Improving your golf swing with resistance bands

Improving your golf swing with resistance bands

Learn how you can improve your golf game using resistance bands at home

The Mental game of Golf

If there is any sport that my brother Matt and I know more about outside of baseball, it's golf. At this point in our careers, we have both swapped the baseball field for the board room. But, you don't spend your entire life being physically active and either in training practicing for the next game and then suddenly stop moving once your sports career comes to an end. For some people, daily workouts are enough to maintain both physical and mental fitness. But then there is us. Two ex-baseball-playing guys, who crave the outdoors and the low impact cardio exercise and mental stimulation that comes along with golfing. The beauty of the game of golf is that it's a game that requires more of a player mentally than physically. The famous quote from the great Jack Nicklaus says "The game of golf is 90% mental and 10% physical" could not be more true. For those who play the game, Golf is so addicting because there is always room for improvement in your game. You never walk off the course completely satisfied and it keeps those who enjoy the challenge coming back for more.

Over the last 5 years, we have both individually made tremendous progress in our own golf game. When it comes down to it if you asked any golf player they are all looking to improve, it's the same three components: increase their speed, accuracy, and distance. By pairing our resistance bands with golf training, we saw not only an improvement in our game but a boost in our fitness levels too. Let's dive into a few of our favorites:



Chest Flyes

Chest Flyes are one of the most basic and versatile exercises you can do with your resistance bands to improve your swing. You can secure your band above your head on the side of your trail arm for Decline Chest Flyes. Using that trail arm, pull the band in a downward motion across your chest and down to your waist. This will simulate the movement of your golf swing, but that resistance on the band will help to strengthen and tone those muscles which in turn, will help build up the power of your swing. Now, in the same way, you can reverse the position of your band to secure it lower than your knee to about the middle of your calf on your trail arm side. This is going to set you up to crank out a set of Incline Chest Flyes. Instead of pulling downward from above, using your trail arm, you're going to pull on your band in an upward motion across your chest until you fully extend the band. These two simple exercises really helped to increase the power of my swing which helped to increase the distance my ball travels. Personally, I prefer to secure my band on a door frame or my weight rack. has an interesting take on using a resistance tube and securing it under your foot using your weight to keep it in place.



Stretching out the hips

After you're done working the upper part of your body, the next piece of the puzzle that really helped in the progression of my golf game was using my resistance bands to stretch out the hip flexor muscle. By adding this move into my routine, I was able to increase my hip flexibility which is such an integral part of your golf swing. Sometimes we are so focused on the power in our swing we don't take into account how important our hip flexibility is to achieve that full rotation that we are all looking for. In addition to aiding our rotation, it also helps to reduce the risk of injury. To do these exercises it's actually quite simple, using a regular resistance band.

To do this exercise, we're going to secure the band on an object no higher than your knee. Stepping into the band, with one leg, secure the band as high as you can on your leg. Next, walk back away from the anchor. This will create tension for you to kneel into a lunge position with that leg. The tension on the band during this lunge pose will pull your hip forward. This motion will stretch that flexor muscle, leaving you ready for the golf course.

Let me know if you try out any of these exercises, or if you have any tips for me that I work into my golf routine. No matter how good you are at the game, there is always room for improvement!

Author Bio - Michael Lucas

Before finishing his professional baseball career as a pitcher, within the Chicago White Sox organization, Michael Lucas was born and raised in Western Pennsylvania. Growing up, he was always involved in sports, specifically baseball. As he progressed as a pitcher, he started to become more passionate about the mechanics and the things he considered to be controllable. Naturally, strength and conditioning became a focus of his as he progressed through being a 4-year starter at Division 1 Xavier University to starting his professional baseball career with the Chicago White Sox organization. The son of a chiropractor and teacher, Michael has been aware of mechanics and the importance of proper movements even before having success with baseball. The cross pollination of his athletic career alongside his passion of mechanics and teaching gives him a unique perspective on the development of athletes.

While teaching and training remain a focus of Michaels, his absorption lies within helping athletes achieve their goals through the quality products and services provided by Shelter Fitness; a leading e-commerce fitness company co-founded by Michael and his former teammate at Xavier University and brother, Matt Lucas. Michael continues to challenge himself both personally and professionally through multiple channels. He remains involved in professional baseball through various professional organizations and high-level relationships. Michael currently resides in Cranberry Township, Pennsylvania with his wife and children.


I am not a medical doctor, nor do I hold a professional license in the medical field. The information presented is solely based on my experiences as a professional athlete and for informational purposes only. Please consult with your physician prior to any new or changing fitness endeavors. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities promoted by this site.