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DRILL OVERVIEW
Isometric Golf Swing Drill
Your drill at a glance
This drill is from the Golf Practice Made Easy App.
This isometric golf swing drill uses a light resistance band to practise steady holds at three points in the downswing.
Keep the resistance light, breathe normally and release slowly between holds. The aim is to maintain a comfortable position with control.
Watch the isometric golf swing demonstration
Watch Dr. Mackay’s demonstration of the three positions. The same video is linked on Golf Fitness card 2, Band: Isometric, in the App. Follow the practice steps below with a light band.
Step 1. Set up a light band
What to do
| Action | What to do |
|---|---|
| Check the equipment | Use a light resistance band and a secure anchor above shoulder height. Follow the manufacturer’s attachment instructions and check the band for damage before starting. |
| Find your stance | Stand side-on to the anchor in a comfortable golf posture, with feet about shoulder-width apart and knees softly bent. |
| Take up the tension | Hold the band with both hands. Step far enough away to create gentle tension while keeping your balance and shoulders relaxed. |
Step 2. Hold three positions
Pull gently into each position shown in the video. Hold for up to ten seconds while breathing normally, then release slowly and rest before the next hold.
What to do
| Position | What to do |
|---|---|
| Near the trail shoulder | Begin with your hands near your trail shoulder, early in the downswing. Use only enough resistance to hold the position comfortably. |
| At waist height | Move your hands to the middle position, around waist height. Keep your stance steady and avoid jerking against the band. |
| Ahead of impact | Bring your hands just ahead of an imagined ball, as shown in the demonstration. Hold the position without forcing a twist or leaning to overcome the resistance. |
Quick movement checks
| Watch for | Try this |
|---|---|
| Holding your breath | Shorten the hold and keep breathing normally throughout. |
| The band pulls you out of posture | Use a lighter band or reduce the tension, then reset your stance. |
| Jerking into the position | Move slowly, settle, then begin counting the hold. |
| The movement hurts | Stop and release the tension slowly. Do not force the position. |
Step 3. Record 18 holds
What to do
| Score | When to award it |
|---|---|
| 1 point | You complete the hold with light resistance and a comfortable, controlled position. |
| 0 points | You do not complete the hold with control. |
George’s Conclusion
This isometric golf swing drill gives you three clear positions to practise holding with control.
Use light resistance, breathe normally and take time to reset between holds. For a different strength and balance exercise, try the TRX Single-Leg Squat Drill.
MAKE THE NEXT BUCKET COUNT
Pick a card. Practise with purpose.
