If I could give a golfer only one piece of equipment to train with outside the gym, a resistance band would be near the top of the list.

You can throw one in your golf bag for a warmup or create your own home gym with a variety of resistance options.

The workout below uses three different band setups. One teaches you to drive through the ground while rotating, one trains the follow-through position, and one combines a squat with rotation and a press.

Resistance Band Exercises for Golfers

Sample Resistance Band Workout

1. Rotation With Leg Drive

This is one of my favorite resistance band exercises for golfers looking to improve rotational power and swing speed.

Generating power in the golf swing requires more than simply rotating your upper body. You need to use your lower body to create force and transfer that energy through your rotation.

This exercise combines both movements, challenging you to coordinate your leg drive with an explosive rotation.

How to perform:

1. Anchor a resistance band slightly above waist height.

2. Stand sideways to the anchor and hold the band in front of your body.

3. Explosively rotate while driving your lead leg upward.

4. Return to the starting position and repeat.

5. Do 3 sets of 10 reps for each side

Focus on making the rotation and leg drive one coordinated, explosive movement.

Starting Position 

Finishing Position

2. Band Follow-Through Rotations

The follow-through is a great position to train with resistance bands because you can challenge your body to accelerate through rotation while maintaining control.

Rather than stopping your effort halfway through the movement, the goal is to continue rotating into a strong finishing position.

How to perform:

1. Secure a resistance band to a low anchor, approximately ankle height.

2. Get into your golf posture and hold the band in front of your body.

3. Rotate explosively toward your follow-through position.

4. Hold the finish for approximately one second before resetting.

5. Perform 3 sets of 8 explosive reps

Choose a resistance that allows you to rotate quickly without losing balance or control.

Starting Position

Finishing Position 

3. Banded Squat and Press

This exercise combines a squat, rotation, and press into one explosive movement.

The squat allows you to develop force through your lower body, while the rotation and press challenge you to transfer that force into your upper body.

It's a useful way to train multiple components of rotational power without needing a full gym setup.

How to perform:

1. Anchor a resistance band around waist height.

2. Stand sideways to the anchor and hold the band with both hands.

3. Lower into a squat while keeping the band under tension.

4. Explode upward, rotating your body and pressing the band away from you.

5. Return to the starting position and repeat.

6. Do 3 sets of 8 explosive reps

The goal is to make the squat, rotation, and press one continuous movement rather than three separate actions.

Starting Position

Finishing Position

Build a Complete Golf Fitness Program

Resistance bands are a great tool, but getting stronger and increasing your swing speed requires more than occasionally performing a few exercises.

You need a training program that progresses over time and addresses the physical qualities you want to improve.

Inside The Golf Fitness App, you'll find structured golf fitness programs designed to improve mobility, strength, rotational power, and swing speed. With options for home workouts and full gym training, you can choose a program that matches your goals and available equipment.

About the Author

Jacob Molnar is a World Long Drive Professional, golf fitness coach, and founder of J Golf Fitness. He holds a Master's degree in Exercise Science and is Titleist Performance Institute (TPI) certified. Through J Golf Fitness, Jacob helps golfers improve mobility, build strength, and increase swing speed with structured golf-specific training programs.