Golfers must be able to develop power.
Power is the ability to display strength quickly. There is a time component to power.
The golf swing is a fast movement that using a light club. This makes it very powerful.
A lot of power training mistakes for golfers come from using implements that are too heavy or moving too slow.
Medicine balls are a popular tool for developing power. The rotational MB throw is one of the more common exercises for rotational athletes because of similarities in the pattern.
I do like this exercise and there are a lot of things that we can work on by including it. Power generation is one, but we can also use it to help with hip or upper back mobility.
A lot of golfers do not rotate well into their back swing or into their lead hip. Looking for those qualities in this exercise can help golfer when it comes time to hit the ball.
Be sure not to sway, slide, reverse spine, or reverse pivot with this drill, just as you do not want to on the course.
There are a lot of other exercises that we can use a med ball for to develop power and other qualities beneficial for golf.
Some tips for success:
- Use a light weight and throw it as hard as possible. I like 2-6 lbs most of the time.
- Stand on the ground. You will maximize force production by using a solid surface.
- Be aware of your surroundings and the rebound. Use a solid wall, catch the rebound, and stay out of crowded areas.
I like the side to side MB throw because we get to rotate and smash the ball. It might not look specific to golf but the benefits are. Throwing the ball as hard as possible into the ground will help produce force. But seriously, throw it hard.
I am often OK with creeping up to a heavier med ball on this drill because gravity helps offset some of the weight.
Progressing off of the first MB drill, we have the rotational slam. The rotational demand here is much higher than the first drill.
The same rules apply as above. I like 6 lbs or less for the med ball.
The overhead MB throw is a good way to develop force without the benefit of gravity. The keys to success here are to push off of both legs and come forward, unleashing the ball. This teaches power production while promoting core control. Keeping a rigid torso to produce force is needed for golfers.
I like to keep the MB light here. I like 2-4 lbs. You read that right. Maybe 6lbs, but definitely not 12, 15, 20, 30, etc. The name of the game is speed and too heavy of a med ball is not fast.
To progress this one step further we can add a rotational component to the overhead throw. This gives us the same benefits as above but adds in some thoracic mobility.
These MB exercises are supposed to help with power production. They might not all look like a golf swing but they do have the same mobility and stability requirements of golf. Add them to your program to play better golf.