Bent Over Row with Dumbbells for Golf Strength & Stability

Key Points

• • Why It’s Crucial for Golfers:

    • The back absorbs extreme force during the golf swing — up to 8× bodyweight at impact

    • Strengthening the lower and mid-back helps prevent injury and enhances swing stability

   

• • Exercise Setup & Execution:

    • Start with hands a thumb-width inside or outside the bar grips (personal preference)

    • Hinge at the hips, keeping a flat back and chest facing down

    • Row by pulling elbows back toward your hips — not upward

    • Squeeze the shoulder blades at the top and control the weight on the way down

    • Aim to bring the bar to the crease in your hips

   

• • Common Mistakes to Avoid:

    • Pulling elbows straight up (not back)

    • Rounding the upper back

    • Lack of control on the lowering phase

   

• • Coach’s Tip:

    • This is an advanced but scalable exercise — load can be increased or reduced as needed

    • Should be a core part of any golfer’s gym routine if equipment is available