Improve Your Game Anytime, Anywhere

With just a set of resistance bands

If you are a golfer looking for simple exercises to add speed to your golf swing, resistance bands are one of the most effective tools you can use. They are cheap, portable and versatile, allowing you to train a variety of golf specific movements anytime, anywhere. 

That is why The Golf Fitness App offers multi week golf fitness plans that require minimal equipment and can be done at home. 

The Best Resistance Band Exercises for Golf

Increase club head speed with bands

1. Rotation with Leg Drive

Why It's Great: This is one of the best exercises for swing speed. It increases rotational power and also teaches the golfer to use the ground to generate speed. 

How to do it:  Anchor a band slightly above waist level. Rotate the band while simultaneously driving your lead leg into the air. The goal is to synchronize these movements, quickly reset and perform another repetition.

Check out the video demonstration of all these exercises 

Starting Position 

Finishing Position

2. Band Follow-Through Rotations

Why it’s great: Improves hand speed through impact, helping you get more distance with your driver. 

How to do it: Attach a resistance band around ankle level. In golf posture, hold the resistance band in front of your body. Rotate the band as if you are completing your follow through. This is a golf speed exercise, hold the follow through for 1 second and then quickly perform another rep. 

Starting Position

Finishing Position 

3. Banded Squat and Press

Why it’s great: Builds Rotational/Lower Body Power- making it one of the best club head speed drills. 

How to do it: Attach a resistance band around waist level. Hold the band with your hands about 1 foot apart. Squat down and on the way up rotate your body and press the resistance band out. Make sure to explode out of the squat using the ground.

Starting Position

Finishing Position

How to structure these resistance band golf exercises into your workout program

• Frequency:  3 times per week

• Reps/Sets: 3-4 sets of 6-10 reps per exercise

• Tip: Always perform these exercises in the beginning of your workout. They are golf power and speed exercises and need to be done at maximum effort. This means that every rep of these resistance band golf exercises should be EXPLOSIVE. 

The Bottom Line

You do not need to go to a fancy gym to improve your golf fitness. With just a resistance band, you can develop a simple golf workout to increase rotation and distance. 

Looking for a custom golf fitness training program?

Join The Golf Fitness app to get access to a variety of multi week golf fitness training programs. Developed by Jacob Molnar, a Titleist certified golf fitness instructor and a competitor in the World Long Drive Tour.

👉Join The Golf Fitness App