Add Distance to Your Drives!

If you want to hit the ball farther, you need to train your body to produce force and there is no better tool for that than a medicine ball.

Most golfers spend hours on the range trying to find more distance in their swing mechanics, while technique matters, the truth is that if your body can't produce power, your mechanics will only take you so far. Distance is a physical problem just as much as it is a technical one.

That is where medicine ball golf training comes in. A medicine ball allows you to train the exact movement patterns of the golf swing. As well as building fast twitch muscles that will translate to help you increase driving distance.

In this post, I'm going to break down the most effective medicine ball exercises you should have in your golf workout plan. Whether you're a weekend warrior or a serious competitor, these movements will help you build the rotational power and mobility needed to consistently hit the golf ball farther.

 1. Isometric Medicine Ball Press

 A simple a way to think about this exercise is generating maximum force without actually moving. In this case, you're pressing the medicine ball as hard as you can against a wall. 

 How to Perform:

1. Get into a golf posture holding a medicine ball.

2. Place the ball against a wall at chest height and press your hands firmly into the ball.

3. Engage your core and maintain your posture.

4. Hold the press with maximum tension for the prescribed time.

 2. Medicine Ball Throw

If you want to swing faster, you need to train speed. It sounds simple, but most golfers only ever train slow strength movements and then wonder why their swing speed doesn't improve. The medicine ball throw fixes that.

For this exercise to be effective you need to think "speed". Take a medicine ball that is about 6-10 pounds so that you can throw the ball fast.  

How to Perform:

1. Hold the medicine ball at chest height with your feet shoulder-width apart.

2. Bring your feet together and load into your trail heel.

3. Step your lead foot forward while staying loaded.

4. Press into your lead foot and throw the ball forward.

 3. Standing Thoracic Rotations

Thoracic mobility is one of the biggest physical limitations I see in amateur golfers. Your thoracic spine is responsible for a majority of the rotation in your golf swing. If it can't move freely, your body will compensate by over-rotating your lower back or restricting your shoulder turn, both of which kill distance and increase injury risk.

The Standing Thoracic rotation is one of my favorite exercises to address this problem.

How to Perform:

1. Stand in your golf posture holding a medicine ball against your chest.

2. Rotate your torso as far as possible while keeping your hips square.

3. Once you reach your end range, press the ball straight out in front of you.

Stay Consistent to See results

These three exercises work together as a complete power system. The isometric press builds the stable foundation. The medicine ball throw trains explosive rotational power and the thoracic rotation ensure you have the proper golf specific mobility.

Done consistently you will see a major improvement in your golf swing speed.

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