Banded Resisted Push-Pulls: The Golf Exercise You Didn’t Know You Needed

What Are Banded Resisted Push-Pulls?

The banded push-pull exercise is a dynamic, rotational movement pattern that mimics the forces used in the golf swing. One arm pushes forward against resistance while the opposite arm pulls back, creating a cross-body tension that lights up the core, shoulders, and hips.

This drill builds rotational strength, improves torso disassociation, and challenges your ability to stay stable while generating power—exactly what you need to drive the ball further and swing with control.

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Why This Matters for Golfers

The golf swing is a full-body, rotary athletic movement—and most traditional gym routines fail to replicate this. The banded push-pull simulates the way your body must resist rotation while producing rotation in the opposite direction, especially during your transition and downswing.

Here’s what it trains:

• Rotational Strength & Power – Simulates the load-and-fire pattern of your swing
• Core Stability – Teaches you to resist over-rotation and stabilize your midline
• Upper Body Sequencing – Improves the coordination between your trail and lead arm
• Ground-Up Force Transfer – Trains your body to control torque from the floor through your core to the club

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How to Set Up the Banded Push-Pull (Made Easy)

Yes—it looks funky, but once you set it up, this move quickly becomes one of your go-to golf exercises. Here’s how to make it work at home, the gym, or even on the range.

Equipment:

• 2 resistance bands (medium resistance, loop or handle-style)
• Anchor points (door frame, squat rack, fence post, golf cart handle, tree trunk, or even heavy furniture)

Setup:

1. Anchor one band in front of you at chest height—this is your pull band.
2. Anchor the second band behind you at the same height—this is your push band.
3. Grab the front band with your lead arm and the rear band with your trail arm. (Right-handed golfers: pull with left, push with right).
4. Stand in a split stance or athletic golf stance, shoulders squared to your setup position.
5. Brace your core using intra-abdominal pressure (IAP).

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Execution:

1. Push Forward + Pull Back Simultaneously
   • Drive the lead hand forward as if you’re punching (palm down or neutral grip).
   • At the same time, pull the trail hand back, elbow driving behind your torso (think of starting your downswing).
2. Control the Return
   • Slowly return to starting position while keeping tension in both bands.
   • Avoid letting the bands yank you back—own the deceleration.
3. Repeat for 8–10 reps per side
   • Then switch arms and repeat, so both sides get trained.

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Common Mistakes to Avoid

• Over-rotating the torso: Your chest should stay relatively square throughout. This is an anti-rotation drill.
• Losing core control: Keep IAP the entire time—your abs should be working!
• Uneven resistance: Try to match band tension from front and back to avoid favoring one side.

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How to Modify or Progress the Drill

✅ Modifications:

• Use lighter bands if you’re new to rotational training
• Shorten the range of motion and slow the tempo to build control

⏫ Progressions:

• Add a split stance with weight shift to simulate the golf swing
• Incorporate a hip rotation to mimic your backswing-to-impact pattern
• Use a cable machine at the gym for smoother resistance

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Direct Application to Your Golf Swing

1. Rotary Stability = Consistent Strikes
   • Improved torso stability = less sway, better sequencing
2. Trail Arm Strength = Better Downswing
   • Pulling with control reinforces the trail arm tuck position before impact
3. Lead Arm Drive = Strong Impact
   • Training that lead arm push helps promote shaft lean and compression at contact
4. Cross-Body Pattern = Real Swing Translation
   • This move mirrors the coiling and uncoiling of your upper and lower body during the swing

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Great for Golfers Over 50, Too

If you’re 55+ and working on golf fitness, this drill provides:

• Low-impact resistance
• Joint-friendly movement
• Functional core and shoulder strength
• A scalable way to train power without Olympic lifting

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Where This Fits in Your Program