The Missing Piece To Your Golf Program…

The Missing Piece To Your Golf Program…

“I really want to get my ball speed up this year.” Okay, that’s great. Let me hear your workout program. “Well, Monday I do chest and tri’s, Tuesday back and bi’s…” 

Come on!!!

Before I get into what you're missing, I will say I am all for the typical bodybuilding schedule for the person who is looking to increase muscle mass and look good. It’s easy to follow and most likely you will have access to all the equipment you need at the gym in your town.


If you are someone looking to improve your performance in a sport, your training needs to align with the demands of that sport. 

Okay, let’s do this.

In the past I have discussed different ways to improve your game, like improving your mobility. Take a look at this article to learn how mobility can increase your power. Today, I am going to go over how one piece of equipment can drastically change your game for the better.

The medicine ball.

No, I am not talking about the stability or yoga ball where you see crazy people trying to do squats on them. I hope I don’t have to tell you not to do this, but please don't. 

I am talking about this bad boy:

As said previously, power needs to be addressed outside of golf. Yes, swinging a club helps, but if your goal is to improve this quality, it needs to be emphasized during your strength program.

Let’s dive into the benefits of using a med ball.

Transverse Plane

Finding rotational exercises is not always easy. That’s why the med ball is a perfect way to work in the transverse plane. Not only is it a simple piece of equipment, but it doesn't carry a great deal of risk. I have seen people do some crazy rotational exercises with barbells and it doesn't always end well. That’s why I keep it easy and progress my golfers through a series of rotational med ball movements. I’ll show you some at the end!


We already know increasing club head and ball speed is a goal for many golfers. I actually like to measure velocity of the throws to ensure the athlete is giving me as much effort as possible. At the end of the day, most people love to see measurable data. I tend to keep the weight of the med balls under 6 lbs for this reason. This ensures the highest power output without the weight of the med ball compromising movement. 


Anyone can use a med ball, I can have my 12 year olds all the way up to my 40 year olds training with it. Also, you can use a med ball almost anywhere. Ideally, you want a wall but you can have a partner catch it or throw it on a field.

In the early stages I keep it to one movement, but as the athlete improves I will progress to multiple med ball exercises within one. I like to challenge the athletes and keep it fun for them.


Now that we have a good understanding of the benefits, let’s check out some exercises you can start using. 

Movement quality is always above everything else. Once you perfect the movement, then you want to maximize power output.

Reps: I typically program lower volume to keep the quality high. 3-5 sets of 3-6 reps.

Scoop Toss:

Rotational Overhead Stomp:

Rotational Step + Overhead Throw:

Now go throw some med balls and stop training like a typical gym bro!

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