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Even the slightest improvements in strength, balance, flexibility, and fitness can have major impacts on your golf game. How do we get the edge with very little time and very little equipment? Resistance bands! These incredible training tools are cheap, portable, and extremely versatile—let’s learn what resistance bands can do for your golf game, and show you some exercises to get started!

Why Use Golf Resistance Bands?

Golf resistance bands have several advantages over traditional gym equipment and local fitness centers. For example, they are…

• Low-cost & readily available 
• Portable & easy to travel with or bring on course
• Adaptable for all ages & fitness levels
• Joint-friendly/low-impact
• Versatile enough to train the entire body

Using resistance bands for your golf workouts also helps put an emphasis on flexibility, stability, and injury prevention. There is a progressive build up of tension when you reach the end ranges while using a resistance band, which makes exercises easily modifiable based on one’s current movement capacity, strength, and mobility.

Many of us travel for golf (we can probably all agree, a lovely excuse to see and visit new places), and resistance bands can easily sneak into a carry-on or even your golf bag! Using them on course for warm-ups that include muscle activation exercises is an excellent way to prepare your body for the game ahead.

For your general fitness, using resistance bands for golf strength and mobility is literally a full gym in your pocket—if you know how to use it, of course. Lucky for you, the second part of this article is going to show you how! 

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Different Types of Resistance Bands

There are different types of resistance bands you can buy and use for different purposes. For the exercises to follow (and what we use on the Dynamic Golfers platform), we’ll use mini resistance bands. Here’s a set for less than $10!

Golf Exercises Using Resistance Bands

Let’s now jump into some exercises that you can have on hand! Add these to any workout you do at home or on the road, or, integrate them into your warm up in the way that you see fit! Following the instructions for each is a short blurb on why it’s beneficial for golfers (just like you!).

Figure Eights

Instructions

• Take one of your resistance bands and place it around your wrists. Press your arms out to create tension on the band. While maintaining this tension, make a horizontal figure eight shape repeatedly for 30-45 seconds.

Benefits for Golfers

Enhances shoulder stability and mobility, improving control and precision in your swing.

Alternating Mini Band Row w/Rotation

Instructions

• Grab both ends of the mini band, hinge at your hips while keeping a slight bend in the knee until you're in the start position (picture 1). Keep one arm straight while doing a row with the other arm (picture 2). Switch sides and repeat. Alternate back and forth for 30-45 seconds.

Benefits for Golfers

Strengthens the upper back and improves rotational power—key for a more powerful and controlled swing!

Single-Leg Deadlift w/Mini Band

Instructions

• *Weights are pictured, but we’re going to use a mini band! Hook the mini band around one foot; grab the other end of it in your hands and come up to the starting position (picture 1). Hinge at the hips while reaching back with your other leg until the torso is almost parallel with the ground. Come back up. Perform 10 reps, switch sides and repeat.

Benefits for Golfers

Builds balance, hip stability, and strengthens the hamstrings to improve lower body control and power while golfing.

Monster Walks

Instructions

• Start on one end of your mat. Place the mini band around your legs, just below the knee. Drop into a ¼ squat, keeping your back flat and core engaged. In this position, begin walking with wide steps to the other end of the mat, once there, walk backwards to return to the other side. Walk back and forth for 30-45 seconds.

Benefits for Golfers

Strengthens the hips and glutes, essential for stability and maintaining a strong, balanced stance throughout your swing.

Experience Pain-Free Golfing

Struggling with your swing? Feeling aches and pain throughout the body? Are you constantly tired and getting injured? Do you suffer from any of the following?

• WEAK GLUTES
• UPPER AND LOWER BACK PAIN
• WEAK HAMSTRINGS
• TIGHT HIP FLEXORS
• TIGHT QUADS
• KNEE PAIN
  
  

You need Dynamic Golfers.

Dynamic Golfers is the #1 training app for golfers worldwide. 

If you want to…

• …increase your clubhead speed & be more powerful on course
• …feel stronger & more supported in your body
• …lose weight & get into the best shape of your life
• …be less susceptible to injury
• …be pain-free and enjoy playing golf again

Then our platform is for YOU.

How Does It Work?

We take the guesswork out of your training. Start by signing up for a 7-day free trial, and you’ll immediately be given access to all of the programming in our membership area.

• High quality follow-along videos.
• Daily stretching and mobility sessions.
• Comprehensive strength training routines.
• Injury prevention programs.
• On-the-course warm-ups and yoga.
• 15-30 minute routines.
• World class coaches and instruction.
• Designed specifically for golfers.

100% Satisfaction Guarantee

Even if you forget to cancel, or for some reason you don't enjoy the content, we'll refund your last month's payment right away. Just send us a quick email. We're here for the long term and will respect your choice! Have questions? Send us an email at [email protected].

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist