Although most golfers do not possess muscle-bound, bodybuilder frames, the sport does require muscular strength and endurance. Performing exercises for your arms may significantly enhance your golf game, as long as you use exercises that work the muscles used in golf. To reduce your risk of injury, always perform a proper warmup, consisting of stretching and light cardio.
Back Throws
Performing back throws with your left arm can enhance your golf performance because they challenge not only your arms but also your shoulder muscles and core, which PGATour.com calls the "powerhouse of the swing." To perform back throws, lie on your back with a partner standing about 10 feet away from you. Perform a situp as you throw a weighted ball to your partner with your left arm. Have your partner toss the ball back to you, and return to your starting position.
Standing Dumbbell Hammer Curls
Standing dumbbell hammer curls can enhance your golf performance, and they are particularly effective at evening out muscle imbalances because each arm has to pull its own weight, unlike in barbell exercises, which require a combined effort from each arm. The primary muscles targeted in standing dumbbell hammer curls are your biceps, but this lift also enhances the strength of your rotator cuffs, deltoids and abdominals, all of which are important in golf. To perform this exercise, stand upright and hold a dumbbell in your left hand. Begin with your arm fully extended down at your side, and then curl it upward as far as you can. Reverse the motion and repeat.
Stability Ball Dumbbell Press
Although the stability ball dumbbell press can be performed with two arms, you can use only your left arm if you feel it needs special attention. This press may be a particularly effective drill for golfing because it works your triceps, shoulder muscles, chest and abdominals. To perform the stability ball dumbbell press, lie with your back on a stability ball and your feet on the ground. Hold a dumbbell in your left hand at your shoulder and press it upward until your elbow is fully extended. Reverse the motion and repeat.
Dumbbell Wrist Curl
Dumbbell wrist curls can be effective for enhancing your forearm flexors as well as your biceps, which makes this drill appropriate for golf. To perform this exercise, kneel in front of a weight bench and rest your left elbow on the bench. Hold a dumbbell in your hand with your wrist in a neutral position. Lower the dumbbell by releasing your wrist, and then curl it up to flex your wrist. Repeat as necessary.
References
- PGATour.com; Use the Russian Twist to Increase Core Strength; Sean M. Cochran; August 2006
- The Times-Tribune; Shape Up Throwing Arm, Golf Swing With Exercise; Gary E. Mattingly et al.; March 2011
- American Council on Exercise: Standing Dumbbell Hammer Curl
- American Council on Exercise: Stability Ball Dumbbell Press
- American Council on Exercise: Dumbbell Wrist Curl -- Flexion
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