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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.

Screen Shot 2015-07-24 at 10.24.56 AM

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

Screen Shot 2015-07-24 at 10.25.08 AM

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

Screen Shot 2015-07-24 at 10.25.18 AM

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 creator of Sterling Irons® single length irons, and has caddied on the PGA TOUR and PGA TOUR CHAMPIONS. Two of his articles for GolfWRX are the two most viewed of all time. 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 shot 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 helped millions of golfers and focuses primarily on swing speed training. Typically, Jaacob’s amateur golfers and tour players 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 – Millions of 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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Kelley: How to easily find your ideal impact position

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If you look at any sport, the greats seem to do more with less. Whether it be a swimmer gliding through the water or a quarterback throwing a pass, they make it look it easy and effortless.

In golf, there are a variety of distinct swing patterns to get into a dynamic impact position. I believe in efficiency to find that impact position for effortless power and center contact. Efficiency is defined as “the ability to produce something with a minimum amount of effort.” This can easily apply to the golf swing.

It all starts with the address position. The closer we can set up to an impact position, the less we have to do to get back there. Think of it like throwing a ball. If your body is already in a throwing position, you can simply make the throw without repositioning your body for accuracy. This throwing motion is also similar to an efficient direction of turn in the golf swing.

Once you set up to the ball with your impact angles, if you retain your angles in the backswing, the downswing is just a more leveraged or dynamic version of your backswing. If you can take the club back correctly, the takeaway at hip-high level will mirror that position in the downswing (the desired pre-impact position). In the picture below, the body has become slightly more dynamic in the downswing due to speed, but the body levels have not changed from the takeaway position.

This stays true for halfway back in the backswing and halfway down in the downswing. Note how the body has never had to reposition or “recover” to find impact.

At the top of the swing, you will notice how the body has coiled around its original spine angle. There was no left-side bend or “titling” of the body. All the original address position angles were retained. From this position, the arms can simply return back down with speed, pulling the body through.

The key to an efficient swing lies in the setup. Luckily for players working on their swing, this is the easiest part to work on and control. If you can learn to start in an efficient position, all you need to do is hold the angles you started with. This is a simple and effective way to swing the golf club.

www.kelleygolf.com

Twitter: KKelley_golf

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Wedge Guy: Short iron challenges — and a little insight (hopefully!)

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In my experience, almost all golfers could benefit from better short iron play. The ability to hit it closer to where you are looking with your 8-, 9- and P-irons will do more for your scoring than most anything else you can do. So, why is it that so many golfers just don’t hit the quality shots with these clubs that they do and should expect?

I chose this topic in response to an email from Phillip S., who wrote:

“I’m hitting straight and consistent most of the time but I’ve got a big problem between my 8-iron and everything else below.  I can hit my 8-iron 140-145 fairly consistently every time.  I hit my 9-iron somewhere between 110-135.  My pitching wedge is a mystery….it varies between 85 -125 yards.  No matter how “hard” I swing, I can’t seem to hit my short irons consistent distances.  It’s maddening to hit a great drive followed by a pitching wedge short of the green from 110 yards away.  What am I doing wrong?

Well, Phillip, don’t feel alone, because this is one of the most common golf issues I observe. It seems that the lion’s share of technology applied to golf clubs is focused on the long stuff, with drivers and hybrids getting the press. But I firmly believe that the short irons in nearly all “game improvement” designs are ill-suited for precise distance control, hitting shots on the optimum trajectory or knocking flags down. I’ve written about this a number of times, so a little trip back in Wedge Guy history should be enlightening. But here are some facts of golf club performance as applied to short iron play:

Fact #1. Short irons are much more similar to wedges than your middle irons. But almost all iron sets feature a consistent back design for cosmetic appeal on the store racks. And while that deep cavity and perimeter weight distribution certainly help you hit higher and more consistent shots with your 3- or 4- through 7-iron, as the loft gets in the 40-degree range and higher, that weight distribution is not your friend. Regardless of your skill level, short irons should be designed much more similar to wedges than to your middle irons.

Fact #2. As loft increases, perimeter weighting is less effective. Missed shots off of higher lofted clubs have less directional deviation than off of lower-lofted clubs. This is proven time and again on “Iron Byron” robotic testers.

Fact #3. It takes mass behind the ball to deliver consistent distances. Even on dead center hits, cavity back, thin-face irons do not deliver tack-driver distance control like a blade design. In my post of a couple of years ago, “The Round Club Mindset,” I urged readers to borrow blade-style short irons from a friend or assistant pro and watch the difference in trajectories and shotmaking. Do it! You will be surprised, enlightened, and most likely pleased with the results.

Fact #4. The 4.5-degree difference between irons is part of the problem. The industry has built irons around this formula forever, but every golfer who knows his distances can tell you that the full swing distance gap gets larger as the iron number increases, i.e. your gap between your 8- and 9-iron is probably larger than that between your 4- and 5-iron. Could there be some club tweaking called for here?

Fact #5. Your irons do not have to “match.” If you find through experimentation that you get better results with the blade style short irons, get some and have your whole set re-shafted to match, along with lengths and lie angles. These are the keys to true “matching” anyway.

So, Phillip, without knowing your swing or what brand of irons you play, I’m betting that the solution to your problems lies in these facts. Oh, and one more thing – regardless of short iron design, the harder you swing, the higher and shorter the shot will tend to go. That’s because it becomes harder and harder to stay ahead of the club through impact. Keep short iron shots at 80-85 percent power, lead with your left side and watch everything improve.

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Clement: Easily find your perfect backswing plane with this drill

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When you get on one of these, magic will happen! You can’t come too far inside or outside in the backswing, and you can’t have arms too deep or shallow at the top of the backswing nor can you be too laid off or across the line either! SEAMLESS!!

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