Golf trainers recommend exercises involving resistance bands because the equipment helps build strength, flexibility and balance, which are three keys for hitting the ball farther and staying strong throughout a four- to five-hour round. Resistance bands are effective because they are less likely to cause injuries and can be packed easily in a suitcase for exercise on the road. The bands are available in light, medium and heavy resistance models, making them appropriate for any fitness level.
Step 1
Work the core muscles that are used in every full swing. Get into a golf stance and put the handle of one end of the band around the foot closest to the target. Make a slow and smooth back swing and hold the position at the top for five seconds. Do 10 repetitions, then switch to work on your forward swing. Complete 30 repetitions total on each side.
Step 2
Strengthen your shoulders to promote a good turn in your swing. Grab one handle of the band, with your thumbs facing inward, and hold the other between your feet. Standing erect, raise the handle with your arms to a horizontal position in front of you. Hold the position for five seconds. Do three sets of 10 repetitions.
Step 3
Work the upper back. Secure the tubing at its halfway point around a heavy object. Move away to take out the slack, then take your normal golf stance, with your knees flexed and back tilted forward with a bend at the waist. Pull the handles slowly toward your sternum, squeezing your shoulder blades during the exercise. Perform three sets of 10 repetitions.
Step 4
Improve your hip flexors and leg strength. Attach a band over your head where you can hold on to something for balance if needed. Raise one leg and place your foot on the bottom of the loop made by the band. Stomp that foot to the floor to stretch the band. Keep your base foot pointing straight out. Perform three sets of 10 repetitions for each leg.
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