If you want to hit the golf ball farther and you’re willing to put in a bit of physical effort to achieve the desired results, then consider adding isometric exercises to your training program.
An isometric exercise is an exercise in which a muscle gets contracted but the joint doesn’t visibly move. For example, pushing your hands together as hard as you can will contract the muscles, but your joints don’t appear to move.
Isometrics have been around for many hundreds, and possibly thousands of years with historical application in activities like yoga and oriental martial arts.
Because isometrics do not need much in the way of equipment and can work with just your own body weight, they are relatively safe to perform and are often used in physiotherapy and for injury rehab.
Personally, I first remember learning about isometric exercises when I was studying Bruce Lee’s training regimes in an effort to find things that would help with hitting the golf ball farther.
As it turns out, they’re wonderful for golf.
The power equation has both a speed and strength component to it. To get more powerful, you either need to get faster, get stronger, or ideally both.
- Power = Force x Distance / Time
The most important place to be strong in your golf swing is in the down swing because everyone, whether you are senior lady or world long drive champion, starts at 0 mph at the top of the backswing and gets to whatever speed they achieve at impact.
Using resistance band isometrics, you can work on developing your downswing muscle strength.
One convenient thing about using bands is they don’t really take up much space and they travel well. This is excellent for a tour player, for someone who travels frequently, and/or for a person who doesn’t want to take up too much storage space. In particular, I like the bands at Swing Man Golf because they also interchange and combine easily, they are numbered to track progress, and they won’t snap from stretching them too far.
Use the fitness routine below to strengthen your golf body.
Isometrics weekly fitness routine
1) Take your resistance bands, go to the top of your back swing, and hold as much resistance in place as you can for 8-10 seconds.
2) Adjust the position of the bands and repeat this for your “half way down” position.
3) Then move the bands and hold again at your impact position.
4) Lastly, repeat all three of these positions… but with rear hand only, and then lead hand only.
Make sure to complete all three positions using two hands, rear hand only, and lead hand only because you’ll feel it in different places. Two hands challenges your core, rear hand works the “throwing/pushing” part of the swing, and lead hand hits your “pulling” muscles.
Perform 1-2 sets twice per week, making sure that you maintain as much resistance as possible, and add resistance whenever you can.
Doing isometrics in this manner for your golf swing is great in that it focuses on developing maximum controlled exertion for a short amount of time.
Combined with regularly practicing swinging fast using a radar device for feedback, over the course of several weeks you’ll increase the strength of your downswing and ultimately hit the ball farther.