The golf industry spends millions a year advertising the longest ball or driver. A more affordable way to add distance could be strengthening muscles that help you hit the ball farther. The Titleist Performance Institute, which has studied swing movements of the world's top golfers since 2002, recommends building your oblique abdominal muscles and your glutes. Strengthening these muscles not only increases power with the driver, but also provides stability that helps prevent injury to the back. Isometric bands are lower in cost than a gym membership and can be used easily at home or on the road.
Step 1
Choose the right tension. Don't overdo the exercise, if you're just starting, by buying the strongest tension in a band. An injury will only set you back. If you've never tried an exercise program, pick the lightest band. Start with medium strength if you've worked out before.
Step 2
Work the obliques and lower body. Start with a triangle pose, with your legs spread out a little past shoulder width. Step on the midpoint of the band with one foot and grab both ends of the band with the opposite hand. Turn your torso and lean toward the foot the band is under, keeping your balance centered. Pull the band back and forth as you twist your torso, feeling the abdominal muscles do the bulk of the work. Perform three sets of 10 repetitions with each hand.
Step 3
Add a Swiss ball. Secure your band midway up a door, and sit on a Swiss ball far enough away to put tension on the band, with a shoulder facing the anchor point. Pull the band across and down your body. Narrow your feet to make the drill harder, or use one foot instead of two for support. Do three sets of 12 repetitions with each hand.
Step 4
Increase shoulder flexibility. Power in a golf swing is a factor of the difference in flex between your shoulders and hips. Hold the band out from your chest, parallel to the floor, and stretch the band out as far as you can. Another exercise is to put both hands at hip level and stretch the band by pulling one arm straight up, or holding both hands shoulder width above your head and pulling one arm down to stretch the band. Do 10 repetitions each.
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