Jan
Workouts
Golf Workout Routine Using Resistance Bands
Injuries to golfers commonly involve the wrist, hand and lower back. Exercises to improve stabilization of the wrist joint and lower back are key parts of a training program for golfers. Additionally, very large amounts of trunk rotation are used to generate power in the golf swing, with contributions from the legs and hips playing a key role. Therefore, exercises to improve leg strength and hip power assist the golfer in producing power during the swing.
A balanced program for both lower back and abdominal strength is recommended to stabilize the spine, with rotational movements as the predominant movement. Exercises to improve rotator cuff strength are also important because of the role the shoulders play in the golf swing and the important stabilization these muscles provide throughout the golf swing.
In addition to the base exercises, elastic resistance can be very nicely used to provide simulation to several phases of the golf swing. Performing these simulation drills, along with work on balance using foam platforms or stability trainers during the exercise, will add an additional dimension to this training for golfers of all ages and ability levels.
In this article, we bring you sixteen great resistance band based exercises that will provide you a consistent golf workout routine to make you a better golfer.
The Exercises
Golf Swing Acceleration with Club
Secure one end of the band to a stationary object at shoulder height and assume the golf stance holding a gold club. Grip both the club and the other end of the band in both hands. From the take-back position, accelerate against the resistance of the band to the contact position. Slowly return.
Golf Swing Take-Back with Resistance with Club
Secure one end of a long band to a secure object near the floor. Grip both the club and the other end of the band in both hands. Assume the starting position of your swing, and against the resistance of the band, move your arms and the club to the take-back position of your swing. Slowly return to the starting position.
Shoulder Internal Rotation at 90 Degrees
Securely attach one end of the band to a sturdy object and stand facing it, with your non-working arm nearest the attachment point. Grasp the end of the band with your palm forward. Lift your arm in front of you until your shoulder is at a 90-degree angle, keeping your elbow at shoulder height. Pull the band toward the body and away from the attachment point, and return slowly.
Variation
Use a staggered step with one foot in front of the other.
Training Tips
Keep your elbow at shoulder height. Keep your wrist and your back straight.
Shoulder External Rotation at 90 Degrees
Securely attach one end of the band to a sturdy object and stand facing it, with your non-working arm nearest the attachment point. Grasp the end of the band with your palm down. Lift your arm in front of you until your shoulder is at a 90-degree angle, keeping your elbow at shoulder height. Pull the band away from the attachment point, and return slowly.
Variation
Use a staggered step with one foot in front of the other.
Training Tips
Keep your elbow at shoulder height. Keep your wrist and your back straight.
Radial Deviation
Sit on a bench with your knees flexed and secure the ends of the band under your foot. With your elbow stabilized on your thigh, grasp the middle of the band with the thumb pointing upward. Keeping your elbow steady, move your wrist upward. slowly return.
Variation
Sit on an exercise ball to increase the challenge.
Training Tip
Keep your elbow in one position during the exercise; don’t use your elbow to complete the exercise.
Ulnar Deviation
Sit on a bench and secure the ends of the band on your foot. Grasp the middle of the band with the palm facing inward and elbow by your side with your thumb pointing forward. Keeping your elbow steady, move your wrist backward. Slowly return.
Variation
Sit on an exercise ball for more of a challenge.
Training Tips
Keep your elbow in one position during the exercise; don’t use your elbow to complete the exercise. Don’t extend your shoulder; keep it stationary.
Diagonal Extension: PNF
Securely attach one end of a band to a sturdy object above your head. Stand with your working arm next to the attachment point and grasp the other end of the band. Pull the band down and away from the attachment point, keeping your elbow straight and crossing the body as if you were throwing a ball. Slowly return.
Variation
Use two bands and perform the exercise with bo9th arms at the same time.
Training Tips
Keep your back straight and don’t rotate your trunk to co9mp0plete the motion. Keep your abdominals tight. Sit with your knees flexed and secure the ends of the band under one foot. Use the nonworking hand to stabilize your forearm on your thigh. Grasp the middle of the band with the palm up. Bend your wrist upward and slowly return. After several repetitions, switch to the other arm. Variation Sit on an exercise ball for more of a challenge. Training Tip Keep your elbow in one position during the exercise; don’t use your elbow to complete the exercise. Sit with your knees flexed and secure the ends of the band under one foot. Use the nonworking hand to stabilize your forearm on your thigh. Grasp the middle of the band with the palm up. Bend your wrist upward and slowly return. After several repetitions, switch to the other arm. Variation Sit on an exercise ball for more of a challenge. Training Tip Keep your elbow in one position during the exercise; don’t use your elbow to complete the exercise. Sit on a bench with your knees flexed and stabilize the middle of the band under your foot; place your forearm on your knee. Grasp the middle of the band with the pam up and the band next to the thumb. Rotate your forearm and turn your palm downward. Slowly return. Variation Sit on an exercise ball for more of a challenge. Training Tip Keep your elbow in one position during the exercise; don’t use your elbow to complete the exercise. While seated, stabilize both ends of the band under your foot, and place your forearm on your knee. Grasp the middle of the band with your pam down. Rotate your forearm and turn your palm upward. Slowly return. Variation Hold the ends of the band between your hands, about shoulder width apart with your palms facing each other. Rotate both your forearms at the same time and turn your palms facing each other. Rotate both your forearms at the same time and turn your palms upward. Sit on an exercise ball for more of a challenge. Training Tip Keep your elbow in one position during the exercise; don’t use your elbow to complete the exercise. Stand on the middle of a long band with both feet. Bring the ends of the band around the outside of the feet. Grasp the ends of the band, keeping them at your hips. Lower your body into a squat, keeping your back straight. Slowly return. Variation Perform the squat while holding the ends of the bands at shoulder height. Training Tips Avoid arching your back; keep it straight; Keep your abdominals tight. Sit with your legs extended at least shoulder width apart. Stretch the middle of the band around both feet. Grasp both ends of the bands with your arms and extended forward. Rotate the trunk to one side and return slowly to the other. Variation Securely attach one end of the band to a stationary object at chest height. Start in an athletic stance with your knees and hips slightly bent and back straight. Grasp the end of the band with your arms extended forward. Rotate the trunk to one side and slowly return. Training Tip Keep your back straight and avoid leaning to one side. Begin with your knees and hands on the floor. Wrap the middle of the band around the bottom of one foot and stabilize the ends of the band in your hands. Keeping your back and neck straight, extend your leg backward against the band, straightening your hip and your knee until they are parallel with the floor. Simultaneously extend the opposite arm in front of you. Slowly return. Repeat on the opposite side. Variation Perform a leg extension only, keeping your hands on the floor. Training Tips Keep your back and neck straight in a neutral position. Don’t arch your abck or overextend your hips. Don’t extend your neck or rotate your back. Secure both ends of the band to a stationary object. Sit in a chair or on a bench with the attachment point on the opposite (nonworking) side and loop the middle of the band around your ankle. Rotate your lower leg outward against the band. Slowly return. Variation Secure both ends of the band to a stationary object near the floor. With the attachment point on the opposite side, loop the middle of the band around the ankle. In a half-kneeling position (knee up on the working side), rotate your lower leg outward and across the floor, pulling the band away from the attachment. Slowly return. Training Tips Avoid arching your back; keep it straight. Avoid bending your hip. Secure both ends of the band to a stationary object. Sit in a chair or on a bench with the attachment point on the same (working) side and loop the middle of the band around your ankle. Rotate your lower leg inward against the band. Slowly return. Variation Secure both ends of the band to a stationary object near the floor. With the attachment on the working side, loop the middle of the band around the ankle. Ina half-kneeling position (knee on the working side up), rotate your lower leg inward and across the floor, pulling the band away from the attachment point. Slowly return. Training Tips Avoid arching your back; keep it straight. Avoid bending your hip. Perform your auxiliary golf workout three times per week on alternate days. Select 4 of the above exercises, swapping out the moves each workout. Do 3 sets of 12 reps on each move, being sure to work both sides of the body.
Forearm Pronation
Forearm Supination
Squat
Trunk Rotation
Quadruped Stabilization
Hip Internal Rotation
Hip External Rotation
The Workout Routine
