Del Mar Strength Training for Golfers: A Rotational Power Program to Add Distance and Prevent Back Pain
A client came in last spring after four holes at Torrey Pines left him unable to tie his shoes the next morning.
Clients often ask whether they should train with barbells or dumbbells, as if one is superior. The
honest answer is that they solve different problems, and most good programs use both. Here’s how we
decide which tool fits the job.
Where barbells win
- Loading heavy: a barbell lets you add small increments and move the most total weight, which is ideal for building maximal strength.
- Big compound lifts: squats, deadlifts, and presses scale beautifully on a bar.
- Simple progression: adding 2.5–5 lb plates is the cleanest way to progressively overload.
Where dumbbells win
- Joint-friendly freedom: dumbbells let each arm find its natural path, which many shoulders and elbows prefer.
- Unilateral work: single-arm and single-leg dumbbell training exposes and fixes side-to-side imbalances.
- Range of motion: a dumbbell press or row often allows a deeper, more complete range than a bar.
- Accessibility: easier to learn and safer to bail on without a spotter.
How we combine them
A common structure: anchor a session with a heavy barbell compound (the primary strength driver),
then use dumbbells for the accessory work that builds balance, range, and muscle. For example, a barbell
squat followed by dumbbell split squats and dumbbell rows.
What matters more than the tool
Technique, progressive overload, and consistency drive results regardless of implement. A well-run
dumbbell program beats a sloppy barbell one every time. The NSCA’s principles apply to both: train the
movement patterns, progress them over time, and recover.
Choosing for your situation
New lifter or managing a cranky joint? We often start with dumbbells. Chasing maximal strength on the
big lifts? The barbell leads. Most of our Del Mar clients end up using both, sequenced deliberately —
that’s the point of a coached program.
Train With Legacy Del Mar
Legacy Del Mar is a private personal-training studio serving Del Mar, Solana Beach,
Carmel Valley, Encinitas, and the wider North County coast. Every program is built around your
schedule, your training history, and a specific outcome — not a generic template.
Book a consultation to map out your
first twelve weeks.
Related reading — Strength Training
- Progressive Overload Explained: The Principle That Drives Every Result
- Building Strength After 40: Programming for the Long Game
- How Many Days a Week Should You Train? A Del Mar Coach’s Framework
- Strength Training for Busy Professionals in Del Mar
Part of our Strength Training Guide series at Legacy Del Mar.
This is general fitness information, not medical advice. Check with your physician before starting a new exercise or nutrition program, especially if you have a medical condition, an injury, or are pregnant.
