Why Resistance Band Training is the Secret to a Faster Golf Swing!

A resistance band is one of the best tools a golfer can use to improve their game. It’s affordable, portable, and versatile, making it easy to train anywhere. With just a single band, you can perform hundreds of exercises that build mobility, strength, and power—all of which directly impact your golf swing. Resistance bands also allow you to move in golf-specific patterns, helping you train the exact muscles you use on the course. In this article, I’ll show you a complete resistance band golf workout designed to improve flexibility, build stability, and increase club head speed so you can hit the ball farther and more consistently. 

How Resistance Bands Improve Mobility and Rotational Power in Your Golf Swing.

Before we dive into the exercises, it’s important to understand what we are trying to accomplish in this workout. The first focus is mobility-Everyone knows how important mobility is for a powerful and consistent golf swing, but we can take standard stretches a step further by adding the resistance of a band. This not only enhances the stretch but also engages the muscles more effectively, helping to improve range of motion, flexibility, and stability

Next up is rotational power—a critical component of every golfer’s swing. Golfers rotate every time they swing, but the real question is: do we train rotation correctly in the gym? Too often, golfers neglect rotation or perform slow, controlled movements that don’t translate to the speed of the golf swing. When training rotation, we want to incorporate fast and explosive movements, teaching the body to generate power quickly and efficiently, which directly contributes to increased club head speed and driving distance

The Best Resistance Band Exercises for Golfers to Improve Mobility and Strength.

Now that we understand how resistance bands can improve mobility and rotational power, it’s time to put these principles into practice. The following exercises are specifically designed for golfers to build strength, enhance flexibility, and increase golf swing speed using just a resistance band.

Exercise 1: Backswing Band Holds

Purpose: Improves mobility in the spine and shoulders, helping golfers achieve a fuller, more efficient backswing while maintaining stability throughout the swing.

How to do it:

1. Attach a resistance band at eye level and get into your golf stance.

2. Hold the band out in front of you with both hands.

3. Rotate into your backswing, keeping your head still and eyes forward.

4. Hold the top position for the prescribed time, feeling the resistance stretch through your chest, shoulders, and upper back.

5. Slowly return to the starting position and repeat.

Starting Position

Finishing Position

Why It Works:

Backswing Band Holds improve mobility in the spine and shoulders, helping golfers achieve a fuller and more controlled backswing. By holding the top position against resistance, this exercise strengthens the muscles used during rotation and loading, enhancing stability and promoting a more efficient swing, which can contribute to increased club head speed and driving distance.

Sets and Reps:

Perform 2 to 3 sets of 8 to 10 repetitions per side, holding the top of the backswing for 3 to 5 seconds each time. Rest for 60 to 90 seconds between sets to maintain proper form and effectiveness

Exercise 2: Superman Punch

Purpose: Builds rotational power and explosive speed in the torso and core, helping golfers generate more club head speed

How to Do It:

1. Attach a resistance band at chest level.

2. Get into an athletic golf stance with your knees slightly bent.

3. Rotate and press the band as fast as you can, mimicking the explosive rotation of a golf swing.

4. Keep your head and hips still while rotating your torso.

5. Return to the starting position and repeat for the prescribed reps.

Starting Position

Finishing Position

Why It Works:

The Superman Punch strengthens the rotational muscles of the core, shoulders, and upper back, which are critical for generating explosive power in the golf swing. By training fast, controlled rotations against resistance, this exercise helps golfers develop speed and torque, improving club head speed

Sets and Reps:

Perform 2 to 3 sets of 8 to 12 repetitions per side, focusing on quick, controlled movements. Rest for 60 to 90 seconds between sets to maintain explosive power throughout the workout.

Exercise 3: Band-Assisted Thoracic Rotation

Purpose: Improves thoracic spine mobility and rotational range of motion, helping golfers achieve a fuller backswing and follow-through while protecting the lower back.

How to Do It:

1. Get into a quadruped position (four-point stance) with your knees under your hips and hands under your shoulders.

2. Place one hand behind your head.

3. Rotate your elbow toward the sky using the muscles in your mid and upper back.

4. Hold this position for 3 seconds, then return to the starting position.

5. Repeat 10 times on each side.

6. To increase the stretch and resistance, attach a band to your raised arm.

Starting Position

Finishing Position:

Why It Works:
This exercise targets the upper and mid-back muscles, improving thoracic rotation and spinal mobility essential for a powerful and efficient golf swing. Adding a resistance band increases the stretch and helps build strength in the muscles responsible for proper rotational mechanics.

Sets and Reps:
Perform 2 to 3 sets of 8 to 10 repetitions per side, holding the top of the backswing for 3 to 5 seconds each time. Rest for 60 to 90 seconds between sets to maintain proper form and effectiveness.

Final Thoughts on Resistance Band Golf Workouts

By incorporating these resistance band exercises into your golf fitness routine, you are not just building strength but also improving your golf swing mechanics. Exercises that focus on mobility, rotational power, and core stability help you move more efficiently through the swing. Resistance bands are perfect for this because they provide constant tension throughout the full range of motion, allowing you to build strength, increase flexibility, and improve control in movements that directly translate to the golf course. Unlike traditional weight training, bands are low-impact, versatile, and easy to use anywhere, making them a highly effective tool for golfers of all levels.

Take Your Golf Fitness to the Next Level with a Custom Program

While resistance band exercises are a simple and effective way to improve mobility, strength, and swing speed, nothing replaces a program designed specifically for your body and goals. My custom golf fitness programs combine personalized assessments, targeted exercises, and ongoing coaching to help you maximize distance, improve consistency, and stay injury-free. With guidance tailored to your swing, fitness level, and schedule, you’ll get a plan that fits your lifestyle and helps you see real results faster.

If you’re ready to take your game to the next level, click here to learn more about my custom programs and start improving your golf swing today.