A dumbbell side bend is a simple move where you hold a dumbbell in one hand and bend sideways at the waist—then return to standing tall.
It works the obliques—the muscles along the side of your core that help control rotation and lateral movement.
Why It’s Good for Golfers
You rotate, shift weight, and tilt during your swing—all in one motion. Dumbbell side bends strengthen the muscles that help you stay stable and resist unnecessary side-to-side sway.
Stronger obliques = smoother transitions and more control through your backswing and downswing.
How To Do It
You’ll Need:
- One dumbbell (moderate weight)
Steps:
- Stand tall, feet shoulder-width apart.
- Hold the dumbbell in one hand, other hand at your side or behind your head.
- Slowly bend sideways toward the dumbbell, sliding it down your leg.
- Pause briefly, then return to center.
- Do 3 sets of 10 reps per side.
💡 Focus on control—not speed. Imagine creating space between your ribs and hips.
Common Mistakes
- Leaning forward or backward (only move side to side)
- Using momentum or bouncing
- Letting shoulders twist—keep chest square
Golf Benefit Snapshot:
| Goal | How It Helps |
|---|---|
| Oblique strength | Supports spine + helps rotation control |
| Swing stability | Reduces sway in backswing + follow-through |
| Core endurance | Helps maintain posture late in rounds |
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