Resistance Training for a Stronger Golf Swing

Golf requires good muscular balance, and a more effective swing involves the use of several muscles: your obliques, chest, glutes, latissimus dorsi, and forearm muscles. You’ll also want to ensure your hips and shoulders are flexible for optimum rotation.

These resistance training exercises will help you improve your swing, and therefore your game. You will need some resistance bands like these at Victorem. Resistance bands help improve not only your strength but your balance and flexibility.

On to the exercises!

  1. Banded wood chops

Wood chops help you build strength in your core, back, and shoulders all at once. The power behind your swing comes from your back. You are effectively reproducing a similar movement to a golfer’s swing.

  • Attach a handle of your resistance band to a pole or another object above head height.
  • Stand with your side facing the pole and your feet hip-width apart.
  • Grab the handle with both hands above the shoulder closest to the pole.
  • Keeping your arms extended, pull the handle down and across your body towards your opposite hip.

You want to do this exercise quickly yet with correct form, keeping your back straight and pelvis tucked in. Do reps as needed, then switch sides.

  1. Inclined chest fly

Your chest muscles help your arm extend and your shoulder flex, which allows for a smooth golfer’s swing.

  • For this exercise, loop the resistance band further down the pole to be at ankle height.
  • Stand in the same position as the previous exercise.
  • This time, grab the handle and pull it up and across your body towards the opposite shoulder. Allow your torso to slightly twist as you do this.
  • Do reps as needed, then switch sides.
  1. Banded crab walk

Your glutes allow you to rotate your hips while providing a solid base of support in your lower body while your knees are bent slightly during a golf swing.

  • Wrap a hip band around your legs, right above your ankles.
  • Now take long steps to one side – the band should be taut the entire time.
  • Work your way across the room, then switch sides.
  1. Banded hip extensions

The stronger and more flexible your hips, the easier and more stable your golfer’s swing will be.

  • Wrap a short resistance band around both ankles, and stand straight while holding onto a bar or chair for balance.
  • Lift one leg back behind you slowly, working against the band. Make sure both legs are straight the whole time.
  • Repeat as needed, then switch sides.
  1. Banded side hip extensions
  • To work the sides of your hips, stand as in the previous exercise, but this time raise one leg out sideways and hold.
  • Bring it back down slowly.
  • Repeat as needed, then switch sides.
  1. Standing wrist curls

Your forearm muscles give you a good grip on the club to drive the ball where you want it to go. For strengthening these muscles, wrist curls are ideal.

  • Stand on a long resistance band (keep it under the middle of your feet, so it doesn’t snap up at you).
  • Hold the ends with your arms in front of you, palms facing up.
  • Do small wrist curls while keeping your elbows by your sides.
  1. Standing rows

The latissimus dorsi muscle (in your lower back) works with your pectorals to help your arm rotate and extend when you do a golfer’s swing.

  • Stand on the resistance band as in the previous exercise, with your feet shoulder-width apart.
  • This time, point your toes slightly out and bend the knees a bit while you lean forward from the hips.
  • While making sure your back stays flat, and your abs are engaged, pull the resistance band’s handles back as if you were rowing a boat. You are aiming to work against the resistance of the band to bring your shoulder blades closer together.
  • Hold in this position and then slowly release to return to the start position.
  • Repeat as needed.
  1. Banded windshield wipers

Windshield wipers can help drive the forward part of your swing by correcting any limitations in your internal hip rotation.

  • Wrap a short resistance band around your legs, just beneath your knees.
  • Lie on your back with your legs up and your knees bent at a 90-degree angle.
  • Clench your fists and put them between your knees.
  • Now separate your feet as far as possible, while keeping your hands and knees in contact with each other.

Enjoy your exercises, and put them to work for improving your swing!


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