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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 Holistic Lifestyle Entrepreneur and Professional Golfer, keen on exploring golf and life’s broader lessons while offering coaching and swing speed training through JaacobBowden.com and SwingManGolf.com. With a history of driving remarkable golfing achievements, Jaacob intertwines his sport passion with holistic living. His writings reflect this blend, offering readers insights into improving both their game and their lives. Explore JaacobBowden.com and SwingManGolf.com to unlock a new level of golfing prowess and holistic enrichment.

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

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  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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The Wedge Guy: My top 5 practice tips

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While there are many golfers who barely know where the practice (I don’t like calling it a “driving”) range is located, there are many who find it a place of adventure, discovery and fun. I’m in the latter group, which could be accented by the fact that I make my living in this industry. But then, I’ve always been a “ball beater,” since I was a kid, but now I approach my practice sessions with more purpose and excitement. There’s no question that practice is the key to improvement in anything, so today’s topic is on making practice as much fun as playing.

As long as I can remember, I’ve loved the range, and always embrace the challenge of learning new ways to make a golf ball do what I would like it to do. So, today I’m sharing my “top 5” tips for making practice fun and productive.

  1. Have a mission/goal/objective. Whether it is a practice range session or practice time on the course, make sure you have a clearly defined objective…how else will you know how you’re doing? It might be to work on iron trajectory, or finding out why you’ve developed a push with your driver. Could be to learn how to hit a little softer lob shot or a knockdown pitch. But practice with a purpose …always.
  2. Don’t just “do”…observe.  There are two elements of learning something new.  The first is to figure out what it is you need to change. Then you work toward that solution. If your practice session is to address that push with the driver, hit a few shots to start out, and rather than try to fix it, make those first few your “lab rats”. Focus on what your swing is doing. Do you feel anything different? Check your alignment carefully, and your ball position. After each shot, step away and process what you think you felt during the swing.
  3. Make it real. To just rake ball after ball in front of you and pound away is marginally valuable at best. To make practice productive, step away from your hitting station after each shot, rake another ball to the hitting area, then approach the shot as if it was a real one on the course. Pick a target line from behind the ball, meticulously step into your set-up position, take your grip, process your one swing thought and hit it. Then evaluate how you did, based on the shot result and how it felt.
  4. Challenge yourself. One of my favorite on-course practice games is to spend a few minutes around each green after I’ve played the hole, tossing three balls into various positions in an area off the green. I don’t let myself go to the next tee until I put all three within three feet of the hole. If I don’t, I toss them to another area and do it again. You can do the same thing on the range. Define a challenge and a limited number of shots to achieve it.
  5. Don’t get in a groove. I was privileged enough to watch Harvey Penick give Tom Kite a golf lesson one day, and was struck by the fact that he would not let Tom hit more than five to six shots in a row with the same club. Tom would hit a few 5-irons, and Mr. Penick would say, “hit the 8”, then “hit the driver.” He changed it up so that Tom would not just find a groove. That paved the way for real learning, Mr. Penick told me.

My “bonus” tip addresses the difference between practicing on the course and keeping a real score. Don’t do both. A practice session is just that. On-course practice is hugely beneficial, and it’s best done by yourself, and at a casual pace. Playing three or four holes in an hour or so, taking time to hit real shots into and around the greens, will do more for your scoring skills than the same amount of range time.

So there you have my five practice tips. I’m sure I could come up with more, but then we always have more time, right?

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The Wedge Guy: Anyone can be a better wedge player by doing these simple things

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As someone who has observed rank-and-file recreational golfers for most of my life – over 50 years of it, anyway – I have always been baffled by why so many mid- to high-handicap golfers throw away so many strokes in prime scoring range.

For this purpose, let’s define “prime scoring range” as the distance when you have something less than a full-swing wedge shot ahead of you. Depending on your strength profile, that could be as far as 70 to 80 yards or as close as 30 to 40 yards. But regardless of whether you are trying to break par or 100, your ability to get the ball on the green and close enough to the hole for a one-putt at least some of the time will likely be one of the biggest factors in determining your score for the day.

All too often, I observe golfers hit two or even three wedge shots from prime scoring range before they are on the green — and all too often I see short-range pitch shots leave the golfer with little to no chance of making the putt.

This makes no sense, as attaining a level of reasonable proficiency from short range is not a matter of strength profile at all. But it does take a commitment to learning how to make a repeating and reliable half-swing and doing that repeatedly and consistently absolutely requires you to learn the basic fundamentals of how the body has to move the club back and through the impact zone.

So, let’s get down to the basics to see if I can shed some light on these ultra-important scoring shots.

  • Your grip has to be correct. For the club to move back and through correctly, your grip on the club simply must be fundamentally sound. The club is held primarily in the last three fingers of the upper hand, and the middle two fingers of the lower hand. Period. The lower hand has to be “passive” to the upper hand, or the mini-swing will become a quick jab at the ball. For any shot, but particularly these short ones, that sound grip is essential for the club to move through impact properly and repeatedly.
  • Your posture has to be correct. This means your body is open to the target, feet closer together than even a three-quarter swing, and the ball positioned slightly back of center.
  • Your weight should be distributed about 70 percent on your lead foot and stay there through the mini-swing.
  • Your hands should be “low” in that your lead arm is hanging naturally from your shoulder, not extended out toward the ball and not too close to the body to allow a smooth turn away and through. Gripping down on the club is helpful, as it gets you “closer to your work.
  • This shot is hit with a good rotation of the body, not a “flip” or “jab” with the hands. Controlling these shots with your body core rotation and leading the swing with your body core and lead side will almost ensure proper contact. To hit crisp pitch shots, the hands have to lead the clubhead through impact.
  • A great drill for this is to grip your wedge with an alignment rod next to the grip and extending up past your torso. With this in place, you simply have to rotate your body core through the shot, as the rod will hit your lead side and prevent you from flipping the clubhead at the ball. It doesn’t take but a few practice swings with this drill to give you an “ah ha” moment about how wedge shots are played.
  • And finally, understand that YOU CANNOT HIT UP ON A GOLF BALL. The ball is sitting on the ground so the clubhead has to be moving down and through impact. I think one of the best ways to think of this is to remember this club is “a wedge.” So, your simple objective is to wedge the club between the ball and the ground. The loft of the wedge WILL make the ball go up, and the bounce of the sole of the wedge will prevent the club from digging.

So, why is mastering the simple pitch shot so important? Because my bet is that if you count up the strokes in your last round of golf, you’ll likely see that you left several shots out there by…

  • Either hitting another wedge shot or chip after having one of these mid-range pitch shots, or
  • You did not get the mid-range shot close enough to even have a chance at a makeable putt.

If you will spend even an hour on the range or course with that alignment rod and follow these tips, your scoring average will improve a ton, and getting better with these pitch shots will improve your overall ball striking as well.

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Clement: Don’t overlook this if you want to find the center of the face

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ALIGNMENT MADNESS!!

It is just crazy how golfers are literally beside themselves when they are placed in a properly aligned set up! They feel they can’t swing or function! We take a dive into why this is and it has to do with how the eyes are set up in the human skull!

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