If you’re looking to build strength, stability, and mobility without needing a gym, resistance bands are your new best friend. They’re lightweight, portable, and incredibly effective for improving golf performance. Whether you want to boost your swing power or reduce injury risk, resistance band training should be part of your golf fitness routine.
In this blog, we’ll break down the best resistance band exercises for golfers—and how to incorporate them into your weekly training.
Why Resistance Bands Work for Golfers
Resistance bands target the exact muscles used in your swing while also improving coordination, joint stability, and flexibility. Unlike free weights, bands provide constant tension, forcing your muscles to stay engaged throughout the movement. They’re also ideal for low-impact, high-control workouts—perfect for golf.
Benefits include:
- Improved rotational strength and speed
- Enhanced shoulder and hip mobility
- Reduced injury risk
- Better posture and core engagement
5 Resistance Band Exercises Every Golfer Should Try
1. Band Rotations (Core & Obliques)
- Anchor a resistance band to a fixed point.
- Stand with feet shoulder-width apart and pull the band across your body like a golf swing.
- Do 2–3 sets of 10–12 reps each side.
This builds rotational power and mimics the dynamics of a real swing.
2. Pallof Press (Anti-Rotation Stability)
- Anchor the band at chest height and stand perpendicular to the anchor point.
- Hold the band with both hands and press straight out in front of you.
- Resist the band pulling you to the side—engaging your core and glutes.
This builds deep core stability essential for consistent swings.
3. Band Pull-Aparts (Posture & Upper Back)
- Hold the band at shoulder height with both arms extended.
- Pull it apart until your arms are wide and your shoulder blades are squeezed together.
- Do 2–3 sets of 15 reps.
Perfect for correcting posture and countering tight chest muscles.
4. Lateral Band Walks (Glutes & Hips)
- Place a mini band around your thighs or ankles.
- Step side to side, keeping tension on the band and knees slightly bent.
Strong glutes are the engine of a powerful and stable golf swing.
5. Overhead Band Pull-Downs (Shoulders & Lats)
- Hold a resistance band overhead and pull it down to your chest while squeezing your shoulder blades.
- Do 2–3 sets of 10–12 reps.
Helps with shoulder mobility and strength, crucial for full range in your backswing.
How Often Should Golfers Use Resistance Bands?
Add band exercises to your warm-ups, recovery sessions, or full-body training routines 2–4 times per week. They’re also great for travel or home workouts when you’re short on equipment or time.
Pair these with golf fitness exercises and cardio sessions like HIIT for golfers to build a well-rounded, functional training plan.
Take It Further with Smart Golf Pro
Want to follow a structured plan that includes resistance band workouts, strength routines, and mobility drills? Our online golf fitness training program at Smart Golf Pro offers just that.
Designed by performance experts, our best online golf fitness program gives you access to custom workouts, mobility videos, and progress tracking—all guided by your own golf fitness trainer.
Need a deeper dive into golf fitness at home? Read this related blog: The Best Golf Workouts for the Gym & Home
