Equipment
Band & Cable
166 items across Studios tagged Band & Cable.
Seasons
7October · Off-SeasonReset and rebuild — restore movement quality after a long season.January · Pre-SeasonStrength into speed — convert the off-season base into power.February · Pre-SeasonSwing-speed focus — turn power into clubhead speed.June · In-SeasonOn-course performance and increasing swing speed.July · In-SeasonPerformance plus aesthetics — build muscle while playing great golf.August · In-SeasonPower on a strength base — turn power into distance.September · In-SeasonSimple, golf-focused movement — peak to finish the season.
Lessons
11Developing a Training SessionOnce stability is established and movement quality is reliable, the next step is introducing rotation with intent.Applying Biomechanics in FitnessAt the Fitness level, biomechanics move from theory into deliberate physical application.Backswing | DiscussionThe backswing sets the conditions for everything that follows.Backswing | ApplicationAt this stage, the athlete is already more dynamic off the ball.Downswing | DiscussionEverything that happens in the downswing is a direct consequence of what came before it.Impact | DiscussionImpact is where everything comes together — but paradoxically, it's also the phase where nothing new can be created.Impact | ApplicationImpact is where all biomechanical preparation is either expressed — or wasted.Balance | DiscussionThe follow through is not an afterthought.Understanding Your ClientThe first and most important question is always the same: what are you actually trying to achieve with this player?How to Train for GolfThe complete blueprint for training a golfer the DRVN way — understand how golf actually happens, establish a baseline with the Golf Fitness Handicap™, read the training year, and run a three-level program that matches the app.The Biomechanics of SpeedA World Long Drive Champion's blueprint for clubhead speed — see what speed is worth, train the full swing phase by phase, build a speed reserve, and run a simple 3-week program for every level.
Videos
71How to swing like a pro every time you play Golf!Three resistance-band exercises, starting with the all-fours pull away, to stop swing sway and load the trail hip for consistent, effortless power.Want a Faster Golf Swing? Do this Golf Fitness Session!Band-based gym drills like the swing elevation drill train rotation, ground force and change of direction, then transfer them to the course.This 20 Minute Golf Session will change your Golf SwingA 20-minute pre-round workout pairing lunge-with-rotation and band swing elevation drills to prime rotation, big muscles and biomechanics for speed.Which Golf Swing Exercises actually Fix a Slice?Two mobility sequences, starting with the wall hold T-spine, improve shoulder turn and rotation to fix an open club face and stop your slice.The Only Golf Training Session you need this Year!A Driven hybrid off-season strength workout, beginning with the core pull down, builds stability, posterior chain and core to raise swing potential.10 Minute Golf Mobility so You can have a Better Back SwingA 10-minute five-exercise mobility session, opening with the open book stretch, to unlock thoracic rotation for a fuller, better backswing.The Fastest way to improve your Golf SwingA sub-5-minute routine of T-spine and golf club split stance rotations to improve flexibility, reduce pain and rotate like a pro.The Exact Golf Session I would use to Increase Club Head Speed FAST!A full one-hour, four-section workout—mobility, T-spine rotations, and Pallof holds—to gain 10+ yards of club head speed in 10 days.Follow Along Golf Fitness Session - Simple & Low EquipmentA 20-minute follow-along full-body golf workout using one weight and a band, starting with split-stance presses for shoulder stability and rotation.Leg Day Power Session before a Pro Golf Event!A pro's pre-event leg day using rotational chops and split-stance clean-and-press to build stability, symmetry, and ground-force power.Golfers NEED to know this about Lifting Weights & hitting the GymTrain like Rory McIlroy across three domains—mobility/recovery, strength, and power—with two exercises each, starting with the split-stance global rotation.Do these 3 Exercises to Improve your Golf SwingThree banded drills—the swing elevation drill plus transition and impact moves—to build a faster, more consistent swing without hitting thousands of balls.Rory Mcilroy Drill & Golf Fitness to Compress Your IronsUses the swing arc bump drill plus two cable/band exercises to teach extending up while compressing irons for cleaner divots.Top 5 Drills & Exercises to hit a Power Draw with your Golf SwingCounts down the top five drills, including the swing arc bump and t-spine split stance rotation, to build a power high draw.Does your Golf Swing work like the Pro's?Trains the kinematic sequence with three exercises like the rotational kettlebell swing to load the trail hip for more speed.Full Golf Swing Speed Session - 30 Minutes & Low EquipmentA 30-minute low-equipment workout beginning with split stance rotational chops to build core stability and rotational club head speed.Golf Swing Fitness for Bryson Dechambeau Ball StrikingDemonstrates three banded exercises that use variable tension for injury-free, low-impact rotational speed and stability training.5 Minute Golf Fitness to level up your Footwork & RotationTeaches the banded counter switch rotation to improve footwork, ground pressure and rotation like Scottie Scheffler.3 Band Exercises - Follow along Golf Fitness Session 🏌🏽♂️A 10-minute three-move band follow-along starting with the power press to improve posture and flexibility for the swing.3 Cable Golf Exercises to improve your Ball Striking!Three cable (or band) exercises led by the Pallof press to train posture, stability, and speed for compressing your irons.Golfers do this EVERY day to improve your Golf SwingA daily segment-by-segment spinal mobility routine using a band or weight to reduce lower-back injuries and maintain swing speed.3 Resistance Band Exercises for your Golf Swing RotationThree cheap-band exercises focused on the thoracic spine to improve posture and rotation for a repeatable golf swing.Full Lower Body Golf Fitness Session - Follow AlongA follow-along lower-body workout in three parts (mobility, stability, dynamic) starting with glute bridges to build the swing base.1 Exercise for consistent Golf Swing RotationThe split stance Archer rotation builds balanced thoracic rotation by opening the hips and rotating the spine, using bodyweight or band progressions.The Fitness Secret to a Consistent Golf SwingThe swing Arc pump drill with a band trains the transition and kinematic sequence so the legs lead the downswing for more speed.3 Tips, 4 Exercises & Long, Effortless Drives with your Golf SwingThree driver tips (tee height, spine tilt, launch angle) plus two exercise combos to load and burst out of the ground for longer drives.3 Golf Swing Core Exercises so you can hit it Better!Three core exercises, starting with a banded all-fours anti-rotation press, build activation and balance to transfer energy for consistent ball striking.Golf Fitness: Swing Arc Pump Impact DrillThe single-band swing Arc pump drill uses lateral tension to enhance width, rotation, separation, and impact-position force creation.Golf Fitness Session for Golf Swing Power and ConsistencyA workout combining reverse lunges, the swing arc pump drill, and rotational kettlebell swings builds the rotation and stability for a powerful swing.Top 3 Band or Cable Exercises for your Golf SwingShows three banded exercises starting with the step-to rotational press to build sequencing, speed, and rotational swing patterns.How To Part 2: Golf Fitness for Your Body and SwingPart two helps golfers choose a starting level using the split-stance vertical rub band test for rotation, stability, and balance.The Ultimate Golf Swing Stretch for RotationTeaches the seated rotational matrix using PNF band stretching to create end-range contraction and improve swing rotation.1 Cable Exercise, 5 Minutes, NO More Over the Top!A single cable transition drill that shallows the club and connects the elbows to fix an over-the-top slice.15 Minutes to better Golf Swing Rotation with FitnessA 15-minute band routine using the swing arc pump drill and lateral bounds to build rotation and ground reaction forces.10 Low Equipment Golf Swing ExercisesTen low-equipment exercises like the split-stance t-spine rotation and dynamic windmill build mobility and separation for a better golf swing.Effortless Golf Swing so you can Break 80!Part three of breaking 80 trains kinematic sequencing with band or med-ball step-out drills so the lower body leads before arms and club.How to Injury Proof Your Golf SwingPart two of breaking 80 fixes spine angle with the band swing elevation drill to avoid early extension through the ball.Fix Your Sway to Rotate in Your Golf SwingThis break-80 lesson replaces lateral sway with rotation using a band or kettlebell rotational swing to keep the club traveling around the body.How this Rugby Pro Gained Serious Golf Swing Club SpeedA rugby pro gains club speed by adding vertical force through band overhead drills, raising the hands and then squatting to use ground reaction.CrossOver Symmetry - Better Shoulders for GolfThe CrossOver Symmetry strength system uses seven I-level movements like the archer and crossover pull-down to build injury-proof shoulders for golf.3 Gym Golf Swing Drills for your Game & FitnessThree gym drills, starting with the banded swing elevation drill, build aggressive hip-fired power and backswing height for speed and distance.Why this Movement is Incredible for Your Golf SwingThe banded switch-stance torso rotation trains unilateral lower-body stability, footwork and ground use for consistent ball striking and speed.Cameron Champ Golf Swing Analysis - Rotation, Lag & DistanceCameron Champ's swing analysis breaks down lead-hip unloading and lead-knee action that create efficient rotation, lag and elite clubhead speed.Rotator Cuff Clean & Jerk - Shoulder Health for GolfThe light-band rotator cuff clean and jerk builds shoulder stability, function and range of motion to protect the joint and free the swing release.Amazing Band Only Rotation Exercise // Golf FitnessTeaches the reverse lunge into crossover rotation using one band to train asymmetrical balance and rotation that transfers to the swing.Kettlebell Golf Fitness: Full Power SessionFull kettlebell power workout pairing deadlifts and jumps with rotational swings, lateral jumps, and a hard-hitting kettlebell flow.Follow Along Golf Fitness - Bands Only!Three band-only exercises, starting with the step-to rotational press, to improve rotation and hit it further without external load.Power for your Golf Swing - Bryson GAINS!Three banded movements to activate the lats so they help squat into the ground and create swing force like Bryson.3 Movements for Golf Hip MobilityThree banded hip movements, starting with the resisted forward lunge, to open the hips and activate glutes for swing power.The 3 Pillars of CORE Strength for GolfThree pillars of golf core strength using band activation, med-ball power and deadlift bracing for stable, functional rotation.Supercharge Your Golf Swing!Two banded drills, the backswing pump drill and swingland footwork drill, exaggerating motion so the body and swing adapt.Next Level Golf Fitness From Home! (Or Anywhere Else)Michael leads a low-equipment banded cardio and bodyweight golf-fitness protocol focused on conditioning, balance and full-range movement.The 2 Key Hip Mobility Exercises for My Golf SwingMichael demonstrates two hip mobility drills, the angled hip opener steps and a banded realignment, to improve rotation for his golf swing.2 golf swing exercises to increase golf club head speedTwo band exercises, crossover rotation and step-to-press, to improve sequencing and increase club head speed.Gain 20 yards before you go play this weekendThree drills using bands and a weighted headcover to widen and improve the backswing.You want to be more consistent right?Rotational chop and split-stance torso rotation build core stability for consistent ball striking.Golf fitness during the masters? Do this to bag a better golf swingThree banded drills, swing elevation, arc pump, and dynamic step-to release, for swing positions and speed.Make more birdies with this simple technique 🏌🏻♂️Shoulder superset of dumbbell split-stance clean and press plus banded T-spine press to compress iron shots.During the season fast exercises that work on sequencing are the #1 way to improve clubhead speed 🔥In-season banded step-to release and step-to kettlebell swing to train sequencing for faster clubhead speed.Improve your back swing faster when you next work on your golf swingCombine golf posture T-spine press with banded swing arc pump drill to improve backswing positions.Can you complete this golfers core challenge?! 🔥Loaded rotation plus explosive pull-down core challenge to strengthen the body around the spine.3 Exercises for more Golf Swing Rotation 🏌🏽♂️Three cable and band movements to train rotation for more golf-swing turn.Dynamic Golf Cable Exercises 🏌🏽♂️Dynamic cable machine exercises for golfers to train rotation, stability, and swing-specific movement.Full Cable Golf Session 🏌🏽♂️Full cable machine workout for golfers training rotation, strength, and swing-specific movement.Are you trying 1, 2 or 3? Golf Fitness with any equipment 🏌🏻♂️The same golf swing exercise performed with three different types of equipment.Any golfer can gain speed 💯 grab a band and try this 🔥A resistance band exercise any golfer can use to gain swing speed.Stop scrolling and use this #GOLFWOD workout to improve body and swing in just 30 minutes 🔥💪A kettlebell and band workout from the scratch performance program to improve body and swing.Better back swing, improved rotation and more Speed 🔥 you need to get to work on this drillSwing elevation drill with a light band using ground force and spine rotation for speed.All Golfers can use the Impact Swing Drill to strike it well every time 💰Band or cable impact swing drill to load the trail side and fire into a strong impact position.Pallof Press, Rotational Slams & LANDMINES to fix your golf imbalance!Pallof press, rotational slams, and landmines to correct golf rotational imbalances.Try this simple Golf Fitness Hack to boost your Golf Swing Speed 💣Resistance-band-and-club drill anchored to a fixture to boost swing speed.
Exercises
72Assisted Pull UpsBand or machine assisted pull ups. Builds the lat and upper back strength that controls the club and protects the shoulders.Band Activator SquatA quality Squat is a huge part of your mobility and including banded tension activates more muscles for more progress.Band All 4's Pull AwayBuilding stable rotation and incredible movement patterns that specifically benefit your Golf Swing.Band ATYTFull, healthy function of the upper body is huge for you performance in the gym, on the course and in everyday life.Band Bent Over RowHip-hinged band row that builds the upper back and lats while the golfer holds a loaded hinge position.Band Biceps CurlsA cool banded variation for an exercise everyone does at some point.Band Core Pull DownBand pull-down driven by the trunk, linking the lats and core so force moves through the midsection.Band Crossover RotationA dynamic, fast rotational pattern starting in your Golf Posture for big gains in stability, balance and speed.Band Crossover RowA simple movement for upper body function and stability.Band CS 90/90Working specific function of the Rotator Cuff for Shoulder health and function.Band CS ArcherSetting the split stance and then working to the rotational pattern of the upper body creates huge benefits to your Golf specific movement patterns as we develop balance, stability and rotational control.Band CS Lat Pull DownCreating activation in the Lats and accessing the full range of motion for global movement progressions.Band CS Reverse FlyUsing the Crossover System to develop symmetry and function through the Shoulders and Back.Band DeadliftBand deadlift that patterns the hip hinge, the base of golf posture and ground-force production.Band Dynamic Step to ReleaseAn awesome movement for Golfers looking to develop their kinematic sequence and release pattern through the ball.Band Face PullBand face pull for the rear shoulders and upper back, the muscles that keep golf posture tall.Band Front RaiseBand front raise that strengthens the shoulders through the elevation the arms use in the swing.Band Golf Posture ChopThis is a new movement that brings in specific benefits versus some of our other rotational movements including high levels of Core engagement and activations around the Spine.Band Golf Posture T-spine PressAn incredible movement for Swing specific gains and improved range of motion.Band Good MorningBand good morning that loads the hamstrings and glutes in a hinge, the posture engine of the swing.Band Impact SwingsAn incredible specific movement to help you stay in posture and deliver speed in your Golf Swing Impact position.Band Jumping Pallof Hold RotationsAn all round movement for your Golf Fitness challenging your dynamic ability, stability, balance and rotation in one movement.Band Kneeling Pallof Hold RotationsWorking into your upper body rotation with increased Core activation and balance elements with the kneeling position.Band Lat Pull DownBand lat pull-down that strengthens the lats, the muscles connecting the arms to the trunk in the swing.Band Pallof Glute BridgeGlute bridge with a Pallof hold, building hip extension while the core resists rotation.Band Pallof Hold Rotational Split SquatsSeparating the upper and lower body through rotation and stabilising the lower body against the ground.Band Pallof Hold Split Stance RotationDeveloping high level rotation so your Swing always feels powerful and in balance.Band Pallof Leg ExtensionsPallof hold with legs extending, forcing the core to resist rotation while the lower body moves.Band Pallof PressAnti-rotation press that teaches the trunk to resist twist, the stability side of separation.Band Reverse Lunge Crossover RotationA dynamic, challenging movement for the full body and definitely for your Golf Swing.Band Reverse SquatThis is huge for your Hip health and specifically the Hip Flexors.Band Rotational RowIncredible movement to prime your loading and rotational patterns across the system for control, power and durability.Band Split SquatBand split squat that builds single-leg strength and balance, the base for a stable weight shift.Band Split Stance Pec FlySplit stance band fly that builds the chest while the staggered base keeps the trunk stable.Band Split Stance PressSplit stance band press that pairs pushing strength with a trunk that refuses to rotate.Band Split Stance RowSplit stance band row that builds the upper back while the staggered base resists the pull of rotation.Band Step To PressStep into a band press, linking a weight shift to force delivery the way the downswing does.Band SupermanBanded prone extension drill that activates the posterior chain and upper back muscles that hold golf posture.Band Swing Arc Pump DrillWorking the specific movement patterns you need for you Golf Swing, this movement will help you maintain posture and rotate with precision to create the impact position you want.Band Swing ElevationCombine this with the Swing Arc Pump Drill and your Swing will be on point!Band Switch Stance Torso RotationsA Golf focused movement that helps you stabilise against the ground and separate the upper and lower body directly improving your Golf Swing potential.Band TricepsBand triceps extension that builds the arm strength behind a stable trail-arm delivery through impact.Banded Hip Flexor StretchThis opens up the Hips unlike almost anything else, enjoy!Banded Upload DrillWant to get a wide, tall back swing that helps you rip into the back of the ball?Cable All 4's Pull AwayHigh quality Core work with a focus on anti-rotation and maintaining your centre of gravity through Spine angle and posture.Cable Core Pull DownCable pull-down powered by the trunk, teaching the core and lats to deliver force as one unit.Cable Face PullCable face pull that builds the rear shoulders and shoulder-blade muscles that keep the chest up at address.Cable Golf Posture T-spine PressAn incredible movement for Swing specific gains and improved range of motion.Cable ImpactOne of our favourite movements to develop sequencing, speed and ground forces in your Swing.Cable Jumping Pallof RotationsAn all round movement for your Golf Fitness challenging your dynamic ability, stability, balance and rotation in one movement.Cable Kneeling Chest FlyBuilding upper body strength and functional alongside high level Core engagement.Cable Kneeling Chest PressBuilding upper body strength and functional alongside high level Core engagement.Cable Kneeling Pallof RotationsWorking into your upper body rotation with increased Core activation and balance elements with the kneeling position.Cable Lat Pull DownA very important movement to target some of the big muscles in the back and upper body.Cable Pallof PressThe ability to stabilise your body whilst resisting lateral and rotational forces is literally the foundation of your Golf Swing and that is what we work on with the Pallof Press.Cable Rotational Split SquatWhen you can balance and stabilise through this movement your Golf Swing will improve.Cable Seated RowWorking specific strength for the Back as well as improving Core engagement and posture.Cable Split Rotational RowSplit stance cable row with rotation, pairing a strong pull with the torso turn of the downswing.Cable Split Stance Lat Pull DownAll the benefits of the full Lat Pull down with enhanced balance, awareness and control.Cable Split Stance PressSplit stance cable press that builds pushing strength while the trunk resists being turned by the load.Cable Split Stance RDLA great movement for Golfers to build stability, balance and posterior chain engagement in one movement.Cable Split Stance Reverse FlySplit stance cable reverse fly for the rear shoulders, with a narrow base that makes the trunk stabilize.Cable Split Stance RowOne of the best 'pull' movements a Golfer can do for improved upper body function and balanced rotation that directly impacts your Swing.Cable Split Stance Torso RotationSplit stance cable rotation that strengthens the turning muscles of the swing under steady load.Cable Split Stance Vertical RowAn incredible Row option for Golfers to build strength, stability and rotational quality.Cable Step To LateralA dynamic movement with lower body stability and power matched with high levels of Golf specific separation and rotation.Cable Step To ReleaseWe use the dynamic Golf Swing sequence in various ways and this specific variation helps with high level force creation against the resistance improving your release mechanics!Cable Step to Rotational PressA hugely important move in our training as you learn and develop the kinematic sequence that powers your Golf Swing.Cable Swing Arc Pump DrillWant to nail your Transition and hit it flush?Cable Switch Stance Torso RotationsA Golf focused movement that helps you stabilise against the ground and separate the upper and lower body directly improving your Golf Swing potential.Cable Triceps Pull DownA simple movement focusing on the Triceps.Spinal ReleaseAiming to lengthen the spine and increase overall mobility here using the band to reduce tension all round.
Methodology
1Articles
38 Resistance-Band Exercises for More Clubhead SpeedEight resistance-band exercises that build the rotational power and clubhead speed the golf swing demands — do them at the gym, at home, or on the range.Band-Resisted Impact Training: The Missing Piece in Most Golf Fitness ProgramsMost golf training builds strength and mobility but never trains the moment that matters most — impact. Here's why band-resisted impact training is different, and how it works.Band-Resisted Impact Training: The Missing Piece in Most Golf Fitness ProgramsMost golf training builds strength and mobility but never trains the moment that matters most — impact. Here's why band-resisted impact training is different, and how it works.