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.

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2) Adjust the position of the bands and repeat this for your “half way down” position.

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3) Then move the bands and hold again at your impact position.

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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.

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Jaacob Bowden is a Professional Golfer, PGA of America Class A Member, Top 100 Most Popular Teacher, Swing Speed Trainer, the original founder of Swing Man Golf, the co-creator of "Sterling Irons" single length irons, and has caddied on the PGA TOUR and PGA TOUR CHAMPIONS.

Formerly an average-length hitting 14-handicap computer engineer, Jaacob quit his job, took his savings and moved from Kansas to California to pursue a golf career at age 27.

He has since won the Pinnacle Distance Challenge with a televised 381-yard drive, won multiple qualifiers for the World Long Drive Championships including a 421-yard grid record drive, made cuts in numerous tournaments around the world with rounds in the 60s and 70s, and finished fifth at the Speed Golf World Championships at Bandon Dunes. Jaacob also holds the championship record for golf score with a 72 in 55 minutes and 42 seconds using only 6 clubs.

The Swing Man Golf website has more than 8,000 members and focuses primarily on swing speed training. Typically, Jaacob’s website members and amateur and tour player clients will pick up 12-16 mph of driver swing speed in the first 30 days of basic speed training.

You can learn more about Jaacob, Swing Man Golf, and Sterling Irons here:

Websites – JaacobBowden.com & SwingManGolf.com & SterlingIrons.com;
Twitter - @JaacobBowden & @SwingManGolf & @SterlingIrons;
Facebook – Facebook.com/JaacobBowdenGolf & Facebook.com/SwingManGolf & <Facebook.com/SterlingIronsGolf;
Instagram - Instagram.com/JaacobBowden
YouTube – YouTube.com/SwingManGolf – More than 2.8 million video views

21 COMMENTS

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    • Hi Steve,

      Go to the Swing Man Golf website. We’ve got them there.

      I specifically like those because they won’t snap, they have the clips for easy changing and stacking, they are numbered for tracking progress, they have good grip accessories that accommodate a lot of variability for positioning, they travel and pack up well, and with they have good anchors which allow you to use them in doors at home, in hotels, around trees or posts, etc.

      Jaacob

      • Adam is right.

        Jamie is a good example of someone who is under 6’0″ and 200 lbs (listed at 5’11” and 170) who can swing very fast (I believe 150 mph on a Trackman is his fastest in competition).

        I can’t think of specific names but I’ve also observed a number of other long drive guys who are also not “big or tall” who can bring it from a club head speed standpoint.

        So although you are already fast by general golf standards, you could always improve with more swing speed and strength training.

        Set a goal, be dedicated, put in the work, adjust as necessary, believe in yourself, and the sky is the limit!

  1. Hi Jaacob, thanks for taking the time to write this article but I’m not sure I agree with you 100%. Yes isometrics have been around for a long time and yes we use them in injury rehabilitation but I don’t think they are the best option for increasing strength. In rehab I use isometrics as a means to prevent atrophy of a muscle when resistance training through a full range of motion would potentially make the injury worse. With isometrics, strength gains are limited primarily to the angle at which the joint is exercised.
    Even if you take the power equation P = F x D / T with isometrics you are by definition not covering a distance, the joint is in a static position. So when D = 0 it doesn’t matter the amount of force you apply or time you apply it, P = 0. You are not creating power.
    I don’t doubt that your program is effective, I just don’t believe isometric training would be beneficial to a healthy individual looking to increase their distance off the tee. They should focus more on a progressive resistance program that incorporates concentric and eccentric movements throughout the entire range of motion.
    Mike, ATC, EP-C

    • Hi Mike,

      Thanks for the comment.

      You are correct in that with isometrics the force is high but power is zero. But I was referring to power in the sense of the golf swing…in that the golf swing power goes up if you make your golf swing stronger and faster.

      I also agree that isometrics aren’t the “best” option for increasing strength. Were someone to be going for maximum speed gains, as you mentioned I would similarly incorporate other things like concentric and eccentric movements and more.

      Isometrics are nice as a supplement, though…even to healthy and already fit individuals (which can include tour players and professional long drivers).

      That being said, even if isometrics were the only thing you were using to work on golf swing strength, it’s better than nothing. Most golfers don’t work on their speed at all, even “fit” ones. So when you actually get them to work at it a bit and then throw something as simple as some band isometrics at them for their down swing, you can get a nice useable swing speed bump over the course of several weeks of training.

      Jaacob

  2. Great exercises Jaacob, I like these as the muscles you use in the swing work against the resistance but you aren’t doing all the rotation that would would do in med ball throws or Russian twists. It has been my experience that when a person gets tired doing the latter exercises they start to rotate more in the lumbar region that thoracic region.
    Good point on doing the work with both lead and trailing hand as they do work more muscles.
    I will add these to my anti-rotational exercises.
    Do you think holding the positions in the follow-through position will help with de-accelerating the club?

    • Hi Todd,

      I’ve never used band isometrics to work specifically on deceleration. I suppose that could work, though. I think you would have to get in to your follow through positions and then set the bands up so that you are working the opposite direction of your swing, if that makes sense.

      An alternative thing you can do with bands to work on deceleration is setting the band position up high, pulling the bands down backwards to impact, and then using them to accelerate in to the finish. In that way, the bands can help pull you along faster than you otherwise would be going and your body would have to deal with slowing down and stopping the extra speed.

      But that’s for another article. This one was just about a simple thing you can do to work on your down swing strength. :-p

      Jaacob

  3. I gained 8 MPH with Jaacob’s training in 2 months. I gained 10 more with technique change a few months later. How ever, I thought I signed up for 1 month of Jaacob’s stuff and I didn’t realize that I had to cancel it. So it kept pulling from my account for 6 months. Wife almost shot me for that. I didn’t even look at his stuff for 5 of those months… But it was my fault.

  4. Hi Jacob. Really interesting article! As a powerlifter I have used isometrics in my training and they are such a powerful training tool for increasing strength and I have always wondered if these could transfer over into functional and golf specific performance. This post maybe just have inspired to begin experimenting. In your swing speed training do you typically use exercises that place the golfer in golf posture or mimic the golf swing then?

    • Hi Nick,

      Thanks.

      There are varying opinions within the golf fitness community about the degree to which something needs to mimic the golf swing in order to have benefit.

      From the specific standpoint of developing more swing speed and club head speed, which is one of my niche areas of expertise, it’s been my experience that results are better when mirroring what one does in their golf swing.

      So yes!

      Jaacob

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