Banded Exercises For Golf

You want to begin by understanding that golf demands a lot of skill. It all starts from the ground up. You want to begin by thinking of training your feet. You then want to think about how the force in the ground transfers to the hips to give better control and club speed to hit the ball more precisely and longer.


Golf is similar to track and field throwing because there is a tremendous carryover from the ground up. Both demand technique and rotational strength. The process of developing the skills is very similar. Golf does last throughout 18 holes so there is the idea of power endurance you have to address.


One exercise to be done with a PowerLastic band is to hold the arm across the body extended and have the legs in the split position. You want to rotate and hold the hips square and then control the slow eccentric rotating back. You want to feel the positions through the ground, to the hips, into the upper body. Do this for 2-4 sets of 10 reps on each side.

A second exercise with the PowerLastic band is known as banded contacts. Holding a hypothetical club anchored by a band, you want to hold at the contact point of the ball and clubhead. You then perform a 3-second eccentric of the backswing. You want to feel what is happening with your feet and what is happening with your core. Do 4 sets of 7 reps on each side.


The last two exercises will be paired together. Holding a PowerLastic band, come forward all the way across, as if at the end of your swing. From the end of the swing position, you want to then control the PowerLastic band through the eccentric. Feel the ground forces up into the hips, to the core, and then into the hands.


With the final exercise, you change the hold of the PowerLastic band to perform banded-back swing rotations. The exercise has more of a backswing in its execution. It is a rotational exercise. You go from the backswing and come forward. Again, the eccentric portion will have you feeling it in your trunk. Do this exercise twice a week for 3 to 5 sets for 10 to 12 reps on each side.


Do this and you will have better club speed and better power with more dynamic trunk control. 

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