Imagine being at the forefront of the latest fitness craze that's sweeping the PGA tour and driving ranges across the globe. Picture the top PGA Tour performance coaches and elite fitness trainers guiding you through this groundbreaking training revolution. You're about to dive into an innovative fitness regimen championed by the likes of Rory McIlroy, Justin Thomas, Colin Morikawa, and Jon Rahm. Welcome to the dynamic world of resistance band exercises for golfers.

This article is a game changer. It offers an insightful mix of expert advice, detailed knowledge, and cutting-edge methodologies validated by the best golfers on the planet. Traditional golf training often overlooks the specific needs of golfers, but we’re here to change that. This piece emphasizes how a golf resistance band workout can radically improve how you play golf. With the right flexibility and strength training you'll not only be hitting the ball further but striking it more cleanly.

But the allure of resistance band training goes beyond just results; it's also about convenience and affordability. Golf resistance bands are portable, cost-effective, and versatile. You can train at home, on the golf course, or even on the road heading to your favorite golf destination.

Get ready to explore the best golf resistance band exercises specifically designed for more distance, faster swing speeds, and improved core stability. You'll receive step-by-step instructions, insider tips, and in-depth explanations of how each exercise improves your swing.

By the end, you'll not only understand the science behind golf-specific fitness but also how to apply it. You’ll be ready to play golf with more power and greater accuracy ultimately leading to lower scores. Welcome to the future of golf fitness.

golf resistance bands

The Best Golf Workouts with Resistance Bands: Your Ultimate Guide!

Well, this is where all the fun begins. We've talked with our friends at Golf Digest and and we've listened to the top golf fitness trainers in the industry. The result - the best band exercises for golf.

Tour Players State Their Case

According to, these top Professionals share their favorite golf band exercises.

  • Justin Thomas - Drive the Swing: Load and Explode. This exercise, "Load and Explode from Trail Leg to Lead Leg" strengthens the all-important pulling muscles used in your golf swing, focusing on your posterior chain, glutes, hamstrings, lats, and rhomboids. It's a game-changer, mimicking the swing sequence of loading onto your back foot and firing into your left side.
  1. Stand in your golf stance with resistance bands wrapped around an anchor in front of you.
  2. Align yourself parallel to a wall.
  3. Pull back the band with your right hand, pulling your right hip back as well. With your left arm extended in front of you, you should feel like you're simulating the backswing.
  4. Explode forward in a downswing motion, transferring energy dynamically from your right side to your left side.
  5. Begin with 5-6 reps, gradually increasing to 10. Do this 3-4 times weekly.
  • Harold Varner III - Building a Stable Swing: The Right Way to Load. This exercise, "Backswing Trail Leg Loading with Band" helps you learn the correct way to load during the backswing. It helps you maintain better posture as you engage the upper body with the band, and promotes stability and external rotation in the thoracic and lumbar areas.
  1. Stand on an exercise band with your lead foot (left foot for right-handed golfers).
  2. Set yourself up in your regular golf stance.
  3. Draw the band back to simulate the top of your swing, ensuring that the lead arm stays straight.
  4. Revert to your address position.
  5. Begin doing 6-8 reps, with the goal of 10-12 reps. Do this three to four times a week.
  • Lucas Glover: Squat for Distance - Strength and Stability for the Perfect Drive

This exercise, "Goblet Squats" increases leg strength, critical for adding distance to your game. It also activates the gluteus medius to secure the knee and sacroiliac joint, which connects your pelvis and lower spine.

  1. Place an exercise band slightly above your knees.
  2. Align your feet shoulder-width apart and point them straight in front of you.
  3. Hold a kettlebell with both hands at chest level.
  4. Lower yourself as if sitting down to a 90-degree angle, then rise back to the start.
  5. Begin with 6-8 reps, aiming for 10-12. Do this three to four times per week.
  • Lexi Thompson: Full Body Activation for Speed and Power - Creating the X Factor

This exercise, "Reverse Slide Lunge with T Spine Rotation" acts as a full-body tune-up. It fires up the glutes and bolsters thoracic stability with a stronger lumbar spine. Through neuromuscular training it shows you how to load the trail leg, building more speed and power in the swing. And if that's not enough it trains you how to create the X factor: separating the upper and lower body for additional oomph.

  1. Stand with feet narrowly apart, arms extended to the sides creating tension on an exercise band.
  2. Glide your right foot back using a coaster, then rotate your chest to the left, keeping the band's tension.
  3. Reverse the movement by sliding your left foot back and rotating your chest to the right.
  4. Begin with 6-8 reps, building up to 10-12. Do this three to four times per week.
  • Max Homa: Speed Booster: Quick Rotations in Staggered Stance

This exercise, "Split Stance Band Rotations"  is all about speed training. If you want to increase your clubhead speed it starts between the ears. You need to train your mind to understand what swinging the club fast means. Then you can train your body to speed up. In addition, the staggered stance puts your stability to the test, facilitating rapid deceleration and a balanced finish.

  1. Attach an exercise band around a solid anchor.
  2. Place your right foot back in a sporty stance with both knees bent.
  3. Perform a rapid series of 90-degree rotations to your left across your midline, keeping your core activated.
  4. Reverse the motion by stepping your left foot back and rotating to the right.
  5. Begin with 6-8 reps, building up to 10-12. Do this three to four times per week.

Elastic Power: The Golf Swing Band Exercise Everyone's Talking About

Our friends at are at it again with this brilliant golf swing exercise. The beauty of this one is it incorporates your golf club. Plus it's simple and it ingrains that feeling of releasing all that built-up energy you create from a proper golf swing. So let's stretch it out and speed it up.

  1. Secure one end of an elastic band under your trail foot.
  2. Secure the other end of the band under your club grip.
  3. Swing the club back, ensuring the band remains taut throughout the motion. If possible, stretch the band further.
  4. Naturally, swing your arms, shift your weight, and restrict your hips to prevent the band from going slack.
  5. Swing the club forward, maintaining the tautness in the band.
  6. Continuously swing back and forth, ensuring the elastic tension is maintained.

Key Points:

  • Foundational Shift: Power starts from the ground up. Feel the force generated from your back foot on the backswing to your front foot on the follow-through. This shift will help you feel the power and keep the resistance in the band.
  • Hip Rotation: As you shift your weight forward quickly rotate the hips as fast as you can. This is where the power comes from. Plus you'll need speedy hips to keep the band tight.
  • Big Muscle Turn: As you rotate through impact allow the shoulders to open once you fire the hips. This will help create more consistent ball striking. If you get handsy you'll lose tightness in the band.

Next-Level Training: The Top Video Picks for Golf Exercises with Bands

The vast majority of us are visual learners especially when it comes to golf instruction. So we've tracked down a couple of our favorite fitness trainers and showcased their videos. We'll start by highlighting a couple of band exercises that we like from their videos. Then you can check out the videos too.

The Pull Through

  1. Assume a standing position feet shoulder-width apart.
  2. Grab the resistance band with both hands, positioning it around an anchor and in between your legs.
  3. Edge forward to feel the band stretch on your arms and shoulders
  4. Hinge backwards followed by a direct upward thrust.
  5. Allow the band's tension to guide your arm movement between your legs.
  6. Feel your hamstring stretch, then drive forward, engaging your glutes.

Benefits: By focusing on your hinging and hip extension you can develop the correct posture - critical for solid ball striking. Plus it's also great for your hamstrings and glutes.

Muscles worked: Hamstrings, hips, and glutes.

The Paloff Press

  1. Begin in a standing position, feet set shoulder-width apart.
  2. Grab the resistance band with both hands and secure it around an anchor.
  3. Distance yourself from the anchor until you sense resistance.
  4. Extend the band out from your body, then pull it back.
  5. Choose between pulsing movements or maintain a steady hold for 20-30 seconds.

Benefits: This exercise emphasizes core power laying the groundwork for a balanced, and stable golf swing

Muscles worked: Core and abdominal muscles.

Golf Exercises with Resistance Bands

Pivot and Stick

  1. With your left hand grab hold of an anchored band.
  2. Rotate your body wrapping the band around your waist.
  3. Simulate the golf swing by resisting the band's tension as you rotate your hips and shift your weight to the front side.
  4. Hold the finish before returning to your starting position
  5. It's important to make sure your rotation starts with the hips.
  6. Benefits: This is a great exercise to help you understand the proper way to start the downswing. You can feel how the hips lead the lower body turn while promoting the correct weight shift. The result is more clubhead speed.
  7. Muscles worked: Hips and lower body.

Glute Bridges and Clams

  • Side Lying Leg Open:
  • With a mini band around your thighs, lie on one side.
  • Keeping your two feet aligned, open your top leg like the page of a book.
  • Make sure your lower leg stays on the ground.
  • Elevated Hip Thrust:
  • Lie flat on your back, knees raised with your feet on the ground.
  • Drive through with your heels, and lift your hips skyward.
  • At the apex engage your glutes and push your knees outward, resisting the band's force.
  • Benefits: This exercise hones in on the glutes and hip flexors, laying the foundation for a powerful golf game.
  • Muscles worked: Glutes and hips.
Resistance Band Exercises for Golf

Stretch Your Limits: The Full Body Golf Rotational Exercise That's Taking Over

Here's one of our favorites from Golf Digest. This works the whole body and is excellent if you lack mobility or sometimes experience tightness in the back. It's the perfect strength and flexibility exercise that mimics the golf swing. Let's break down the how-to and the benefits.

  1. Anchor the end of a resistance band slightly above the waist.
  2. Position yourself close to the anchor gradually moving farther away as you gain strength.
  3. Grip the band, arms straight.
  4. Keep your navel-to-hands facing the anchor with your shoulders down and back.
  5. Start with a gentle squat.
  6. Swing left using your whole torso.
  7. Engage your glutes by shifting off your right foot.
  8. Rotate until you're standing and facing left.
  9. Make sure this is not a waist turn - you need complete torso rotation.
  10. Aim for 10 reps on each side. Pace up as you get comfy.

Primary Benefits:

  1. Enhanced Mobility: The exercise promotes a full range of motion in your torso, helping you feel less restricted and more fluid in your swing.
  2. Strength and Stability: By engaging the core and glute muscles, you can build strength and stability, just what you need to consistently bomb it down the middle of the fairway.
  3. Improved Swing Mechanics: The rotational movement mimics the golf swing, training your body to move as one cohesive unit. This will lead to better ball striking and a more repeatable swing.

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Experience the Difference: The Benefits of Golf Exercises with Resistance Bands!

Resistance bands are no longer a secret weapon. Just head to the range at any PGA Tour event and you'll see a bunch of players using them. Let's dive into all the reasons why.

  1. Elevate Your Game: The Versatility of Resistance Bands - These are not your ordinary workout tools. Resistance bands, with their flexible forms, adapt to target the specific muscles used in your golf swing.
  2. Find Your Perfect Fit: Resistance Bands for Every Level - From novice to pro, resistance bands cater to all. With various levels of resistance to offer and different types, there's a resistance band available for all ages and fitness levels.
  3. Speed It Up: Increase your Distance with Resistance Bands - Looking to increase your clubhead speed? Resistance bands can help you build the strength and speed needed to start outdriving your long-hitting partners.
  4. The Tension That Builds Champions: Constant Resistance - Discover the secret behind those powerful swings. Resistance bands' constant tension keeps your primary and secondary golf muscles engaged, helping you become a stronger, more balanced golfer.
  5. Harness Your Swing: Shoulder and Core Strengthening - With resistance bands, you'll see notable improvements in your shoulder and core strength, leading to better golf posture, better balance, and a more powerful golf swing.
  6. Ease into Power: The Joint-Friendly Way to Strength - Say goodbye to golfers elbow. With resistance bands, strength building goes easy on your joints while working efficiently on the muscles that matter in your swing.
  7. Practice Makes Perfect: Functional Training with Bands - Swing better with every rep. Resistance bands can mimic the biomechanics of your golf swing, enabling you to develop muscle memory for proper sequencing within each phase of your golf swing.
  8. Train Anywhere, Anytime: The Portability of Resistance Bands - No gym, no problem! No money - no problem. The convenience, affordability and compactness of resistance bands make it possible to carry your workout with you, wherever you go without breaking the bank.
  9. The Power of Integration: Bands in Your Workout Routine - Resistance bands are the ultimate golf training aid. Whether you're warming up, strengthening, or rehabilitating, they can be seamlessly integrated into your workout routine.
  10. The Full Body Workout: The Road to a Sculpted Golfer - Looking to build up your golfer's physique? Resistance band exercises can help you get there, promoting overall muscle toning.
  11. The Correct Connection: Muscle Activation for the Perfect Swing - Get connected - feel your muscles working together. Resistance band exercises can help activate the correct muscles for a more fluid golf swing.
  12. The Game Changer: Transform Your Golf Fitness Regime - Embrace the revolution in golf training. With the right exercises and techniques, resistance bands hold the key to lower scores and better ball striking.
  13. Forge a More Resilient Player: Injury Prevention and Performance Improvement - Resistance bands don't just strengthen your muscles, they make them more flexible and elastic, dramatically reducing the risk of injuries while improving your performance on the course.

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Stretch Your Way to a Better Swing: Discovering Golf’s Best Bands

The world of exercise bands is as vibrant and diverse as the colors they come in. From gym enthusiasts to professional athletes, everyone has caught onto this stretchy trend, and for a good reason! But let's take a deeper dive into the different types of resistance bands, and discover what's best for golf training.

Get Fit the Right Way: Understanding the Different Resistance Bands!

  • Therapy Bands (Latex Bands): These flat, thin latex bands are generally used for rehabilitation. They provide light resistance and are designed for injury recovery. They help in strengthening the muscles, toning, and enhancing flexibility.
  • Tube Bands (Fit Tubes): Imagine a stretchy jump rope. These are elastic tubes with handles at both ends. stretchier. They provide adjustable progressive resistance for dynamic strength training and mobility work. These bands are super versatile and often used for exercises that replicate weightlifting. They help improve your flexibility, build muscle endurance, and burn calories.
  • Mini Bands (Fit Loop Bands): These are flat, circular bands, around 10 to 12 inches. They're ideal for lateral movement and often used for lower body exercises. They're great for activating the glutes and thighs. They intensify the resistance in bodyweight exercises, isolated movements, and flexibility drills for a comprehensive upper and lower body workout.
  • Figure 8 Bands: Shaped like an 8, these bands come with built-in handles and are excellent for upper body exercises. These are great for exercises like bicep curls, tricep extensions, shoulder presses, and leg raises.
  • Lateral Tube Bands (Lateral Resistance Bands): Lateral tube bands are circular resistance bands equipped with Velcro cuffs. Designed for sideways motions, they secure around the ankles, targeting hip and glute workouts.
  • Super Bands (Pull-Up Bands): These are wide, thicker, and stronger elastic bands, often referred to as pull-up bands. They are perfect for helping you with bodyweight exercises like pull-ups and dips and ideal for heavier strength training.

Maximize Performance: Which Resistance Band Should You Choose for Golf Exercises?

When it comes to choosing the right resistance band for your golf workouts it's going to depend on the type of exercise you're doing. The band of choice that we have talked about most is the resistance tube band with handles. Let's quickly recap why they work best.

  • Adaptable: They are suitable for all types of exercises that mirror the golf swing incorporating the upper and lower body.
  • Power Boost: Many of the exercises we've discussed are all about increasing your rotational strength for more speed and distance.
  • Core Stability: These bands are designed for exercises that engage the core which is fundamental to balance, power, and stability.
  • Flexibility Training: These are the perfect tool for dynamic stretching which leads to a greater range of motion and a more fluid golf swing.

We've also discussed exercises using mini bands. Overall, the best type of resistance band is going to depend on the exercise that you are doing. Generally, most golf-specific exercises will be done with tube bands, mini bands, and door anchor bands.

resistance bands for golf

From Resistance to Results: Summing Up the Power of Bands in Golf Training

When we talk golf we often talk about trying to build the perfect swing. We're constantly tweaking little things looking for one magic move or piece of instruction that helps create that graceful elegant Sam Snead (or Adam Scott, or...) type swing. But behind every impeccable golf swing is a tale of strength, flexibility, and often, resistance bands

Resistance bands, often seen as simple tools, emerge as unsung heroes in this narrative. Embraced by the elites of the PGA and LPGA Tour, these bands aren't just about physical fitness they're the key to crafting a swing that's as resilient as it is powerful. It's about developing a powerful repeatable motion that the mind can visualize and the body can feel.

We've shown you the favorite band exercises of some of the best players in the game. And we've showcased videos from some of the top fitness trainers. These are exercises designed to turn any weekend hacker into a force on the links. So the next time you're thinking about exercising with the same old routine, think again. The magic of resistance band training may be your secret to a whole new level of play.

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"Keep it in the short grass"