In a previous article, I wrote about how you can build functional speed into your golf swing over several weeks by practicing swinging faster, and using resistance bands to perform downswing band isometrics.
Most amateurs and even professionals don’t work on their speed at all, so when you simply put in a little bit of effort to gain speed, you can make very quick improvements.
If you’re hungry for more distance, here are 6 additional exercises that you can add into your routine to continue building strength and speed to your golf swing.
Note: I’m showing these exercises with resistance bands, which are great if you travel a lot and want to be consistent with the equipment you are using. However, if you always work out in the same place and have access to a Keiser Infinity Series Cable Machine or other similar cable machine, those are OK to use too.
Anchor your bands up high, go toward the top of your back swing and stretch the bands/cables down to an impact position.
Do a set of 2 reps (yes, only 2!) and then switch yourself around to do the same for the opposite side. Perform 3 sets and make sure that on the last set you work up to as much resistance as you can safely control and try to set a new strength max while still using your golf posture.
We want to build useable strength and not “hit it out of bounds” strength.
Decline Chest Flyes
For the chest and the “pushing/throwing” part of your golf swing, repeat the same thing as above but use only the trail arm from your downswing versus using both arms.
Cross-Body Lat Pull Down
Work your triceps by grabbing the band/cable handle with your rear hand and extend your triceps into your impact position.
To strengthen your trail side deltoid, shoulder, and back, position the band/cable down low, grab the handle in your setup position with your trail hand, and pull it up toward the top of your back swing.
You can also mimic the follow through, and similarly exercising your lead deltoids, shoulder, and back, by going to your post impact position, grabbing the handle with your lead hand, and pulling the band/cable up in to your follow-through.
Incline Chest Flyes
To further work the trail chest, position the band/cable down low, grab the handle with your trail hand at a point where you are just prior to impact and extend it up toward the follow-through.
Twice per week, start with the isometrics for a warm-up, move into this routine, and then follow it up with 30 full golf-swing reps where you practice your speed using a feedback device like the Sports Sensors Swing Speed Radar. You’ll not only get a great upper/overall body workout, but you’ll also be doing it in a golf-specific way that can get you on your way to hitting much longer drives.
Note: This article is for informational purposes only. Consult a physician before performing this or any exercise program.