control then return to the start position.
5. Do 3 sets of 10 reps on each side (60 seconds rest between)

Follow a Golf Fitness Workout Plan

If your new to golf fitness and want a plan that will actually help you improve get started with this routine for the next few weeks. Once you're finished, check out My Golf Fitness app for 10 multi-week programs and direct access to me with any questions.