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Home Sport-Specific Golf Training 4 Resistance Band Exercises for a Stronger Golf Swing

4 Resistance Band Exercises for a Stronger Golf Swing

4 Resistance Band Exercises for a Stronger Golf Swing


Resistance bands are excellent training tools to use for golf exercises because they not only develop strength, but also balance and flexibility. These three elements are necessary in hitting a ball farther as well as more accurately. Resistance bands are very flexible, providing the ability to move them at various angles and, therefore, work muscle groups more thoroughly. They are also gentler on joints so there is less chance of injury.

Besides the exercise benefits that resistance bands provide the golfer, they are also practical. They can be used in the home, at the office, or conveniently packed in a suitcase and used in a hotel room on a business trip or golf vacation.




Strengthen Core Muscles

Every golf swing gets the bulk of its power from the core. The twisting and then release of the core’s power is where most of the explosive energy derives to drive the ball greater distances. Therefore, you should perform core strength exercises to increase your core’s ability to coil and release.

From a golf stance, place the handle of a resistance band around the farthest foot from your swing direction. Hold the other handle in both hands like you’re holding your club. Slowly raise your arms for your swing and hold the position at the farthest reach for a few seconds. Slowly control the release back to starting position and repeat for 10 reps. 

You can then switch positions to work out the muscles of your forward swing for 10 reps. Complete 3 sets of each exercise.





Strengthen Shoulder Muscles

Strong shoulders provide stabilization to your upper body which creates a smoother flow to your swing. They also add some power to the drive. Therefore, practicing resistance band exercises which target the shoulder muscles are also important.

From a standing position, step on one handle of the resistance band and grasp the other with both hands, thumbs facing up. With your body completely straight, raise the band up as far as you can and hold for several seconds. Slowly lower and repeat for 3 sets of 10 repetitions.





Strengthen the Upper Back

A strong upper back is part of a power swing package. Perform the following resistance band workout to strengthen upper back muscles.

Connect two exercise tubes to a secure object about waist level. While holding the handles, move away from the object until there is no slack in the bands. Get into your golf stance facing the object with knees and waist slightly bent and back positioned a bit forward. Squeeze your shoulder blades together while at the same time pulling the bands towards your chest. Release and repeat for 3 sets of 10 reps.





Strengthen Legs and Hip Flexors

The hips and upper leg muscles add strength and stability to your core and, therefore, are vital elements in a strong golf swing. Strengthen both hip flexor and leg muscles with this resistance band exercise.

Securely fasten a fitness tube to something anchored overhead. Raise one leg while pulling the tube down and place that foot into the handle like a stirrup. Hold onto a chair or other object to maintain balance and stomp the raised leg down to the floor. After one set of 10 reps, switch legs and complete another set. Complete a total of 3 sets of 10 repetitions for each leg.

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