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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.

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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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Fixing the shanks: How to stop shanking the golf ball (GolfWRX Explains)

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May you never be concerned about fixing the shanks! But if you’re begging the golf gods for guidance how to stop shanking the golf ball? Ready to offer up your first-born child for the wisdom how to stop shanking irons? Frantically asking Google how to never shank a golf ball again?

Fear not. We’ll get to drills to stop shanking irons shortly that are guaranteed to ingrain the proper feel and anti-shank action, but first, a brief discussion of what exactly a shank is (other than will-to-live crushing).

More often than not, a shank occurs when a player’s weight gets too far onto the toes, causing a lean forward. Instead of the center of the clubface striking the ball—as you intended at address—the hosel makes contact with your Titleist, and—cover your ears and guard your soul—a shank occurs.

How to stop shanking the golf ball

If you’ve ever experienced the dreaded hosel rocket departing your club at a 90-degree angle, you know how quickly confidence can evaporate and terror can set in.

Fortunately, the shanks are curable and largely preventable ailment. While there are drills to fix your fault you once the malady has taken hold, an ounce of prevention is worth a pound of cure.

How to stop shanking the golf ball

If you’re trying to understand how to stop shanking the golf ball, you need to understand where the ball makes contact with the club during a shank.

Fixing the shanks

To avoid shanking the golf ball, it’s important to lock in on some keys…

  • Have a proper setup and posture…Athletic posture, arms hang down, neither too bent over nor too upright, weight on the balls of the feet.
  • Keep your grip light and arms tension free…If 10 is a death grip of golf club and 1 is the club falling out of your hand, aim for a grip in the 4-6 range. Make sure your forearms aren’t clenched.
  • Maintain proper balance throughout the swing…50/50 weight to start (front foot/back foot). 60/40 at the top of the backswing. 90/10 at impact.
  • Avoid an excessively out-to-in or in-to-out swing path…Take the club straight back to start, rather than excessively inside (closer to the body) or outside (further away from the body).

The best drill to stop shanking the golf ball

Set up properly (as discussed above), flex your toes upward as you begin your swing and keep your chest high (maintain your spine angle) throughout the swing.

Other than those focal points, keep your brain free of any additional chatter, which only exacerbates shankitis.

(For more advice, be sure to check out what our friends at Me and My Golf have to say below)

Now you know how to stop shanking the golf ball and have the tools to never shank the golf ball again.

Praise the golf gods!

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Cameron Smith’s 3-month Covid-19 training block

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Whilst Covid-19 has presented countless grave health and economic challenges to the world’s population, it has also provided opportunity for many people to focus their attention on projects that they normally wouldn’t have time for.

Turns out PGA Tour players are no different, and in the case of Cameron Smith, we used the enforced break from competitive golf to undertake a very rare, uninterrupted 3 month block of strength training.

Cam plays 25-30 events a year spread across 4 continents and this presents a number of challenges to overcome from a training and programming perspective:

– Varying facilities

– Travel fatigue and jet lag

– Concerns around muscle soreness affecting ability to perform on course

– Physical and mental cost of competing

When combined, these challenges can often render even the most carefully planned training programs redundant. So whilst many golf fans were coming to terms with a prolonged absence of PGA Tour events, I was getting stuck into designing programs that would hopefully elicit the following outcomes for Cam:

– More muscle mass

– More strength

– More power

In a normal season, I’m hesitant to prescribe programs that focus on muscle gain, because the nature of the training volume tends to tighten Cam up (reduce his range of motion), reduce his club-head speed and elicit a lot of muscle soreness…..not an ideal combination for short term performance! But I knew in this case, we could get stuck into some higher volume work because we would have plenty of time to recover from any lost mobility, reduced speed and increased soreness before tournaments started again.

 

Mid March – Program 1 – General Hypertrophy Focus

We decided with the global virus outlook looking dire and the PGA Tour promising to deliver a 30 day notice before resumption of play, we should focus on hypertrophy (increasing muscle size) until the 30 day notice period was delivered. At that point we would switch to a more familiar power based program in preparation for tournaments starting up again.

Program Breakdown:

– 4 weeks

– 3 sessions per week

– 1 x lower focus (legs, glutes, core)

– 1 x push focus (chest, shoulders, triceps, core)

– 1 x pull focus (back, biceps, core)

– Gradually increasing volume over 4 weeks (more reps and sets to failure)

Training Variables:

Sets: 3 to 4

Reps: 8 to 12

Tempo: 2-0-2 (2 seconds up, no pause, 2 seconds down)

Weight: around 70% of maximum

Rest: 60 seconds, but this can vary when pairing exercises together in supersets or mini circuits

 

Example Workout – Lower Body Focus (legs, glutes, core):

 

Example Exercises:

 

Mid April – Program 2 – Lower Body Hypertrophy Focus

As Cam was about to finish up his first hypertrophy program, there was a fairly clear indication that there would be no play until mid June at the earliest. Knowing that we had 2 more months of training, we decided to continue with another hypertrophy block. This time increasing the focus on the lower body by breaking down the leg work into 2 seperate sessions and ramping up the training volume.

Program Breakdown:

– 4 weeks

– 4 sessions per week

– 2 x lower body focus (1 x quad focused workout and 1 x hamstring / glute focused workout)

– 1 x push focus (chest, shoulders, triceps, core)

– 1 x pull focus (back, biceps, core)

– Gradually increasing volume over 4 weeks (more reps and sets)

Training Variables:

Sets: 3 to 4

Reps: 8 to 12

Tempo: 2-0-2 (2 seconds up, no pause, 2 seconds down)

Weight: around 70% of maximum

Rest: 60 seconds, but this can vary when pairing exercises together in supersets or mini circuits

 

Example Workout – Pull Focus (back, biceps, core):

 

Example Exercises:

Mid May – Program 3 – Power Focus

Once we received confirmation that play would be resuming 11th June at Colonial, we made the call to switch to a power focused program. Moving back to 3 days per week, lowering the volume and increasing the intensity (more weight and more speed in the main lifts).

The idea is to get the body used to moving fast again, reduce muscle soreness to allow better quality golf practice, and supplement the with more mobility work to re-gain any lost range of motion.

We also added some extra grip work because Cam discovered that with the muscle and strength gain, plus lifting increased weight, his grip was failing on key lifts…..not such a bad problem to have!

Program Breakdown:

– 4 weeks

– 3 sessions per week

– 1 x lower body focus (legs, glutes, core, grip)

– 1 x upper body focus (chest, back, biceps, triceps, core, grip)

– 1 x combined focus (legs, glutes, shoulders, core, grip)

– Volume remains constant (same sets and reps), aiming to increase intensity (either weight or speed) over the 4 weeks.

Training Variables:

Sets: 4 to 5

Reps: 3-5 for main exercises, 8-12 for accessory exercises.

Tempo: X-0-1 for main exercises (as fast as possible in up or effort phase, no pause, 1 second down). 2-0-2 for accessory exercises.

Weight: around 85% of maximum for main exercises, around 70% for accessory exercises.

Rest: 90 seconds, but this can vary when pairing exercises together in supersets or mini circuits

 

Example Workout – Combined (legs, glutes, core, shoulders, grip):

 

Example Exercises:

 

If you are interested in receiving some professional guidance for your training, then check out the services on offer from Nick at Golf Fit Pro

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What you can learn from Steve Elkington

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When you think of great golf swings from the past and present time, Steve Elkington’s golf swing instantly comes to mind. His playing career has included a PGA championship, two Players Championships and more than 50 weeks inside the top-10 world golf rankings. This article will examine not only key moves you can take from Elk’s swing but learning to take your swing to the golf course.

As opposed to looking at a swing frame by frame at key positions, viewing a swing at normal speed can be just as beneficial. This can give students a look at the sequence of the swing as one dynamic motion. Research also suggests learning a motion as one movement as opposed to part-training (stopping the swing at certain points) will enhancing learning.

When viewed at full speed, the simplicity of Elk’s swing is made clear. There is minimal motion as he gets more out of less. This swing pattern can correlate to a conversation he once had with five-time British Open winner Peter Thomson.

When asking Thomson keys to his golf swing and it’s longevity, Thomson explained to Elk, “You have to have great hands and arms.” Thomson further elaborated on the arms and body relationship. “The older you get, you can’t move your body as well, but you can learn to swing your arms well.”

So what’s the best way to get the feel of this motion? Try practicing hitting drivers off your knees. This drill forces your upper body to coil in the proper direction and maintain your spine angle. If you have excess movement, tilt, or sway while doing this drill you will likely miss the ball. For more detail on this drill, read my Driver off the knees article.

Another key move you can take from Elk is in the set-up position. Note the structure of the trail arm. The arm is bent and tucked below his lead arm as well as his trail shoulder below the lead shoulder – he has angle in his trail wrist, a fixed impact position.

This position makes impact easier to find. From this position, Elk can use his right arm as a pushing motion though the ball.

A golf swing can look pretty, but it is of no use if you can’t perform when it matters, on the golf course. When Elk is playing his best, he never loses feel or awareness to the shaft or the clubface throughout the swing. This is critical to performing on the golf course. Using this awareness and a simple thought on the golf course will promote hitting shots on the course, rather than playing swing.

To enhance shaft and face awareness, next time you are on the range place an alignment stick 10 yards ahead of you down the target line. Practice shaping shots around the stick with different flights. Focus on the feel created by your hands through impact.

Twitter: @kkelley_golf

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