Band Push (Dowel) Exercise


The Band Push (Dowel) Exercise is a great way to build strength and stability in your chest, core and hips.

The Band Push (Dowel) Exercise forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.


This exercise requires a resistance band or tubing, connected to one end of a dowel.  Alternatively, you could use a cable machine with a stability bar or rope attachment.

A broom handle makes a suitable dowel, ideally with a strong hook on one end that can be used to attach the band.  It is possible to just hold the band against the dowel with your hand.  Alternatively, you could use a piece of rope and hold it taught.


  • Connect a dowel to a resistance band that is anchored at about waist-height behind you.
  • Start by standing, hinged at the hips, your knees slightly bent, holding a the dowel at arms length in front of you with a wide grip, the band connected to the right end of the dowel.
  • Slowly bring your right hand to your chest and then push it back out to the starting position, as you keep your torso and left arm still.
  • Repeat for the desired number of repetitions.
  • Switch the dowel so the left end is connected to the band, and repeat by pushing with your left hand.

Try not to move any part of your body except the arm that is working.

Keep your back flat, your shoulder blades pulled back and down, and your abdominal muscles engaged throughout.

You should feel it working your chest, hips and core.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


You May Also Like

Golf Performance Programmes – the most effective golf-specific fitness regimens on the planet, guaranteed to make you a better golfer!

There are a number of other golf-specific stability exercises in the Golf Loopy Train like a Champion System.

Introduction to the Swing like a Champion System.

Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing.


» Train like a Champion home page.

» Swing like a Champion Home Page.

Share the knowledge!