Indoor Cross-training For Golf - Dumbbell Exercises for Swing Control and Distance

If your a golf fanatic like myself your always looking for ways to improve your game. You try the latest clubs, watch the pros for tips, and spend countless hours on the range. You might be surprised to find that you get your best bang for the buck from improving the right muscles. When the season makes Golf outdoors a little less likely, try these 3 dumbbell exercises to add power, control and stability to your swing.

Assume a golf posture and pick up two 10 – 15 lb. dumbbells, one in each hand. Hold them in front of your chest with your elbows bent slightly. Next rotate to the left and up slightly till your right elbow is pointing away from the middle of your chest. Do the same to the right until your left elbow is pointing away from the center of your chest. As in a golf shot try to keep your head down, and don't create any lateral movements. These upper body trunk rotations will strengthen your core muscles and add more power to your drive.

strengthening your wrists is one of the single best things you can do to improve control and your forearms will improve your distance. Grab a 10-15 lb set of dumbbells. Hold the weights out directly in front of you and pull your elbows into your side so that your arms are at a 90 degree angle to your body and your palms are face up. Now rotate your forearms and wrist in till your palms are face down, rotate back to face up. Repeat this rotation 15-20 times and make sure you keep your elbows anchored to the same location on your sides. You can repeat these sets and increment the weight up 2- 5 lbs each time if you feel up to it.

For this exercise you will use a single dumbbell of a weight that you feel comfortable with and either a weight bench or stability ball. Sitting on the bench or ball bring the weight up to your knees and grasp it with both hands. Bring the weight to your chest and using your abs lay back slowly. Push the weight straight up over your chest. Pull the weight back slowly and under control over your head and back as far as you can extending and getting a nice stretch on your rib cage. Next brink the weight back over in front and over your chest where you started at. Ideally you want to keep your arms fixed so that your not working your triceps in this exercise. Exhale as you bring the weights up over your chest and inhale as you bring the weights down and stretch. I personally like the IronMaster and Powerblock adjustable weights for these exercises. I f you would like some information and tips on these and other brands check out the helpful links section.