Golf Exercise with Bands | The Complete Guide

This post on golf exercises with resistance bands is your one-stop shop to learn everything there is to know! 

We detail:

  1. The many different types of resistance bands. 
  2. Where you can buy them. 
  3. The many different exercises you can perform with resistance bands to strengthen you for the golf course.

We use many of these in our

12W Golf Workout Program (CLICK HERE) AND

4W At Home Golf Workout Program (CLICK HERE).

As an added bonus, we give you the option to download the entire post in a FREE PDF format to save for your own use.

So without further ado let’s jump right in.

 

Golf Exercises with Bands PDF Cover

Contents

The buyers guide for resistance bands

Chapter 1

The Buyers Guide for Resistance Bands.

Upper Body Golf Exercises with Bands

Chapter 5

Upper Body Golf Exercises with Bands

Golf Exercises with Resistance Bands for your Core

Chapter 2

Golf Exercises with Resistance Bands for your Core

Stretches for Golf with a Resistance Band

Chapter 6

Stretches for Golf with a Resistance Band

Golf Exercises with Bands Targeting your Glutes & Back

Chapter 3

Golf Exercises with Bands Targeting your Glutes & Back

Golf Exercises with Bands Free PDF

Bonus #1

Download the list of golf exercises with bands for FREE

Leg Exercises for Golf using Resistance Bands

Chapter 4

Leg Exercises for Golf using Resistance Bands

Chapter 1

The buyers guide for golf exercises with resistance bands.

There are a bunch of resistance bands out there on the market and knowing where to start can be daunting!

In this chapter, we will review the different types of resistance bands. 

But we will really focus on one type of band (power resistance bands) because they are the most versatile.

The buyers guide for resistance bands

Power Resistance bands (loop bands)

More on these below. Hint they are our top choice for performing these golf exercises with bands.

Tube Resistance Bands with built-in Handles.

Tube Resistance Bands

Tube resistance bands with built-in handles are different than power resistance bands in that they are in the shape of long tubes and have handles on each end for ease of use.

They are slightly easier to grip. But the handles make them a little less versatile in the long run.

Many of the golf exercises with bands in the later chapters of this post are difficult to set up for because of the handles.

 

Mini-bands

Mini Resistance Bands

Mni-bands are just a smaller version of power resistance bands (loop bands). They are also wider and thinner. 

The downside to these is because they are smaller they aren’t quite as versatile as their bigger brother. 

But they are awesome for glute activation exercises for golf as well as hip activation and stretching

After you have a good set of power resistance bands, these would be my next choice.

Therapy Resistance Bands

Therapy Resistance Bands

Therapy resistance bands are very long. Sometimes over 6 feet in length. 

You will find them not only for sale but also at Physical Therapist offices. 

It is just a strand and not a loop, although you could tight them in a loop if you wanted to. 

They come in light resistance, usually no more than 10lbs. 

Although these aren’t one of my top pics, if you happen to acquire some, THIS is a cool video on some golf swing drills with therapy bands.

Figure 8 Bands

Figure 8 Resistance Bands

Finally, Figure 8 bands. 

Because these bands come with more bells and whistles they have less versatility. 

For this list of golf exercises with resistance bands, I wouldn’t recommend buying these because you will be very limited on what you can set up for. 

Power resistance bands (aka loop bands)

Power resistance bands

OK back to our top choice for performing the golf exercises with bands you will see further down!

Benefits of power resistance bands for golf exercises

These are the primary bands we are going to focus on in this post.

If you are going to buy one type of band to get you started I would highly recommend these!

We like them because they are extremely versatile:

  1. You can use them as-is.
  2. You can loop them around various gym and household structure for varying exercises (to be covered later).
  3. You can wrap them around barbells and kettlebells to add some more accommodative resistance. 
  4. There are a ton of exercises like X-Band walks, banded deadlifts, banded kettlebell swings that you can perform with these that you just can’t with other bands. 
  5. If you want to mimic the smaller mini bands you can just double loop these bands. 

The downside of power resistance bands for golf exercises

The only real downside is they don’t have all the bells and whistles of some of the other bands. 

For example, they don’t have:

  1. Handles for comfort like the tube resistance bands with handles or the double handle ones.
  2. They may not be able to replicate some of the exercises you can do with mini-bands.

But the downsides can be overcome pretty easily!

Which resistance bands for golf to purchase. 

Power resistance bands come in many different resistance levels that are measured in weight (we use pounds in this post)

First, you need to know which weight resistance to purchase. They can range from 5 pounds all the way up to over 200lbs of resistance. 

It used to be that bands were color-coded across the industry for convenience. I.e., every blue band was the same resistance level across all manufacturers. 

But that is no longer the case.

So make sure you read and know the actual resistance level before purchasing

Manufacturers will anchor their band to a scale. They take a measurement at the beginning of the stretch and again at the farthest safe distance from the anchor point. 

Then they use an average of the two points to determine the equivalent pounds of resistance. 

Because these bands are elastic and made of rubber type material, over time they will fray and stretch out!

So yes the actual pounds of resistance will change!

I recommend replacing your bands when they noticeably start to split off. 

Where to purchase your resistance bands

There are a wide variety of manufacturers. 

I will caution you about a few things. 

  1. Like most things in life, the cheaper you go, the less durable they will be. 
  2. Elite FTS & Rogue Bands are great but from what I have heard from gym owners and several strength coaches, Elite FTS tends to last a bit longer.
  3. The prices are as of the publication of the post (to be updated periodically) and does not include shipping costs.

When we get into the chapters on golf exercises with bands, you won’t need a band with any more than 50lbs of resistance.

In fact, the majority of clients I train just need 15lbs to 30lbs of resistance. 

The heavier bands tend to be used for very complex squatting, and pulling motions, especially within the powerlifting arena. 

Option 1) Rogue Fitness’ Monster Bands are a great option and the ones I use.

They range from ~$17 to $61 per band (some are for a pair of bands)

Option 2) Rogue Echo Bands.

They are slightly cheaper than the Monster bands. They range from $12-58/band. 

Option 3) Elite FTS bands.

They always seem to be sold out but that is because they are the Ferrari of bands. So yes you will pay a bit of a premium. But that also means they last a bit longer. 

They range from $10-$40 a band. But purchasing options can be a bit complicated. You have to choose your length as well as your tension. 

For purposes of the list golf exercises with bands, we share here. About 41’ length and no more than 30lbs will do.

Option 4) Power Systems resistance bands. 

They range from 2 lbs to 200lbs of resistance for a price range of $11-$78 per band.

Let’s move onto the Amazon options for you Prime buyers. 

Option 5) Here is a set of bands on Amazon from Canway.

You get 4 bands with a bag with resistance from 15lbs to 125lbs for $30. Not a bad deal.

Option 6) Here is another set of power resistance bands from a brand called WSAKOUE.

You get a set of 4 bands with resistance ranging from 15lbs to 125lbs for about $30.

OK, I will stop there. There are a ton more options on Amazon and I could go on forever. If you have some that you like, drop me a comment and I will include them when I update this post.

Chapter 2

Golf core exercises with resistance bands

Many of these first appeared in our post on core strengthening exercises for golf.

Many of these golf exercises with bands can replace or supplement an expensive cable crossover machine you find in many globo-gym settings. 

Golf Exercises with Resistance Bands for your Core

Banded Alphabet

Banded Alphabet

Click the image above for a full video tutorial

  • Set up by looping the band around a support structure.
  • Grab the band with the hand that is closest to the anchor point.
  • Cusp your hands together. 
  • Extend your arms straight out forming a triangle with your arms and chest.
  • To begin the exercise, spell the alphabet with your fists.
  • Focus on rotating your chest and core together rather than just your arms. 
  • Perform on both sides. 
  • Suggested Workout: 1-2 sets per side.

Band Resisted Situps

Band Resisted Situp

Click the image above for a full video tutorial

  • Anchor a band to a stable structure. 
  • Hold the band over your shoulders. 
  • Anchor your feet underneath a set of dumbbells. 
  • Engage your core and sit up until your shoulders are over your hips.
  • Slowly lower back down until your shoulder blades touches the ground.
  • Suggested Workout: 3-4 sets of 15-20 reps per side

Banded Low to High Rotations

Banded Rotations Low to High

Click the image above for a full video tutorial

  • Anchor your resistance band at knee height to a support beam or squat rack.
  • Use an overhand grip about shoulder-width apart.
  • Extend your arms down to one hip and rotate up and to your opposite side.
  • As you rotate, focusing on using your core and not your arms.
  • Exhale on each rep.
  • You can switch this up by going from a high to a low position.
  • Suggested Workout: 3-5 sets of 15-25 reps per side

    Banded Plank Rows

    Banded Plank Row

    Click the image above for a full video tutorial

    • Anchor your band about shin to knee height around a squat rack column. 
    • Set up in a plank position.
    • Grasp the band with one hand and extend it towards the anchoring point, keeping your abs tight.
    • Pull the band to your torso. 
    • Repeat on each side.
    • Suggested Workout: 3-5 sets of 15-20 reps each

    Banded Rotations

    Banded Rotations

    Click the image above for a full video tutorial

    • Use a double overhand grip about shoulder-width apart.
    • Keep your core engaged and eyes forward.
    • Rotate your core to the side with your arms extended. 
    • Repeat each side.
    • Suggested Workout: 2-4 sets of 10-20 rotations per side

    Banded Side Bends

    Banded Side Bends

    Click the image above for a full video tutorial

    • Watch the video to review how to set up for this movement. 
    • But after you are set up, use a shoulder-width stance and grasp the band in one hand. 
    • Focus on contracting and bending your obliques. 
    • You want to stay pretty strict and avoid excessive body english or movement in the head and neck area.
    • Hold each rep for a 1-2 second count at the top
    • Suggested Workout: 2-3 sets of 15-25 reps per side.

    Pallof Press

    Pallof Press

    Click the image above for a full video tutorial

    • Again, you want to anchor the band to a squat rack or beam around the gym at about chest to belly button height. 
    • Grab the band with the hand that is closest to the anchoring point and cusp with your other hand forming a fist. 
    • Set your feet shoulder-width apart.
    • Extend your hands from your chest outward holding for a 1-second count.
    • Exhale as you press.
    • Suggested Workout: 3-5 sets of 15-20 reps each.

    Chapter 3

    Glute & Back Exercises with Bands

    We grabbed a few of theses resistance band exercises from our post on back strengthening exercises.

    We like to program these for our online golf clients as part of their warm-ups and cooldowns. 

    Let’s begin. 

    Golf Exercises with Bands Targeting your Glutes & Back

    Banded Deadlifts

    Banded DL

    Click the image above for a full video tutorial

    • The banded deadlift is a very advanced back exercise for golf. I would only recommend this for the experienced lifter. 
    • It uses the accommodative resistance of a band to provide a different stimulus at the top of the deadlift. 
    • It will require a thicker band than most exercises on this list.
    • To set up lay the band, evenly spaced, over the bar.
    • Standing on the band with your feet about hip-width apart
    • Grip the barbell just outside shoulder width.
    • Brace your core and keep your back nice and flat. 
    • Perform as you would a deadlift, pushing through the heels and letting your hips and shoulders rise at the same rate. 
    • Focus on keeping your lower back nice and flat and squeeze your glutes at the top.
    • Suggested Workout: 3-4 sets of 8-12 reps each

    Banded Good Mornings

    banded goodmorning

    Click the image above for a full video tutorial

    • Place your feet in the band shoulder-width apart.
    • Then bend over to place the band over your head and onto your traps.
    • Begin standing straight up and hinge at the hips.
    • As you move your hips back, drop the chest to the floor.
    • Go down as far as possible while keeping your back nice and flat.
    • Return to the starting position by squeezing the glutes and lower back
    • Suggested Workout: 3-4 sets of 15-25 reps each

    Banded Rows

    Banded Rows

    Click the image above for a full video tutorial

    • Set up by sitting on the floor with your legs extended in front of you.
    • Fold your band in half and place it under the arches of your feet
    • Grab one end in each hand.
    • Keep your torso upright and pull the bands to your torso using a minimal amount of swaying.
    • Suggested Workout: 3-5 sets of 15-20 reps each

    Banded Bent Over Rows

    Banded Bent Over Row

    Click the image above for a full video tutorial

    • Set up by folding your band in half and stand in the middle of it.
    • Grab one end of the band in each hand.
    • Keeping your back nice and flat and weight in the heels.
    • Pull the band towards your torso using as little swaying of the torso as possible.
    • Suggested Workout: 3-5 sets of 12-15 reps

    Banded Kettlebell Swings

    Banded Kettlebell swing

    Click the image above for a full video tutorial

    • Similar to banded deadlifts, this is a very advanced movement but it is great for developing some hip and clubhead speed through impact.
    • WARNING! Make sure you are comfortable performing regular swings before trying these. AND DO NOT GO ABOVE EYE LEVEL!
    • Set up with your resistance band looped around the handle of your kettlebell.
    • Place your feet shoulder-width apart inside the band to anchor it to the floor.
    • Perform as you would a regular Russian kettlebell swing.
    • AGAIN, We highly advise that you do not go overhead with these.
    • Suggested Workout: 3-4 sets of 10-12 reps each

    Banded Pull Aparts

    Banded pull Apart

    Click the image above for a full video tutorial

    • You want to focus on performing these in a slow and controlled manner to target the muscles in your upper back such as the rhomboids, traps, and rear deltoids.
    • These are typically performed at higher rep ranges. 
    • Use an overhand grip about shoulder-width apart.
    • Begin with your arms straight out in front.
    • And keeping your arms straight, pull the band apart as you move your arms horizontally out to your side.
    • The band should just tap your mid-chest before returning to the start position in a slow and controlled manner.

    Banded Pull Up

    Banded pull up

    Click the image above for a full video tutorial

    • These are a great upper back golf exercise with bands if you don’t have the strength to perform a regular pull up. 
    • Set up by looping a band around your pull up bar.
    • Step just one foot inside the band and grab the pull-up bar just slightly wider than shoulder-width apart. 
    • The movement begins hanging from the bar with arms fully extended. 
    • Pull yourself up until your chin is over the bar. 
    • Focus on keeping your body in a nice straight line by squeezing your abs. 
    • Retract your upper back and lats to pull.
    • Then lower yourself back down, returning to the start position of arms fully extended.
    • Suggested Workout: 2-3 sets of 6-12 reps each

    Deadlifts with a band

    Deadlifts with a band

    Click the image above for a full video tutorial

    • These are not to be confused with banded deadlifts.
    • But with any deadlift movement, it is important to keep your lower back nice and flat throughout the movement.
    • Fold the band in half and lay it on the floor underneath the midpoint of your feet.
    • Grab each end of the band in each hand.
    • Begin the movement, with your hips and shoulders rising at the same rate. 
    • Keep the lower back nice and flat.
    • Finish standing with hips, knees, and shoulders fully locked out.
    • Suggested Workout: 4-5 sets of 15-20 reps each

    X-Band Walks

    X Band Walks

    Click the image above for a full video tutorial

    • X-Band walks are a great exercise to strengthen the muscles in the glutes as well as the back. Start off with a light band and as you progress you can go to a thicker band.
    • Step into the band with your feet about shoulder-width apart.
    • Cross the band up to form an “X.”
    • Set your hips back slightly as if to perform an air squat. Knees are bent and stay out over the toes the entire time.
    • Walk laterally in one direction and then repeat in the other direction.
    • Keep your steps wide and small.
    • Suggested Workout: 2-3 sets of 10-12 steps in each direction.

    Chapter 4

    Leg Exercises for Golf using Resistance Bands

    Along with your core, the tree trunks are crucial in generating swing speed. 

    These resistance band leg exercises are a great place to start. 

    Leg Exercises for Golf using Resistance Bands

    Banded Air Squats

    Banded Air Squat

    Click the image above for a full video tutorial

    • Step inside your resistance band taking a should-width stance
    • Place the band over the base of your neck on your traps.
    • Hips move back and down.
    • Hips & Shoulders move down at the same rate until hip crease is below the knee
    • Knees track the same direction as the toes
    • The chest remains nice & tall
    • Maintain a flat back
    • Hips & shoulders rise at the same rate.
    • Stand until hips, & knees are fully locked out at the top.
    • Suggested Workout: 3-5 sets of 12-20 reps each

    Banded Hamstring Curls – Double Leg

    Banded Hamstring Curls

    Click the image above for a full video tutorial

    • Loop the band at the bottom of a squat rack.
    • Sit on a bench about arms distance from the squat facing the rack. 
    • Loop the band around your ankles. 
    • Keep your back straight, pull the band with your hamstrings until your ankles are below your knees. 
    • These are typically done at higher repetitions.
    • Suggested workout: 2-3 sets of 20-25 reps per set.

    Banded Front Squats

    Banded Front Squat

    Click the image above for a full video tutorial

    • Step inside the band and using a front rack grip, place the band on your collar bone. 
    • Hands will be outside the shoulders resting in the fingertips.
    • Fight to keep the elbows high so that the triceps are parallel to ground.
    • From here all other points of performance remain as the air squat.
    • Hips & Shoulders move down at the same rate until hip crease is below the knee
    • Knees track the same direction as the toes
    • The chest remains nice & tall
    • Maintain a flat back
    • Hips & shoulders rise at the same rate.
    • Stand until hips, & knees are fully locked out at the top.
    • Suggested Workout: 3-5 sets of 12-20 reps each

    Banded Leg Extensions

    Banded Leg Extension

    Click the image above for a full video tutorial

    • Loop the band around a stable structure. 
    • Sit on the bench with your back to the structure and place your ankles through the band.
    • Then simply extend the bands until your legs are fully locked out. 
    • We typically program these at higher reps for our golfing clients.
    • Suggested workout: 2-3 sets of 20-25 reps per set

    Hip Abduction

    Banded Hip Abduction

    Click the image above for a full video tutorial

    • Sit on a bench and place your legs through the resistance band
    • You will need to double loop the band (see the video)
    • Feet are set shoulder-width apart or slightly wider. 
    • To perform the movement, push your knees out as you roll the soles of your feet up. 
    • These are typically performed at higher reps
    • Suggested workout: 2-3 sets of 15-20 reps per set

    Chapter 5

    Chapter 5: Upper Body Golf Exercises with Bands.

    Onto some upper body strength exercises, you can do with your resistance bands.

    This will give you some strength and power on the golf course, especially for some of those gnarly lies in the rough.

    Upper Body Golf Exercises with Bands

    Banded Push Downs

    Banded Push Downs

    Click the image above for a full video tutorial

    • Loop the band overhead on a pull-up bar or other stable object.
    • The elbows will stay tight to the body not letting the arms sway.
    • To perform the movement push the band down until your arms are at full extensions feeling the contraction in the tricep.
    • At the bottom of the rep spread the band apart as shown in the tutorial video.
    • Suggested workout: 2-3 sets of 15-25 reps per set

    Banded Strict Press

    Banded Strict Press

    Click the image above for a full video tutorial

    • Step inside your band with a hip-width stance
    • Reverse curl the band so that it is on the collar bone.
    • Hands will be just outside the shoulders with elbows slightly in front of the band. 
    • Focus on keeping the spine in a neutral position
    • Avoid any hyperextension in the lower back
    • Press the band overhead striving to keep it moving over the middle of the foot.
    • The rep is complete when elbows and shoulders are fully locked out.
    • Suggested workout: 3-4 sets of 8-10 reps per set.

    Banded bicep curls (double & single arm)

    Banded bicep Curls

    Click the image above for a full video tutorial

    • Step inside the band and grab the band with a supinated (palms out) grip. 
    • Keep your elbows close to the body the entire time.
    • Contract the biceps bringing the band up to chest level. 
    • Stay pretty strict on these avoiding too much swaying. 
    • Suggested workout: 2-3 sets of 20-25 reps per set

    Banded Floor Press

    Banded Floor Press

    Click the image above for a full video tutorial

    • Fold the band in half and lay it on the floor.
    • Lie down with your upper back on the band.
    • Grab each end of the band in each hand with your forearms perpendicular to the floor.
    • Press straight up until your arm is locked out. 
    • Lower back down until your elbow comes into contact with the floor.
    • Suggested workout: 2-3 sets of 15-20 reps per set

    Banded High Pulls

    Banded High Pulls

    Click the image above for a full video tutorial

    • These are awesome for long term shoulder health in golf. 
    • Step on one end of your resistance band.
    • Grasp the band with palms facing your body. 
    • Pull the band up to your chest keeping your elbows high and to the outside. 
    • Don’t let your elbows get below your hands. 
    • Gently lower back down 
    • Suggested workout: 2-3 sets of 12-15 reps per set.

    Banded Shoulder Internal Rotations

    Banded Shoulder Internal Rotation

    Click the image above for a full video tutorial

    • Secure your band to a squat rack or structure in your house at about chest height.
    • Keeping the elbow in tight grab the band with the hand that is closest to the squat rack/beam.
    • Keeping tension in the band, rotate your hand towards your spine.
    • Return to the starting position slowly. 
    • Suggested workout: 2-3 sets of 12-15 reps per set

    Banded Shoulder External Rotations

    Banded Shoulder External Rotation

    Click the image above for a full video tutorial

    • This is similar to the previous exercise except you will be grabbing the band with the hand that is furthest from the band’s anchoring point. 
    • Keeping the elbow in tight, rotate your arm away from your body. 
    • Return to the starting position and repeat.
    • Suggested workout: 2-3 sets of 12-15 reps per set.

    Chapter 6

    Stretches for Golf with a Resistance Band

    Finally, some stretches you can perform with your resistance bands. 

    Some of these appeared in our more expansive posts on:

    Let’s review.

    Stretches for Golf with a Resistance Band

    Banded Hip Opener

    Banded Hip Opener

    Click the image above for a full video tutorial

    • Loop the band on a support beam and place your knee in the other end. 
    • Set up in a lunge position on the floor. 
    • Your front foot is the same foot that the band is around.
    • The back leg rests behind you.
    • Feel free to pad up your back knee for comfort.
    • Gently let the band pull your knee outward before pulling it gently inward.
    • Suggested Stretch: Hold for 2-3 minutes per side.

    Banded Knight Stretch

    Banded Knight Stretch

    Click the image above for a full video tutorial

    • Loop your band around a support beam or squat rack and place the other end around your upper hamstring area.
    • Step back and set up in a wide lunge position. 
    • Pad up the back knee for comfort. 
    • Simply let the band do the work feeling the stretch in your back leg and hip.
    • Suggested Stretch: Hold for 2-3 minutes per side.

    Banded Lat Stretch

    Banded Lat Stretch

    Click the image above for a full video tutorial

    • Start by looping a band on a pull-up bar at eye level or higher.
    • Place your hand through the loop of the band with your palm face up.
    • Relax your arm, hinge at the hip, and let your chest drop to the floor to feel the stretch in your upper back.

    Banded Squat on Wall

    Banded Squat on wall

    Click the image above for a full video tutorial

    • Set up as if you were to perform a squat with your feet on the wall and your back on the floor.
    • Place a band under your lower back. 
    • Then place each end of the band around the inner part of each knee.
    • Try to relax and let the band do the work.
    • Suggested Stretch: Hold for 2-4 minutes

    Banded Upper Back Stretch

    Banded Upper Back Stretch

    Click the image above for a full video tutorial

    • Here is a banded stretch that is perfect for golf because it works on your upper thoracic and rotational flexibility.
    • Loop the band on a support structure or squat rack at shoulder height.
    • Place one hand through the loop and grab the band.
    • Gently rotate your torso away from the band as you let your arm relax.
    • You will feel this in your upper back and shoulders. 
    • Suggested Stretch: Hold for 1-2 minutes per side.

    Pass Thrus

    Pass Thrus

    Click the image above for a full video tutorial

    • The video shows this done with a PVC pipe but it can also be done with a resistance band. 
    • Grasp a band with both arms straight keeping your elbows locked out.
    • Actively pull the resistance band apart.
    • Keep the arms straight, as you loop them overhead and around to your back. 
    • If the movement is easy, then inch your hands in closer with each pass.
    • Continue to move them in until you can barely pass over the top. That’s your sticking point.
    • Suggested Stretch: 10-15 passes

    Bonus

    Download the list of golf exercises with bands for FREE.

    Golf Exercises with Resistance Bands PDF Download

    Golf Exercises with Resistance Bands PDF

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