Resistance bands are an invaluable tool for enhancing golf-specific strength and flexibility. These versatile accessories have become increasingly popular among golfers of all skill levels, from weekend enthusiasts to tour professionals.
In fact, a study by the Titleist Performance Institute found that incorporating resistance band training can increase clubhead speed by up to 5-7 mph, translating to over 12 yards in driving distance!
This guide will explore the best resistance bands for golfers, their benefits, and how to integrate them into your training regimen effectively.
Let’s check them out!
What are the Best Resistance Bands for Golfers?
Atemi Resistance Bands (Best for Versatility)
WHATAFIT Resistance Bands (Best All-in-One Kit)
Fit Simplify Resistance Bands (Best for Portability)
GolfForever Resistance Tubing (Best Golf-Specific Bands)
TheFitLife Resistance Bands (Best for Progressive Resistance
Understanding Resistance Bands for Golf Training
Resistance bands are a game-changer for golf training! I’ve been using them for years, and they’ve revolutionized my workout routine. They’re versatile, effective, and perfect for building golf-specific strength and flexibility.
Over the years, I have found that resistance bands are a game-changer for golf training. They are versatile, effective, and perfect for building golf-specific strength and flexibility.
There are two different types of golf resistance bands that you can use:
Loop bands: These continuous loops are my go-to for lower body exercises. I mostly use them for squats and leg abductions.
Therapy bands: These bands are flat and fabulous and I mostly use these for upper body and rotational movements. These bands are great for mimicking that perfect golf swing motion.
You can use resistance bands at home, in the gym, or out on the golf course.
Here’s a pro tip: start with a variety pack of resistance levels. I began with light bands and worked my way up in weight to the extra heavy ones. Having some different resistances makes this transition more seamless.
Atemi Resistance Bands (Best for Versatility and Durability)
These bands are made from 100% natural Malaysian latex, which makes them extremely durable over a long period of time. The quality construction ensures that the bands remain effective and don’t deteriorate quickly, providing good value for money.
Atemi offers four different tension levels (light, medium, heavy, and extra-heavy), allowing golfers of all fitness levels to benefit from their use.
They serve both as a strength training tool and an effective method for warming up before a round of golf.
WHATAFIT Resistance Bands (Best All-In-One Kit)
This comprehensive set includes five tube bands with varying resistance levels (10 to 50 pounds). The kit also includes accessories: two handles, one door anchor, and two ankle straps. It also includes a carrying bag for easy portability.
The user-friendly design features comfortable foam handles for better grip, even with sweaty hands. Carabiner clips on each band add safety, and an instruction booklet with exercise descriptions and illustrations is included.
The various resistance levels allow for progressive training and suit multiple fitness levels. The bands can also be combined for increased resistance.
Fit Simplify Resistance Band (Best for Portability and Simplicity)
The bands feature a compact design with an included carry bag for easy transportation. They are also incredibly lightweight, making them an easy option for on-the-go workouts.
The set includes five resistance loop bands with varying resistance levels. It also comes with an instruction guide, carry bag, eBook, and access to online workout videos that offer a range of exercises for different skill levels.
These bands are very easy to use, and no complicated setup or additional equipment is required. It comes with clear instructions and online resources to follow. The bands are also color-coded for quick identification of resistance levels.
GolfForever Resistance Tubing (Best for Golfers)
GolfForever includes light, medium, and heavy-covered bands. It also has attachable handles, clips, door anchors, and a mesh carry/storage bag. The bands offer a range of resistance levels suitable for various exercises and muscle groups.
They are designed to create force across multiple planes, mimicking golf swing movement. Light resistance (12 lbs) is ideal for small muscle groups like the rotator cuff. Medium and heavy resistance (15 lbs) are better for larger muscle groups.
Connects with the GolfForever training system which offers specific exercises for golfers. Golf fitness experts designed this set to improve strength and flexibility related to golf swing movements.
TheFitLife Resistance Bands (Best for Progressive Resistance Training)
Multiple resistance levels allow users to start at an appropriate level and gradually increase intensity as they get stronger. This set also allows you to combine bands for higher resistance as strength improves, making it perfect for continuous improvement.
Offers different resistance levels (50-75 lbs, 75-120 lbs, 120-175 lbs) and allows for customized workouts and progressive training.
They are made from premium latex for maximum durability and safety. They are also designed to be comfortable, skin-friendly, and resistant to breaking, snapping, or rolling.
Key Features to Look For in Golf Resistance Bands
Durability and Material Quality: It is important to look at the materials used for each resistance band and see if it is high-quality natural latex or rubber construction. Check for reinforced stitching or bonding at stress points or UV and moisture resistance for outdoor use.
Range of Resistance Levels: More comprehensive sets include multiple resistance options (light, medium, heavy, extra-heavy). They are usually clearly marked or color-coded to show the different levels.
Portability and Storage: Ensure the bands have a lightweight design for easy transport with an included carry bag or case. You don’t want them to be bulky or take up more space than they need to when not in use.
Accessories: Better resistance band sets will include comfortable, ergonomic handles with a non-slip grip, door anchors for versatile workout options, ankle straps for lower body exercises, and attachment clips for easy band changes. Some sets also include access to guided workouts to help get you on track.
Warranty and Customer Support: Make sure to check the warranty terms on the product before you purchase. Better sets will have more clear warranty terms (30-day money-back guarantee, 1-year replacement). Ensure the customer service is fast and responsive in the event you need to contact them for replacement or return.
Golf-Specific Features: Resistance band sets that include golf-specific exercises will be better if that is their intended use. Bands are designed to mimic golf swing planes and target golf-specific muscle groups. Some sets even come with golf-specific band exercises, which are great for beginners looking to up their golf game.
Safety Features: Better bands may include an anti-snap design or safety sleeve to help prevent injuries. Hypoallergenic materials also help prevent skin irritation, and smooth edges prevent pinching or chafing. Take this all into account before making your purchase.
Price and Value: Make sure to compare the prices before making your purchase. Don’t go with the cheapest available because that may mean the material is not as good and won’t hold up in the long run.
Tips for Getting the Most Out of Your Resistance Bands
To get the most out of your resistance bands, follow these tips:
Start Slow: Begin with lighter resistance levels and gradually increase the intensity as you become more comfortable with the exercises. This will help you build strength and avoid injury.
Focus on Proper Form: Make sure to use proper form and technique when performing exercises with resistance bands to avoid injury and get the most out of your workout. Proper form ensures that you are targeting the right muscles and maximizing the effectiveness of each exercise.
Incorporate Variety: Mix up your workout routine by incorporating a variety of exercises that target different muscle groups. This will keep your workouts interesting and help you achieve a well-rounded fitness level.
Use Them Regularly: Consistency is key when it comes to seeing results with resistance bands. Aim to use them at least 2-3 times per week. Regular use will help you build strength and improve your golf game over time.
Combine with Other Exercises: Consider combining resistance bands with other forms of exercise, such as weightlifting or cardio, to create a well-rounded fitness program. This can help you achieve overall fitness and improve your performance on the course.
By following these tips and incorporating resistance bands into your exercise program, you can experience the many benefits they have to offer and take your golf game to the next level.
Resistance Band Exercises for Golfers
Upper Body Band Exercises
Chest Press
Stand with your feet shoulder-width apart.
Loop the resistance band around your back, under your armpits.
Hold the ends of the band in each hand at chest level.
Start with your hands at chest level and your elbows bent.
Push your hands forward, extending your arms straight out before you.
Slowly return to the starting position, controlling the band’s resistance.
Rows
Secure the middle of the band to a sturdy anchor point at chest height.
Stand facing the anchor point with your feet shoulder-width apart.
Hold one end of the band in each hand with your arms extended.
Start with your arms straight out in front of you.
Pull the band towards your body, bending your elbows.
Squeeze your shoulder blades together at the end of the movement.
Slowly return to the starting position, controlling the band’s resistance.
Lower Body Exercises
Squats
Stand on the resistance band with your feet shoulder-width apart.
Hold the ends of the band in each hand at shoulder level.
Ensure the band is secured under your feet.
Start in a standing position with the band tight.
Lower your body as if sitting back into a chair, keeping your chest up.
Continue until your thighs parallel the ground (or as low as comfortable).
Push through your heels to return to the starting position.
Leg Press
Lie on your back with your head towards an anchor point.
Loop the resistance band around your feet.
Bend your knees and hips, bringing your knees towards your chest.
Hold the ends of the band securely with both hands.
Start with your knees bent and feet close to your buttocks.
Push your feet away from your body, extending your legs.
Pause briefly at full extension.
Slowly return to the starting position, controlling the band’s resistance.
Core Strengthening Exercises
Rotational Chops
Secure the resistance band to a sturdy anchor point at about chest height.
Stand sideways to the anchor point, feet shoulder-width apart.
Grasp the band with both hands, arms extended.
Start with your arms extended towards the anchor point.
Rotate your torso away from the anchor, bringing your hands down across your body.
Move from high to low in a chopping motion, ending at your opposite hip.
Slowly return to the starting position.
Pallof Press
Attach the resistance band to a sturdy anchor point at chest height.
Stand sideways to the anchor point, feet shoulder-width apart.
Hold the band with both hands at chest level with your elbows bent.
Start with the band at your chest, standing perpendicular to the anchor point.
Press the band straight out in front of you, extending your arms.
Hold this position for 2-3 seconds, resisting rotation.
Slowly bring the band back to your chest.
Golf-Specific Rotational Exercises
Golf Swing Rotation
Anchor the resistance band at waist height.
Stand sideways to the anchor point in your golf stance.
Hold the band with both hands, simulating a golf grip.
Start in your address position.
Rotate your torso and arms as if making a backswing.
Explosively rotate through to your follow-through position.
Control the band’s resistance as you return to the starting position.
Torso Rotation
Stand with your feet shoulder-width apart.
Loop the resistance band around your upper back.
Hold the ends of the band at chest level with your elbows bent.
Start with your torso facing forward.
Rotate your upper body to one side, keeping your hips stable.
Hold for a moment at the end of the rotation.
Slowly return to the center, then rotate to the other side.
Why Do Resistance Bands Work for Golf Training?
Why are resistance bands so magical for golf? Well, they target all the right muscles:
Core: The powerhouse of your swing
Shoulders: For that smooth, controlled motion
Legs: The foundation of a solid stance and powerful drive
From my experience, resistance bands target all the right muscles for golf, including the core, shoulders, and legs. They are particularly awesome for improving rotational strength, which is crucial for a powerful golf swing.
I’ve found them particularly awesome for improving my rotational strength. Remember that stiff backswing you used to have? With regular band workouts, you’ll be as flexible as a gymnast (okay, maybe not quite, but you get the idea).
And here’s the best part: you can use them anywhere. I’ve done band workouts in hotel rooms, at the office, even waiting for my turn on the course!
Benefits of Resistance Bands for Golfers
Resistance bands are a valuable tool for golfers looking to improve their game. By incorporating resistance bands into your exercise program, you can experience a range of benefits that will help you perform better on the course. Here are some of the key benefits of resistance bands for golfers:
Improved Strength and Flexibility: Resistance bands can help you build strength and flexibility in your muscles, which is essential for a powerful and consistent golf swing. Imagine being able to drive the ball further and with more control, all thanks to stronger, more flexible muscles.
Increased Balance and Stability: Balance and stability are critical for maintaining a consistent swing plane and generating power. Resistance bands can help you improve these areas, making it easier to stay steady and focused during your swing.
Enhanced Golf Swing Speed: By strengthening the muscles used in the golf swing, resistance bands can help you increase your swing speed and generate more power. This means longer drives and more impressive shots on the course.
Injury Prevention: One of the best things about resistance bands is their ability to help prevent injuries. By strengthening the muscles and connective tissues around your joints, you can reduce the risk of injury and stay in the game longer.
Convenience and Portability: Resistance bands are lightweight and portable, making them easy to take to the gym, course, or on the road. Whether you’re traveling for a tournament or just want to squeeze in a quick workout, resistance bands are a convenient option.
Choosing the Right Resistance Bands
With so many different types of resistance bands available, it can be difficult to know which ones to choose. Here are some tips for selecting the right resistance bands for your golf fitness needs:
Resistance Levels: Look for resistance bands that offer a range of resistance levels, from light to heavy. This will allow you to tailor your workout to your individual needs and goals. Starting with lighter bands and progressing to heavier ones can help you build strength gradually.
Material: Choose resistance bands made from high-quality materials that are durable and resistant to wear and tear. Bands made from natural latex or rubber are often the best choice for longevity and performance.
Length: Consider the length of the resistance bands and choose ones that are long enough to allow you to perform a full range of exercises. Longer bands can provide more versatility in your workouts.
Handles: Look for resistance bands with comfortable and secure handles that make it easy to grip and maneuver the bands. Ergonomic handles can make your workouts more comfortable and effective.
Adjustability: Consider resistance bands that offer adjustable resistance levels, which can be useful for tailoring your workout to your individual needs. Adjustable bands can provide more options for progression and variety in your exercises.
Conclusion
Resistance bands are a powerful tool for golfers looking to enhance their strength, flexibility, and overall performance on the course. When choosing resistance bands, consider factors such as:
durability
range of resistance levels
included accessories
Look for bands that offer golf-specific exercises or can be easily adapted to golf movements.
Remember to start with lighter resistance and gradually increase the use of resistance bands in your exercise program as you build strength and confidence. By incorporating resistance band exercises into your regular training routine, you can expect to see improvements in your swing power, stability, and overall golf fitness.
Last update on 2024-09-30 / Affiliate links / Images from Amazon Product Advertising API
