A good warm-up makes every round or workout feel better. This garage-gym video shows the band used for stretches before golf and how changing your stance adjusts the resistance.
What you'll see in this video
You'll see the carry case and booklet, the thick band and its grippy rubber grooving, and stretches and standing moves with a wider or narrower base.
Exercises to try
Golf Warm-Up Rotation
- Hold the band overhead, hands wide, and pull it taut.
- Lower it behind your shoulders and rotate your torso slowly side to side.
- Keep your hips facing forward.
- Finish with a few overhead reaches.
Sets/reps: 10 slow rotations per side. Benefit: Warms up the spine and shoulders before a round or any rotational sport.
Overhead Side Stretch
- Hold the band overhead with hands wider than shoulders and gently pull it taut.
- Lean slowly to one side, keeping your hips still.
- Feel the stretch along your side and lats.
- Return to centre and repeat on the other side.
Sets/reps: 5 slow reps per side. Benefit: Opens the lats, sides and shoulders, which often get tight from sitting.
Banded Squat
- Stand on the band, feet shoulder-width apart, hands at your shoulders holding the loop.
- Sit your hips back and down, knees tracking over your toes.
- Go as deep as is comfortable with a tall chest.
- Drive up through your whole foot.
Sets/reps: 3 sets of 12. Benefit: Strengthens the legs and glutes for stairs, standing up and everyday movement.
Bent-Over Row
- Stand on the middle of the band, feet hip-width apart.
- Hinge forward at the hips with a flat back and grab the band in each hand.
- Pull your hands toward your lower ribs, squeezing your shoulder blades together.
- Lower slowly with control.
Sets/reps: 3 sets of 12. Benefit: Builds the upper back and rear shoulders that help you stand tall.
Who this helps
Golfers, weekend athletes and anyone who wants a quick warm-up before sport.
Safety note
Check the band for wear before each use, anchor it only to sturdy fixed points, keep movements slow and controlled, and stop if anything hurts. If you have an injury, a health condition or are pregnant, talk to a doctor or physical therapist first.
Ready to try it? The NOVARISIA 76" extra-long non-slip fabric resistance band is $27.99 for a single band, $49.99 for the Duo Pack and $94.99 for the Full Spectrum Pack. Every order includes a free carry bag and our 30-day guarantee. Shop the bands.