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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!!!

6 Comments

6 Comments

  1. 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.

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

  3. 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.

  4. 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.

  5. 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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Golf 101: How to hit it really far (with Tips from Harmon, Gankas, and Killen)

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Tiger Woods, Jack Nicklaus, Dustin Johnson…all World #1’s who hit it a mile and oddly enough got to it in very different ways. But what about us? The weekend warrior that also wants to hit it as far as our bodies will allow? I want a foolproof way to hit the golf ball a mile.

Every golfer wants more speed, more distance, more swag, all of it. Yes. I said it.

Have you ever heard a golfer say, “I just hit it too far?”

No….The answer is no.

Like my recent “how to hit a draw” piece, the distance tips have been offered up 1000’s of times,  everyone from Freddie Couples to Freddy Krueger has offered up tips. The game has changed so much even in the past few years with technology, speed training, video, and brute strength but since the beginning of time, the essence of hitting it far remains the……get that clubhead moving as fast as possible. Simple.

In my 25+ years of playing this game, I have heard some really good nuggets to build speed and some….well, others.

Tips like:

  1. Get the hands away from the head at the top AKA Extension and Width
  2. Wide Stance
  3. Turn back to the target
  4. Coil
  5. Uncoil
  6. Push
  7. Squat
  8. Lag
  9. Release
  10. Hit down
  11. Hit Up
  12. Scream at Impact
  13. Hit it left-handed
  14. Happy Gilmore
  15. 50 Inch drivers

Confused yet?

This sums it up…….

So the best thing I could think to do is ask the best coaches in the world to give me ONE golden nugget each. I was fortunate to get the council of Golf Digest Top 100 Teachers Claude Harmon III, George Gankas, and Matt Killen and this is what they delivered.

Claude Harmon III:

“Switch em’”

“For the average golfer, with a driver, you have to  improve the angle of attack. Most average golfers hit down on the driver (launch it low, spin it too much). And they hit too up on their irons. So switch the two. Learn to hit up on the driver to increase launch and reduce spin and hit down and compress the ball for control with your irons. “

George Gankas:

“Scooby Speed”

Matt Killen:

“Learn to turn the shoulders AND the hips”

“Stick an alignment in your belt loops with the longer end facing the target, as you coil make sure the point of that stick gets as close to the ball as possible…that’s what a full turn feels like. And ONE MORE thing! If that trail leg wants to straighten out, that’s a good thing.”

 

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TXG: Should you carry TWO DRIVERS? // Distance, Accuracy, Draw & Fade Setups

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Some of the best players in the world have been testing a two-driver setup for their bags. Does it make sense to play two drivers if they are set up for two different shot shapes? We test one driver setup for maximum distance and draw flight and another setup for accuracy and fade flight. See whether this could be an advantage for your game—and help you get off the tee better at your course!

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Fixing the shanks: How to stop shanking the golf ball

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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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