Videos
Golf workouts at home for clubhead speed with PGA Pro Jaacob Bowden: Part 2

We’re back for workout two of our weeklong at-home golf workout program.
For our first workout, we did a few basic exercises to break you in, mostly targeting the downswing. In case you missed it, here again is that video.
And if you’ve followed GolfWRX for the last few years, I’ve actually previously talked about these Day 1 starter exercises in this article: 6 exercises using resistance bands for more distance.
For our second workout, we’re going to add in two more blocks of training, along with a variation of our first workout.
- Day 1 – Dynamic Swing Strength
- Day 2 – Isometric Downswing Strength, Dynamic Swing Speed, Full Swing Repetitions
- Day 3 – Isometric Downswing Strength, Dynamic Downswing Overspeed, Full Swing Repetitions
- Day 4 – Rest & Recover
- Day 5 – Isometric Downswing Strength, Dynamic Swing Strength, Dynamic Swing Speed, Full Swing Repetitions
- Day 6 – Dynamic Downswing Overspeed, Full Swing Repetitions
- Day 7 – Rest & Recover
First, we’ll do some isometric training exercises to target your downswing.
I first learned about isometric training in the mid-2000s when I was competing in long drive and was researching other sports and athletes. Back then, there was no YouTube and there was almost no info on golf fitness training online. So, I had to look outside the golf industry to figure out ways in which I could increase my strength and clubhead speed.
When I was a kid, my brother Aaron and I watched a lot of Bruce Lee movies. I remembered how fast and powerful he was despite not being very big. After reading some books about Bruce’s training, I learned more about isometrics…and then simply applied those principles to the golf swing, particularly the downswing.
Second, we’ll do the same exercises as our first workout. However, this time, we’ll drop the resistance roughly in half and up the reps. Originally, I went to college to be a pharmacist, and I remembered from Physics class that Power = Force * Distance / Time. When I was training to win the 2003 Pinnacle Distance Challenge with a 381-yard televised drive, I was spending time experimenting around in the weight room to get more golf swing power. Based on the power equation, I thought I should train to not only increase my strength, but also to safely train with the weights at speed.
I remember that at some point, the weights got to be too heavy and with the loss in speed I was also losing overall power. So, sometimes for variety, I would drop the weight down enough so that I could go faster. I had also learned about various power principles from reading some of Fred “Dr. Squat” Hatfield’s thoughts on powerlifting, and as I studied, learned, and experimented for application to golf, I was further influenced by Louis Simmons and Westside Barbell, a famous powerlifting gym in Ohio. Westside’s athletes have tons of powerlifting and strength records and I recall some of their training routines could involve a couple of strength days per week combined with a couple of speed days.
Integrating these type of things among many other training concepts from other sports (Example: professional basketball dunkers, explosive track and field disciplines, etc) really lead to amazing results that hadn’t yet existed in golf, not only for myself but also for other golfers who I was training.
Lastly, we’ll get in some reps, specifically working on increasing the useable controlled speed of our full swing, ideally using a radar device like the Sports Sensors Swing Speed Radar.
Have more of a look below in Video 2 of our 5-part video series on golf workouts that you can do at home.
Note: This article is for informational purposes only. Consult a physician before performing this or any exercise program.
- LIKE23
- LEGIT0
- WOW1
- LOL0
- IDHT0
- FLOP0
- OB0
- SHANK2
Instruction
Walters: Try this practice hack for better bunker shots

Your ability to hit better bunker shots is dramatically reduced if you have no facility to practice these shots. With so few facilities (especially in the UK) having a practice bunker it’s no wonder I see so many golfers struggle with this skill.
Yet the biggest issue they all seem to have is the inability to get the club to enter the sand (hit the ground) in a consistent spot. So here is a hack to use at the range to improve your bunker shots.
- LIKE4
- LEGIT0
- WOW0
- LOL0
- IDHT1
- FLOP2
- OB0
- SHANK7
Videos
Clement: The significant difference between hitting up vs down with the driver

In this incredible video, we show you the significant difference between what hitting down vs hitting up on the driver does—which absolutely confirms why Kyle Berkshire went from 5th in the world in long drive competitions to world champion.
Savy has this 7-to-9-degree positive or upward angle of attack and you will see in this video, just the difference of four degrees can affect the outcome by over 50 to 80 yards!
- LIKE14
- LEGIT1
- WOW2
- LOL0
- IDHT0
- FLOP1
- OB0
- SHANK7
Videos
Happy Birthday, Tiger! My top 5 favorite Tiger Woods YouTube videos ever

I’ve watched these thousands of times each. Most of the YouTube content I ingest when I’m not watching true crime, Luke Kwon, or TXG, is Tiger Woods vids. I see and learn something new every time, and in all honesty, we are fortunate to be able to watch so much greatness in one spot at our own pace over and over again.
These five videos represent my best of the best, from the visual joy, emotional (2008 U.S. Open and 2019 Masters), and just pure awe.
WE WILL NEVER SEE ANOTHER PLAYER LIKE THIS EVER AGAIN. #facts
#5 2008 U.S. Open Range Session
#4 2000 Thailand Range Session
#3 2000 Thailand 3-wood Vapor and Maybe the Best Golf Swing Ever recorded on film
#2 2008 U.S. Open Rocco vs Tiger
#1 2019 Masters Final Round Broadcast
- LIKE20
- LEGIT3
- WOW2
- LOL0
- IDHT1
- FLOP0
- OB1
- SHANK3
-
19th Hole2 weeks ago
Justin Thomas apologizes for ‘inexcusable’ homophobic slur at Sentry
-
News3 weeks ago
Sentry TOC Tour Truck Report: New sticks, new companies, and Patrick Reed buys his own threads
-
Whats in the Bag3 weeks ago
Jon Rahm WITB 2021 (Callaway)
-
Opinion & Analysis1 week ago
The death of the 3-iron and what it means for your bag setup
-
Equipment3 weeks ago
WRX Insider: An exclusive and very rare look inside the bag of Hideki Matsuyama
-
19th Hole3 weeks ago
Ex-Golf Channel Lisa Cornwell drops bombshell details of alleged mistreatment from previous employers
-
Whats in the Bag2 days ago
Brooks Koepka WITB 2021 (January)
-
19th Hole3 weeks ago
Bryson DeChambeau putts towards umbrella at Sentry; reaches 211mph ball speed
Ryan Mextorf
Apr 21, 2020 at 3:44 pm
Hi Jaacob! Good to see your word getting out there. Was a pleasure meeting you and playing at East Potomac a few years back – hope you’re doing well.
Jaacob Bowden, PGA
Apr 21, 2020 at 4:01 pm
Thanks, yes, you too. We’ll have to get together for another round once the local courses open up again.