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Golf Setup Resistance Band Split Stance Swing Drill

66a633d28545107cdb719632

https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_193._Golf_Setup_Resistance_Band_Split_Stance_Swing_Drill.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Swing with resistance; maintain split stance. Common Mistakes: Using too much resistance, losing balance.

Golf Setup Resistance Band Split Stance Swing Drill muscle groups

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Deadlift

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Push Up (Incline)

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Preacher Curls

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Lateral Lunge Med Ball Raise

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Single Leg Squat

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Pull Up

Intermediate

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Overhead Tricep Extension

Intermediate

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Incline Bench Press

Beginner

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Assisted Dip

Beginner

+

Pin loaded

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Oblique Crunch

Intermediate

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Plate loaded

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Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Bicep Curl

Beginner

+

Plate loaded

Biceps

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Hip Thrust

Intermediate

+

Plate loaded

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Box Jump (Single Leg )

Intermediate

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Bodyweight

Quads, Glutes

Back Extension

Beginner

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Pin loaded

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Goblet Lateral Lunge

Beginner

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Dumbbell

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High Low Plank

Beginner

+

Bodyweight

Abs

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Beginner

+

Plate loaded

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Beginner

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Goblet Wedge Squat

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Dumbbell

Quads, Glutes

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Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Skull Crushers

Beginner

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Dumbbell

Triceps

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Squat

Beginner

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Smith

Quads, Glutes

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Forward Lunge

Beginner

+

Bodyweight

Quads

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Shrugs

Beginner

+

Cable

Traps

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Leg Press

Beginner

+

Pin loaded

Quads

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Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Bench Press

Beginner

+

Plate loaded

Chest

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Glute Kickback

Beginner

+

Pin loaded

Glutes

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Calf Extension

Beginner

+

Pin loaded

Calves

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Decline Bench Press

Intermediate

+

Barbell

Chest

Leg Press

Beginner

+

Pin loaded

Quads

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Lat Pull Down

Beginner

+

Pin loaded

Lats

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Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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Cable Chest Fly

Beginner

+

Cable

Chest

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Sissy Squat

Beginner

+

Bodyweight

Quads

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Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Shrugs

Beginner

+

Dumbbell

Traps

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Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Chest Press

Intermediate

+

Plate loaded

Chest

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Upright Row

Beginner

+

Cable

Shoulders, Traps

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Teapot

Beginner

+

KettleBell

Obliques

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Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Shoulder Shrug

Beginner

+

Plate loaded

Traps

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Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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Chest Press

Beginner

+

Pin loaded

Chest

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Glute Kickback

Beginner

+

Pin loaded

Glutes

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Bench Press

Intermediate

+

Plate loaded

Chest

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Incline Chest Press

Beginner

+

Plate loaded

Chest

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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Leg Press

Beginner

+

Pin loaded

Quads

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Front Squat

Intermediate

+

Barbell

Quads, Glutes

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Skull Crushers

Beginner

+

Dumbbell

Triceps

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Bench Press

Beginner

+

Plate loaded

Chest

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Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Cable Lateral Raise

Beginner

+

Cable

Shoulders

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Floor Press

Beginner

+

Dumbbell

Chest

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Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Cable Tricep Extension

Beginner

+

Cable

Triceps

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Plank

Beginner

+

Bodyweight

Abs

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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Ab Twist

Beginner

+

Pin loaded

Obliques

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Standing Calf Raise

Beginner

+

Pin loaded

Calves

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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Leg Curl

Beginner

+

Pin loaded

Hamstrings

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Sissy Squat

Beginner

+

Bodyweight

Quads

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Shrugs

Beginner

+

Dumbbell

Traps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Halo

Beginner

+

KettleBell

Traps, Shoulders

Cable Chest Fly

Beginner

+

Cable

Chest

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Lat Pull Down

Beginner

+

Pin loaded

Lats

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Preacher Curls

Beginner

+

Plate loaded

Biceps

Decline Bench Press

Intermediate

+

Barbell

Chest

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Bicep Curl

Beginner

+

Pin loaded

Biceps

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Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

Leg Extension

Beginner

+

Pin loaded

Quads

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - darlinghurst, plus fitness - castle hill, lachie cubis - fitness

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

Standing Calf Raise

Beginner

+

Smith

Calves

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

3 point row

Intermediate

+

KettleBell

Lats, Traps

Bicep Curl

Beginner

+

Plate loaded

Biceps

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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Cable Bicep Curl

Beginner

+

Cable

Biceps

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Incline Chest Press

Beginner

+

Plate loaded

Chest

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Glute Kickback

Beginner

+

Pin loaded

Glutes

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Chest Press

Beginner

+

Pin loaded

Chest

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Leg Press

Beginner

+

Pin loaded

Quads

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Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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Cable Chest Fly

Beginner

+

Cable

Chest

Standing Calf Raise

Beginner

+

Smith

Calves

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Glute Kickback

Beginner

+

Pin loaded

Glutes

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Preacher Curls

Beginner

+

Plate loaded

Biceps

Standing Calf Raise

Beginner

+

Pin loaded

Calves

Forward Lunge

Beginner

+

Bodyweight

Quads

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Chest Press

Intermediate

+

Plate loaded

Chest

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Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Squat

Beginner

+

Smith

Quads, Glutes

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

Bicep Curl

Beginner

+

Dumbbell

Biceps

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Around the World

Beginner

+

KettleBell

Obliques, Abs

Seated Row

Beginner

+

Plate loaded

Lats, Traps

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Incline Bench Press

Beginner

+

Plate loaded

Chest

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Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - gordon, lachie cubis - fitness

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Lat Pull Down

Beginner

+

Pin loaded

Lats

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Ab Crunch

Beginner

+

Pin loaded

Abs

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Hip Extension

Beginner

+

Pin loaded

Outer Hip

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

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Golf Setup Resistance Band Split Stance Swing Drill

Golf Setup Resistance Band Split Stance Swing Drill

66a633d28545107cdb719632

https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_193._Golf_Setup_Resistance_Band_Split_Stance_Swing_Drill.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Waiters Bow

Beginner

+

3 point row

Intermediate

+

Leg Extension (Isolated)

Beginner

+

Cable Tricep Extension

Beginner

+

Leg Raise

Intermediate

+

Overhead Press (Single Arm)

Beginner

+

Chest Press

Beginner

+

Lat Pull Down (Isolated)

Beginner

+

Forward Dumbbell Lunge

Beginner

+

Pallof Press

Beginner

+

Rear Delt Fly

Beginner

+

Glute Bridge

Beginner

+

Hip Thrust

Intermediate

+

Shoulder Press (Standing)

Intermediate

+

45 Degree Leg Press

Intermediate

+

Kettlebell Swing

Intermediate

+

Cable Tricep Extension

Beginner

+

Pallof Press Hold

Beginner

+

Standing Calf Raise

Beginner

+

V Squat

Intermediate

+

Front Raise

Beginner

+

Shoulder Press

Beginner

+

Dumbbell Hammer Curl

Beginner

+

Chest Press