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Isometric golf exercises for more distance

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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

21 Comments

  1. Pingback: 6 Exercises To Hit The Ball Longer - www.meditationdaily.com

  2. Pingback: 6 Exercises To Hit The Ball Longer

  3. Steve

    Aug 20, 2015 at 9:26 am

    Thanks for a great article

    Where can I buy the resistance bands you use?
    I have not seen any with rings at the end or the handle that simulates a golf club grip.

    • Jaacob Bowden

      Sep 2, 2015 at 2:17 pm

      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

  4. Dlygrisse

    Aug 11, 2015 at 6:17 pm

    Did some of these the last two days, could really feel it in my core/abs! I am hoping that is what I should feel?

    • Jaacob Bowden

      Aug 13, 2015 at 11:46 pm

      Hi Dlygrisse,

      Different people feel it in different places but core/abs is a common place, yes!

      Jaacob

  5. Private

    Aug 6, 2015 at 11:40 am

    I’m curious as to how much strength training would actually benefit me. I’m 5’6 160 with 112SS. I just don’t see how I could get much more out of myself.

    • adam

      Aug 7, 2015 at 7:53 am

      Two words for you: Jamie Sadlowski

      • Jaacob Bowden

        Aug 7, 2015 at 1:19 pm

        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!

  6. Mike

    Aug 6, 2015 at 8:45 am

    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

    • Jaacob Bowden

      Aug 6, 2015 at 9:06 am

      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

      • Mike

        Aug 6, 2015 at 9:32 am

        Right on, I agree something is better than nothing. Not only for performance gains but also injury prevention and longevity!

  7. Todd Marsh Fitness

    Aug 6, 2015 at 7:43 am

    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?

    • Jaacob Bowden

      Aug 6, 2015 at 9:18 am

      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

  8. other paul

    Aug 6, 2015 at 12:08 am

    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.

    • Jaacob Bowden

      Aug 6, 2015 at 8:45 am

      Hey Paul!

      Sorry if there was any confusion about the monthly membership…but congrats on the speed gains!

      Jaacob

  9. Erik

    Aug 5, 2015 at 5:26 pm

    Also a great way to kill your CNS and your touch around the greens!

    • Jaacob Bowden

      Aug 5, 2015 at 9:33 pm

      That hasn’t been my observation.

    • KK

      Aug 5, 2015 at 10:40 pm

      LOL, kill your CNS? I think you’re referring to Parkinson’s or MS. These exercises are part of pilates and similar to yoga and will do much more for you than sitting on a coach.

  10. Nick Buchan

    Aug 5, 2015 at 1:08 pm

    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?

    • Jaacob Bowden

      Aug 5, 2015 at 1:17 pm

      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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Instruction

Stickney: A dangerous trend is developing for top players

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As a teacher, I obviously have my own particular biases as it pertains to the different stroke patterns I teach to the random levels of golfers I see, however, one thing remains the same they ALL want a predictable ball flight in the end.

To me, it doesn’t matter if you swing it upright like Wolff or flatter like Kucher because they both work, as do all the swings in the middle IF they produce a consistent result under pressure. What we now understand with the advent of GEARS and Trackman is that everyone has their own individual motion and sure there are certain fundamentals that everyone great possesses but end the end we are all left to “find what works best” for us. And over time, the great players have gravitated towards the best and most desirable way that they swing the club without worrying what it looks like only what it produces.

However, I have been noticing a trend amongst the highest level of players that is disturbing…and this trend that we’ll be discussing in a second is beginning to filter down to the kids whom have ready access to launch monitors in high school and just entering into. This trend is the culprit of a two-way miss, albeit a very small one, but a two-way miss nonetheless all in efforts to try and hit the ball too straight.

First, let’s show you examples of some of the best players I have seen personally at the top amateur levels. Every one of these players shown below are proven winners and are ranked very highly nationally on the amateur and Division I college circuits.

I asked each player above what their normal ball flight was day-to-day and each replied, “mostly straight, but if I miss it then it tends to go X, but very, very slightly.” (For those Trackman users, these swings are “normalized,” which takes out the wind etc. for a touch more reality regardless of the conditions outside at the time.)

Now look in the left frame of each player’s swing, and you will see a blue line, and if you look closer, you will see that it is laying directly on top of a white line. The white line is the player’s target line—where they were trying to hit the ball. And the blue line is the PATH of the club for the particular swing shown.

What you will see is that the path of the club is basically “zeroed” out where the path and the target line are moving directly in the same direction. While this might seem like a great idea, in fact no one can play from this position because it’s impossible to zero out the path and clubface at the same time. No teacher in history has seen this consistently. We have seen very small face to path relationships but never 0 for the path, 0 for the face, 0 for the face to path, and 0 for the spin axis. We’re talking trying to manage a degree which is basically 1/6 to of a click of your second hand on your watch dial!

If you could play from a zero path and zero face, then this is what it would look like on Trackman. I have only seen 0 path and a 0 face just once in ALL the shots I have seen with Trackman, and the shot I am talking about curved way offline due to the fact that it was a longer club coupled with a faulty impact position (gear effect).

Now here is the key for people who desire a ball flight that curves as little as possible and zeroing out the path is not the answer! The key is to play with a face to path ratio that is very, very low which helps to lower the ball’s spin axis and thus the ball would curve slightly. If you have the path sitting a couple of degrees left or right of the path then you will be able to have some predictability of your curvature which will give you freedom when you don’t have our “A” swing working that day.

NOTE: Think about pro bowlers, how many do you see that roll the ball directly at the head pin?! Zero. They curve the ball to some degree for more predictability.

As we know, in order to hit the ball where we want, we need to have some consistent curvature and when the path is on top of the target-line a slight twist of the face right or left causes baby pulls or baby pushes.

The goal of ballstriking efficiency is to eliminate ONE side of the course.

Secondly, we know that the ball begins mostly in the direction of the face at impact and will curve away from the path with a centered hit. Therefore, regardless of the curvature left to right or right to left you must work in this order- PATH then the FACE then the Target (as shown below) if not then you will hit pushes and pulls, slices and hooks!

Let’s examine this player above, who moves the ball left to right. We see a path that is leftward at basically -3.0 degrees and the face is almost -2.0 degrees left of the target but only 1.0 degree RIGHT of the path thus the ball curved gently left to right. For players desiring a mostly “straight” ball without the danger of missing it both ways, then the path has to be just far enough left or right of the target line so that the face can fit between the path and the target so you can begin the ball in the correct direction before it begins to curve. This reduction in the face-to-path relationship is the forgotten fundamental of the straight ball hitters!

As you can see, this player has a path that is slightly leftward and the face is only 1 degree rightward of this causing a very low face-to-path, and from this point, he has a spin axis of 0.3 meaning the ball barely moved rightward. This is the key to hitting the ball straighter…not zeroing out the path but reducing the FACE-to-PATH relationship! This cannot be mastered with a zeroed-out path because the face won’t consistently have room to fit between your path and target line as discussed. Thus you will hit micro-pulls or micro-pushes giving you the dreaded two-way miss…all because you have the path working too much down the line!

Path, face, and target…in that order will help you reduce your face to path difference and this will help you to lower your ball’s spin axis and straighter but MORE PREDICTABLE ball flights will ensue. Anything else spells disaster for the people who desire a “straight” ball flight!

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Instruction

Clement: Stop hanging back

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Whether you are a beginner hanging back or an advanced player hanging back, there are very specific reasons for this as well as a very specific task to focus on to OBLITERATE this issue. You will CLEARLY see how this simple task will engage your machine’s hard drive And get you the action you need to hit quality golf shots; TODAY!

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Clark: On learning golf

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“A true teacher will teach how to think, not what to think”

There are several versions of the above adage, but when you teach every day, you get to see this up close and personal. In my opinion, all a teacher can do is to guide you as to what happens when you hit a golf ball. The student has to discover what works for them to achieve better results. It is that simple. The internet is loaded with “how-to” info, and some of it might actually apply to your individual issue, but do yourself a big favor: Go beat some balls and see how it goes; try this, try that, repeat steps one and two!

Let’s take turning as a classic example. If someone were to ask a teacher HOW to turn, there could be a dozen answers. What the teacher, the data, video show is simply this: You are NOT turning. Let’s try this, let’s try that, no, how about this? There are an unlimited number of ways, but the student needs to: FIRST, realize the lack or incorrectness of turn, and SECOND, find a way to do it. Any way, YOUR way. This is called participating in your learning and discovering process. When Ben Hogan said: “the secret is in the dirt,” this is precisely what he was referring to. 

I have a short section each day in my golf school dedicated to the ballistics of impact. A student needs to know exactly what happens at impact. And when you know what produces good flight, then find what you personally are doing to violate those laws. How to correct an open and/or closed clubface means nothing to a student who doesn’t know what open or closed actually is, or does. Swing path and its relationship to clubface resulting in ball flight curvature is knowledge every teacher has, but is like rocket science to the student who knows none of this. I once had a student who thought his shanks were coming off the toe! When I told him that just the opposite was happening, he immediately moved away from the ball a little and stopped shanking (there were other reasons he shanked but just that much knowledge got him off the hosel!)

In order to correct anything, anything at all, it is first necessary to discover the problem and find a way, any way to correct it. No teacher, book, TV tip, or article can do what you can do for yourself. All the teacher might do is make you aware of the problem. But in the end, just go play and try this, that and the other thing. The answer is there, believe me, the answer is in you. You have to find it!

The problem, very often, is that golfers are looking for someone to offer them a light bulb moment, a flash of “aha,” the “I’ve-got-it-now” solution. The aha moment is the only way to get sustained improvement, but it must come from you, the individual. There is no universal “light-bulb moment,” it is uniquely-yours alone to discover.  As I’ve said before, “it’s not what I cover, it’s what you discover.” Discover what? That “thing” you can grasp and go hit ball after ball until you have, at least to a functional degree, internalized it!

Good luck on your personal journey!

On a personal note, this will be my final article for GolfWRX. I have written 100-plus articles over the last 10 years or so and I have thoroughly enjoyed helping all of you who read my articles.

If you read through them on some rainy day, you’ll notice a theme: “If this, then that.” Meaning: If your golf ball is consistently doing that, try this. The articles are all archived on this site, and I am writing a book about my life on the lesson tee. It has been a labor of love as my whole career has been. There is no greater joy in my professional life than seeing the look on a golfers face and feel the joy within them when they improve. The minute that slice straightens, or that ground ball goes up in the air, is a special bond and a shared joy in the student-teacher relationship.

But I’ve said most of what I think is pertinent and anything after this would be redundant. There is now a plethora of how-to info out there, and I personally feel the reader may begin to think he/she should do this or that as opposed to thinking “I should try to discover this or that through my own personal exploration.”

If any of you wish to contact me directly regarding help with your game, you know how to do so. But do remember this: You cannot learn golf from words or pictures. My advice is to get a good teacher to look at you a few times, then go out and find the answer in the dirt. Golf is a game to played. And in that playing, in that trial-and-error process, you will find things that will help you achieve better outcomes. No one owns this game: We only to get to borrow it from time to time!  

 

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