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6 exercises using resistance bands for more distance

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Featured Writer Jaacob Bowden

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 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!!!

10 Comments

10 Comments

  1. Anthony Santiago

    Nov 11, 2021 at 10:08 am

    Great exercises and I am a fan of your videos on how to increase clubhead speed. Can you tell me what type of resistance bands you use? I know from previous posts that you can increase the tension by adding bands and I would like to buy the same kind that you are using. Many thanks, you are making my golf game fun again!

  2. Pingback: 4 Pieces Of Golf Exercise Equipment That Are Worth Buying Today – Seriously Golf

  3. Pingback: 4 Pieces Of Golf Exercise Equipment That Are Worth Buying Today | Mind Your Health

  4. Pingback: 4 Pieces Of Golf Exercise Equipment That Are Worth Buying Today | Health Me First

  5. Dominic Dechaine

    Jun 5, 2019 at 4:07 pm

    I’m an old gym rat with numerous physical limitations bad knees worn out right shoulder etc. This is a great routine, I’m optimistic that I will gain some distance off the tee. I’m also in my 60s.

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

  7. 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.

  8. 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.

  9. 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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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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