Free weights such as dumbbells, medicine balls and barbells have a place in any golf fitness training program. Exercising with these tools can improve your game by making your upper body, legs and core stronger. Core exercises will increase the smoothness of your movements, balance and endurance during your game. Leg exercises improve your agility and speed, which will equal more power. Strengthening the upper body muscles of the chest, back and shoulders make your swing effortless, safe and powerful.
Alternating Squats with Press
This is a combination exercise that works your legs and upper body. The name is a little misleading because you do not alternate squats, you alternate shoulder presses with each squat. Grab a pair of dumbbells and hold them next to your shoulders with your elbows bent into your sides and your palms facing inward. Stand with your feet shoulder-width apart and your feet pointing straight ahead. Bend your knees and lower into a squat, keeping your back straight. As you stand, press your right arm toward the ceiling. Lower your right arm back to your side as you lower into another squat. When you stand up, press your left arm toward the ceiling. Continue squatting and alternating arms for the desired number of repetitions.
Ball Wood Choppers
This exercise uses a medicine ball to strengthen the core muscles in a motion similar to a golf swing. Your upper body, particularly your deltoids and rotator cuffs, get a workout from the medicine ball. Sit on an exercise ball with your feet on the floor and hold the medicine ball between your hands. Extend your arms straight toward the outside of your left hip so that they are at a diagonal angle toward the floor. Turn your upper body toward the left but keep your hips pointing forward. Next, raise your arms diagonally up toward the right. Lower the ball back to the starting position. Perform the desired number of reps, then repeat on the opposite side.
Barbell Reverse Wrist Curls
This exercise targets your forearms and biceps to improve grip and wrist strength. Sit on an exercise bench or chair with a barbell resting across your thighs. Bend your elbows and grab the barbell with your hands shoulder-width apart in an overhand grip. Rest your elbows on your thighs and bring the barbell forward so that your hands are in the air with your palms facing the floor. Bend your wrists down, then up. Perform the desired number of barbell reverse wrist curls.
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