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6 exercises using resistance bands for more distance

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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.

Wood Chops

GolfResistanceBands

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

GolfExercise

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

GolfStrengthTo focus on your back and lats and your golf swing “pull,” do a cycle using the lead arm from your downswing.

Triceps Extensions

GolfBands

Work your triceps by grabbing the band/cable handle with your rear hand and extend your triceps into your impact position.

Lateral Raises

GolfDistance

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

GolfFitnessBandsExercise

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.

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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

5 Comments

5 Comments

  1. Pingback: The Dreaded Golf Injuries | WeJustGolf.com

  2. Bert

    Oct 29, 2015 at 8:27 pm

    I purchased a set of starter bands and have used them about five days; already notice a difference. Now bear in mind I’m older (70) and have seldom exercised other than heavy yard work. I noticed a little better turn (with balance) and the ability to turn back through the shot. Hopefully I’m not crazy and will continue to benefit from these light isometric exercises.

  3. Patricknorm

    Oct 15, 2015 at 6:43 am

    Good sequencing of band exercises which involves good core and shoulder work. I like the specificity as it relates to a powerful golf swing which basically mimics the driver. The beauty of bands is that it allows the novice to gradually increase the resistance depending on one’s strength. As you progress through this routine and your movements become more efficient, you can increase your sequencing and dynamic movements.
    Having done these, it’s quite easy transistion to a real golf swing. Good core work too.

  4. marcel

    Oct 11, 2015 at 8:37 pm

    there is no specific golf exercise. you gotta exercise all of it… no lower back and legs strength but strong arms will lead to serious injury.

    crossFit or gymnastics will benefit most for endurance and explosiveness game of golf requires.

    • Patricknorm

      Oct 15, 2015 at 6:47 am

      Marcel, ironically these exercise are not for your arms, or shoulders. You need to use your legs and core to perform these exercises properly. Until you do this sequencing don’t slag something until you’ve tried it. I’m guessing that you looked at the pictures only and haven’t tried any of these routines. Or you’re not a golfer. Or , just a gym rat. These band exercises work very well.

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How Far Away from the Ball Should You Be at Address?

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How far away from the ball should you be at address? This video is in response to a question from Tom McCord on Facebook.

In this video, I look at the setup position. I offer a simple way to check your distance from the ball at address with your driver, irons and wedges.

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Tour Pros Revealed: 3 Tests to See How You Stack Up

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You want to be better at golf, more consistent and longer off the tee. I am sure a lot of you would love to stop hurting. You would like these things with minimal work, if possible. You also want them yesterday. That about sum it up?

In the next 5 minutes, you’ll learn about the one thing that solves these problems for good. Before we dive in, though, I want to tee up three stats for you from my research.

  1. PGA Tour players can jump between 18-22 inches off the ground while LPGA Tour players can jump between 16-20 inches off the ground. Long drive competitors can often leap 30+ inches off the ground!
  2. Elite-level golfers who drive the ball 300+ yards can shot put a 6-pound ball more than 30 feet with less than a 5-percent difference in right-handed to left-handed throws.
  3. Elite golfers in the world can hurl a medicine ball with a seated chest pass just as far in feet as they can jump in inches (ie. a 20-inch vertical leap and a 20-foot seated chest pass).

What do these numbers have to do with you and your game? More importantly, what do these stats have to do with solving your problems? Let’s start by telling you what the solution is.   

Objective Assessment and Intelligent Exercise Prescription

Say that three times fast. It’s a mouth full… But seriously, read it two more times and think about what that means.

It means that before you act on anything to improve your health or your game, you need to objectively assess what the problem is and get to the root cause. You should use quality objective data to arrive at intelligent health and golf improvement decisions based on the long-term likelihood that they will be successful. We can’t just select exercises, swing changes or training aids based on what is hot in the market today or what the latest celebrity was paid big bucks to sell to us.

There is a reason why the infomercials you see today on Golf Channel will be different in 2 months. The same gimmicks run out of steam when enough people realize that is what they are… gimmicks. When looking to achieve your goals of playing better golf and/or having less pain, don’t just grab for the quick fix as so many golfers today do. 

We are in the information age. Information from quality data is power. Using this data intelligently, you can fix problems in a fraction of the time and at a fraction of the cost. Hopefully, I am giving you the power to make a meaningful and lasting change in your game. I’m sorry to say that most amateurs will not be hitting 300+ yard drives despite what the latest marketing ploy will have you believe. But, if you know what tests you can do to measure the areas that affect your distance off the tee, you can at least gain insight into where your biggest return on your time investment will be. 

This is where working with a golf fitness expert can be so valuable to you. Not only can they help you interpret your results from the tests, but they will also be able to prescribe you the most effective means to move closer to 300 yards from where you are right now.  

If you have a problem with your car not accelerating as fast as you would like or not being able to reach top end speed on the highway, I hope you take it to the mechanic and don’t just look up quick fixes on YouTube to see what you can do on your own. The reason you pay the mechanic to fix your car is because that is what they do all day. They will get it done as quickly as possible. More importantly, they’ll get correctly so that the problem doesn’t pop up again in 2 weeks.

A golf fitness expert is no different. Use them for their expertise and knowledge. Once you have a diagnosis of what is holding you back and a plan to correct it, you are on your way and won’t have to waste any more time or money trying silly quick fixes that never stick.

The three statistics mentioned earlier represent numbers measured across the globe by industry leaders and at our facility 3-4 times per year on hundreds of golfers each time. Our facility has thousands of data points. With this much data comes the ability to draw conclusions from objective assessments. These conclusions drive the intelligent implementation of successful solutions directed at the root causes of problems for thousands of golfers around the globe.

The first three statistics have an R-value of over 0.85 in correlation to clubhead speed. Translation: if you perform well in the first three tests with high numbers, you are very likely to have a high club speed. Further, if you improve in any of those three tests relative to where you started, you are almost assured to have a higher club speed than when you began (assuming swing technique and equipment is relatively unchanged).  

Keep in mind that in statistics, correlation is not the same as cause and effect. But when the R-value is that close to 1 and anecdotally you have seen the results and changes we have, you put some weight behind these three tests. So:

  • See how high you can jump
  • See how far you can shot put a 6-pound medicine ball
  • See how far you can chest pass a 6-pound medicine ball from a seated position

Doing so will give you an idea of how much power you have in your lower body, total rotary system and upper body respectively. Train whichever one is the worst, or train them all if you want. Rest assured that if you improve one of them, you will more than likely increase your swing speed.  

By doing these assessments and addressing the one or two weak areas, you will improve with the least work possible. Sounds about what you were looking for, right? If you are able to identify where you need to improve BEFORE you buy whatever is claiming to fix your problems, you will save lots of money and time. You will actually start to improve with the least amount of work possible and in the least amount of time possible.  

What’s next? After completing the assessment tests, start working to improve them.

  • Coming Soon: Lower Body Power for Golf
  • Coming Soon: Upper Body Power for Golf
  • Coming Soon: Rotary Power for Golf
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The 2 Best Ways to Control the Club Face

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In this video, I explain how to control the club face correctly in the golf swing. I offer two great explanations of common issues with club face control.

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