Looking to gain club head speed and hit longer drives? Med ball exercises for are one of the simplest and most effective ways for golfers to train explosive power and boost their swing speed.
The best part? You can do them at home or in the gym with just a med ball.
Warning⚠️- Driving distance may significantly increase!
If you’re reading this article, you’re obviously interested in all things club head speed. Make sure to check out my comprehensive resource on swing speed training: Swing Speed Training – The Fit For Golf Guide.
1. Transition Slams
Wind up quickly then slam the ball down as hard as you can just outside your trail foot.
This will train the obliques and lats in a manner very similar to how they create power in the swing.
More range of motion ✅
More power ✅
2. Med Ball Rotational Chest Throw
This is similar to the first exercise, except you are going to wind up and then drive the ball into the ground as hard you can with your trail arm.
The first exercise targets the lead side more, while this targets the trail side more 🎯
3. Med Ball Slams
Reach back over head to stretch your lats and abs, then rip the ball into the ground as hard as you can.
*MAKE SURE YOU USE AN APPROPRIATE – NON RUBBER BALL* 🤕
This is a great exercise for upper body power, and also nice for shoulder mobility 🚀 .
What ball is this?
It’s the Dynamax Med Ball Mini.
It’s the best I’ve used by far.
I recommend a 2-6lb ball. Most people use balls much too heavy to get the desired effect.
We want to be able to get the right movement & go fast ⚡️.
Sets, reps, frequency
I would do these in a mini circuit.
- 5 reps of each exercise
- 30-60 second break between exercise
- Repeat for 3 rounds
You must be thoroughly warmed up before power training like this.
A simple way to warm up is to do 2 warm up rounds at ~75%.
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