Golf Backswing Exercise with Dumbbell (P2)

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When incorporating strength training in your golf fitness routine, the most important issue is similarity: Doing strength training exercises that closely mimic your golf backswing, or at least a phase of your golf swing.

This exercise is a good example of a golf-specific strength exercise. Can you see the golf component in it? I call it Backswing With A Dumbbell:


  • Hold a dumbbell in your lead hand and get in your golf posture.  
  • Your palm should face your leg similar to when holding your club.
  •  Maintain golf posture and bring arm across body to a half backswing.
  •  Do not swing the weight. Feel like you are using your muscles to move it.
  •  Bring it back to the start and repeat for 3 sets of 12 reps.
  • Always go slow with new exercises. Consult a physician before launching any new regimen of exercise or strenuous activity.  


Mike Pedersen demonstrates the Backswing with

Dumbbell exercise.






Lunge With a Twist to Increase Golf Swing Speed

Try this Exercise to Improve Your Golf Swing Speed and Add Power


Most golfers are looking to improve their golf swing power, distance and golf swing speed in a search for longer drives. Unfortunately, many such golfers are looking in the wrong place. The senior golfer especially needs to look beyond the latestgreatest $500 driver and look at the engine to improving golf swing speed and power.

What is that engine? It’s your body!

Your body dictates your golfing ability. There is no way around it. You have to realize you’re an athlete. A golfing athlete. Have you ever heard of an athlete not working on his/her body to prepare for optimal performance?

Golf weight training exercises are some of the quickest ways to improving your golf swing speed and power off the tee. Combining the golf strength of your lower body, core and upper body is an approach that will give you results rapidly.

I have a golf exercise that I often recommend for improving swing speed, and that I find is very effective. It’s called “Lunge With a Twist.” This golf strength exercise combines the power in your lower body with the core rotational movement needed for maximum golf swing speed and distance.

You’ll notice in the photos I’m holding a weighted medicine ball. If you don’t have one, you can hold a single dumbbell instead.

Step 1: Assume a standing position with your arms straight and hanging down in front of you, holding your medicine ball or dumbbell.

Step 2: As you step forward with one leg, rotate your upper body to that same side, holding the medicine ball or dumbbell chest high the whole time.

Step 3: Return to starting position and do the opposite leg.

Step 4: Repeat each side 10 times for 3 sets.

If you are consistent with this exercise, you will see improvement in your golf swing speed, power and distance in a very short period of time.



Mike Pedersen demonstrates the starting position for the Lunge With a Twist golf swing speed exercise.





 Step forward with one leg while rotating your upper body to that side.



Improve Clubhead Speed with Exercise that Targets Core

From Mike Pedersen

You hear the term “clubhead speed” quite a bit when golfers are referring to driving distance. The long-drive competitors pay a lot of attention to clubhead speed, as well as ball speed.

To improve clubhead speed and driving distance takes a specific approach, an approach you might not be aware of, or might not think about. The approach I’m talking about is core golf strength from a rotational standpoint.

Your core is the engine of the golf swing. The stronger you can get your core from a rotary standpoint, the higher your clubhead speed and distance can go. So many golfers think it’s all about pounding more golf balls, swinging harder, or just even getting lighter shafts.

One golf exercise that can dramatically improve clubhead speed is what I call the Stationary Golf Swing with Medicine Ball. You can’t get anymore golf specific than this. You literally make a three-quarters golf swing with resistance as fast as you can go, but with total control and awareness of your golf swing mechanics.



The start position for the Stationary Golf Swing with Medicine Ball.

  • Assume your golf posture.
  • Hold medicine ball where you would normally hold club.
  • Begin slowly rocking your shoulders back and forth as if swinging club.
  • Stay connected with the triangle of your shoulders, arms, and hands.
  • Slowly increase range until shoulders are almost to 90 degrees.
  • Repeat

Benefits To The Golf Swing

  • Greatly increases power output during a swing.
  • Develops golf-specific muscles directly involved with swing.
  • Promotes a stable base and more consistent ball striking.
  • Improves distance and accuracy due to overloading body with weight while simulating the golf swing.

Your clubhead speed and driving distance will go up noticeably and quickly if you do this exercise consistently. You can do this exercise in the convenience of your home 2-3 times per week.


Swing the medicine ball as if you are making a three-quarters golf swing.

Improve Driving Distance with Golf Swing Training Exercise

Try the “Downward Wood Chop with Medicine Ball”

Golf swing training may mean different things to different golfers. But the golf swing training I’m referring to means training your muscles specific to the golf swing by using resistance. Working on these muscles can improve your swing speed and therefore help produce maximum driving distance.

Golf swing training can be accomplished using exercise tubing, a single dumbbell, a weighted medicine ball, and even a weighted club. Any of these approaches will result in a more powerful golf swing that produces more yards off the tee.  The main muscles that need to be trained and strengthened for driving distance are the core rotational muscles. The core is the engine of your golf swing. The supporting muscle groups such as shoulders, arms and even wrists play important secondary roles in achieving maximum driving distance.

One simple golf swing training exercise I use employs a weighted medicine ball. This ball can be purchased at your local fitness equipment store or on the Web and doesn’t cost too much. You will see an almost instant improvement in your power and driving distance with regular reps of this exercise, which we call the “Downard Wood Chop with Medicine Ball.” Here’s how to do it:



The beginning position for the Downward Wood Chop with Medicine Ball.






  • Stand tall holding medicine ball with both hands.
  • Start with ball to the right, above head, and with torso turned to the right.
  • Move ball from high position to low position, from right to left across body and downward, like chopping wood.
  • Reach the finish position with the ball across body, body turned to left, knees bent.
  • Ten repetitions for two sets, both directions.


The finishing position for the Downward Wood Chop with Medicine Ball.





Benefits to Golf Swing

  • Quickly improve your downswing power and clubhead speed.
  • Improve range of motion through impact.
  • Dynamically strengthen golf muscles involved with downswing.
  • Build muscular endurance specific to the swing.

You will quickly notice an improvement in your ability to produce higher clubhead speeds during the downswing. This will result in more power at impact and greater driving distance. You can do this exercise in the convenience of your home every day.  

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