How to Strengthen Your Backswing

Resistance bands are one of the best pieces of equipment you can use to strengthen and train proper swing movements.

In order to strengthen your backswing, you must be able to make a good shoulder turn. Properly rotating my shoulders helps to gain power in my swing. An excellent way to check if you are making a full shoulder turn is to see if your chin just barely hits the top of your lower shoulder (left shoulder for a right-handed player) at the top of your backswing.

Try this band exercise to increase your strength and shoulder rotation in your backswing

  1. First, you must begin with good posture at the address position. Bend from your hips and bend your knees just enough to feel your weight to the balls of your feet equally on both feet.
  2. In the picture above, notice that I have placed the handle of a resistance band under my left foot and the other handle in my left hand with the right hand on top. NOTE: You can increase the tension by gripping lower on the band.
  3. As I begin to make my backswing, it is important that I engage my core, (upper torso, lats, and oblique muscles) first, then rotate my torso and shoulders. This action helps to make a more efficient shoulder turn. When I turn, I keep my left arm extended while the band forces my muscles to work harder. Ultimately with practice, this exercise results in an increased range of motion and more power.
  4. Once I have fully rotated my shoulders, I can feel 75-80% of my weight on my back foot, favoring my back heel.

In order to prevent injury start out slow

Start out slow with your first couple of sets, then build up to your normal backswing tempo. Repeat this exercise 12-15 reps. in each direction (place the band under the opposite foot and hand and rotate the opposite direction), 2-3 sets, 2-3 times a week.

Performing this exercise correctly is a sure way to improve your shoulder turn and strength in your torso and backswing.

For further instruction contact Tami Bealert, PGA Director of Instruction.