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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 Coach, Trainer, 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!

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  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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Instruction

Clement: Stop ripping off your swing with this drill!

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Not the dreaded headcover under the armpit drill! As if your body is defective and can’t function by itself! Have you seen how incredible the human machine is with all the incredible feats of agility all kinds of athletes are accomplishing? You think your body is so defective (the good Lord is laughing his head off at you) that it needs a headcover tucked under the armpit so you can swing like T-Rex?

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How a towel can fix your golf swing

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This is a classic drill that has been used for decades. However, the world of marketed training aids has grown so much during that time that this simple practice has been virtually forgotten. Because why teach people how to play golf using everyday items when you can create and sell a product that reinforces the same thing? Nevertheless, I am here to give you helpful advice without running to the nearest Edwin Watts or adding something to your Amazon cart.

For the “scoring clubs,” having a solid connection between the arms and body during the swing, especially through impact, is paramount to creating long-lasting consistency. And keeping that connection throughout the swing helps rotate the shoulders more to generate more power to help you hit it farther. So, how does this drill work, and what will your game benefit from it? Well, let’s get into it.

Setup

You can use this for basic chip shots up to complete swings. I use this with every club in my bag, up to a 9 or 8-iron. It’s natural to create incrementally more separation between the arms and body as you progress up the set. So doing this with a high iron or a wood is not recommended.

While you set up to hit a ball, simply tuck the towel underneath both armpits. The length of the towel will determine how tight it will be across your chest but don’t make it so loose that it gets in the way of your vision. After both sides are tucked, make some focused swings, keeping both arms firmly connected to the body during the backswing and follow through. (Note: It’s normal to lose connection on your lead arm during your finishing pose.) When you’re ready, put a ball in the way of those swings and get to work.

Get a Better Shoulder Turn

Many of us struggle to have proper shoulder rotation in our golf swing, especially during long layoffs. Making a swing that is all arms and no shoulders is a surefire way to have less control with wedges and less distance with full swings. Notice how I can get in a similar-looking position in both 60° wedge photos. However, one is weak and uncontrollable, while the other is strong and connected. One allows me to use my larger muscles to create my swing, and one doesn’t. The follow-through is another critical point where having a good connection, as well as solid shoulder rotation, is a must. This drill is great for those who tend to have a “chicken wing” form in their lead arm, which happens when it becomes separated from the body through impact.

In full swings, getting your shoulders to rotate in your golf swing is a great way to reinforce proper weight distribution. If your swing is all arms, it’s much harder to get your weight to naturally shift to the inside part of your trail foot in the backswing. Sure, you could make the mistake of “sliding” to get weight on your back foot, but that doesn’t fix the issue. You must turn into your trial leg to generate power. Additionally, look at the difference in separation between my hands and my head in the 8-iron examples. The green picture has more separation and has my hands lower. This will help me lessen my angle of attack and make it easier to hit the inside part of the golf ball, rather than the over-the-top move that the other picture produces.

Stay Better Connected in the Backswing

When you don’t keep everything in your upper body working as one, getting to a good spot at the top of your swing is very hard to do. It would take impeccable timing along with great hand-eye coordination to hit quality shots with any sort of regularity if the arms are working separately from the body.

Notice in the red pictures of both my 60-degree wedge and 8-iron how high my hands are and the fact you can clearly see my shoulder through the gap in my arms. That has happened because the right arm, just above my elbow, has become totally disconnected from my body. That separation causes me to lift my hands as well as lose some of the extension in my left arm. This has been corrected in the green pictures by using this drill to reinforce that connection. It will also make you focus on keeping the lead arm close to your body as well. Because the moment either one loses that relationship, the towel falls.

Conclusion

I have been diligent this year in finding a few drills that target some of the issues that plague my golf game; either by simply forgetting fundamental things or by coming to terms with the faults that have bitten me my whole career. I have found that having a few drills to fall back on to reinforce certain feelings helps me find my game a little easier, and the “towel drill” is most definitely one of them.

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Clement: Why your practice swing never sucks

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You hear that one all the time; I wish I could put my practice swing on the ball! We explain the huge importance of what to focus on to allow the ball to be perfectly in the way of your practice swing. Enjoy!

 

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