Golf Backswing Exercise With Dumbbell

Athletic Male Picking Up Dumbbells in Gym
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When you add strength training to your golf fitness routine, one of the important considerations is similarity: You'll get a greater benefit out of exercises whose movements mimic those in your golf swing, or at least one part of your swing.

That advice is from golf personal trainer and fitness expert Mike Pedersen of Perform Better Golf.

But what is a good example of such a strength-adding exercise that benefits golfers?

Well, the one we're featuring here.

This exercise's golf component is a part of the backswing and it works an important muscle in the back of your lead shoulder. Adding this Backswing Exercise With Dumbbell to your fitness routine can give you a more powerful swing over time.

"This can add yards to all the clubs in your bag," Pedersen said.

The weight of the dumbbell, Pedersen said, "can range from 5 to 15 pounds depending on your current level of fitness and strength."

But, Pedersen added, "If you're just starting out, I would start on the lighter side, maybe 3-5 pounds, and work your way up."

One benefit of this exercise is that dumbbells are easy to find and among the cheaper pieces of fitness equipment. You can probably find them for as low as 50 cents per pound:

Always go slow with new exercises. Consult a physician before launching any new regimen of exercise or strenuous activity.

How to Do the Backswing Exercise With Dumbbell

Here are Pedersen's instructions for performing this exercise:

  1. Hold a dumbbell in your lead hand and get in your golf posture.
  2. Your palm should face your leg similar to when holding your club.
  3. Maintain golf posture and bring arm across body to a half backswing.
  1. Do not swing the weight. Feel like you are using your muscles to move it.
  2. Bring it back to the start and repeat for 3 sets of 12 reps.

Seeing it in action is always important for any exercises or stretches, and Pedersen demonstrates a version of this exercise on YouTube.