Resistance bands develop strength, balance and flexibility. Golfers focus on these three elements in order to strike the ball with more power and accurately. Resistance bands are flexible, provide the ability to move in all angles and can work muscle groups more thoroughly. They are gentler on joints with a lower percent chance of injury and can practically be used anywhere at anytime.
Strengthen Core Muscles
Every golf swing derives its power from the core. The twisting and then release of the core’s power is the source of the explosive energy that drives the ball great distances. Performing core strength exercises are vital 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 the upper body and creates a smoother flow to your swing. They also add power to the drive.
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 the core. 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.