Choosing the right medicine ball for your golf training is less about hitting a specific number and more about unlocking explosive, golf-specific power. You're here for an answer, so let's get right to it. This guide will walk you through exactly how to select the correct weight, explain why it matters, and provide a simple, powerful workout you can start today to add yards to your drives.
Walk into any gym, and you'll see people lifting heavy weights slowly. While that builds raw strength, it doesn't build the specific kind of power a golfer needs. The golf swing is a high-speed, rotational action. It's an explosive whip, not a slow push. To hit the ball farther, you need to increase your clubhead speed, and the best way to do that off the course is by training your body to move fast.
This is where the medicine ball shines. Unlike a dumbbell or barbell, a medicine ball is designed to be thrown and slammed. This type of training improves:
In short, using a medicine ball teaches your body how to create and transfer speed efficiently, which is the secret recipe for a faster, more powerful golf swing.
The single biggest mistake golfers make when starting with medicine balls is choosing a weight that's too heavy. It's a natural instinct - we think heavier equals stronger. In this case, it doesn’t. Remember, the goal is speed. If the ball is so heavy that your movements are slow and labored, you are training your body to be slow. You are literally defeating the purpose of the exercise.
Forget fixed numbers for a moment. The best way to know if a medicine ball is the right weight is to perform a simple "Speed Test." Pick a weight and perform a rotational throw against a wall (we'll cover this exercise below). Ask yourself one question: "Can I throw this ball as hard and as fast as possible?"
The movement should feel athletic, snappy, and explosive. If you have to strain, grind, or heave the ball just to get it to the wall, it's too heavy. Your focus should be on the quality and velocity of the movement, not the load. Always err on the side of a lighter weight that you can move with maximum intent and perfect form.
While the speed test is king, you need a place to start. Use these guidelines to pick a ball for your first workout. These weights are meant for dynamic, powerful throws and slams, not slow, controlled movements.
Remember, these are starting points for your *explosive* training ball. More isn't better if it compromises speed.
In an ideal world, yes. Just like you have different clubs for different shots, having a couple of different medicine balls allows you to optimize your training. You might use a lighter ball (e.g., 8 lbs) for your fastest, most explosive rotational throws, and a heavier ball (e.g., 15-20 lbs) for slower, more deliberate core strength movements like static holds or Russian twists.
Training with different weights helps build a more robust and adaptable power profile.
However, if you can only get one to start, that’s perfectly fine! Based on the guidelines above, choose a single ball in that 10-12 lb range. It’s the most versatile option. You can move it fast enough for power work but it's also heavy enough to provide a solid challenge for core exercises. It’s the perfect “7-iron” of your golf fitness toolbox.
Ready to put it to use? Perform this workout 2-3 times per week, focusing on maximum speed and quality on every single rep. Perform 3 sets of 8-10 reps for each exercise, resting 60-90 seconds between sets.
This is the most golf-specific exercise you can do with a medicine ball. It directly trains the muscles and a sequence you use to generate clubhead speed.
This exercise teaches your body to link the power from your lower body to your upper body through a stable core, which is essential for hitting solid, powerful golf shots.
Top-level golfers use the ground to create power. This slam helps you learn how to do just that, creating incredible vertical force that translates into speed through the trunk and arms.
Keep these common pitfalls in mind to make sure you get the most out of every session.
Selecting the right medicine ball isn't about ego, it’s about choosing the right tool for the job. Remember to prioritize speed over weight, let form be your guide, and focus on mimicking the explosive, rotational nature of the golf swing. Do that, and you'll be building real, functional power that translates directly into faster clubhead speed and longer, more confident shots on the course.
Adding new training methods can sometimes bring up a lot of questions. As you integrate this work, you might wonder how it connects to your on-course strategy or specific faults. That's why we built Caddie AI. Think of it as your 24/7 golf coach, on hand to answer anything from "Why do I slice when I try to swing harder?" to analyzing a tricky lie you're facing in the rough. When you have an expert in your pocket, you can move forward with confidence, knowing you have the insights you need to improve both your body and your game.
Thinking about hosting a golf tournament fundraiser is the first swing, executing it successfully is what gets the ball in the hole. This guide will walk you through the entire process, step-by-step, from laying the initial groundwork months in advance to watching your happy golfers tee off. We’ll cover everything from securing sponsors and setting your budget to planning the on-course fun that makes an event unforgettable.
A golf handicap does more than just give you bragging rights (or a reason to demand strokes from your friends) - it’s the game’s great equalizer and the single best way to track your improvement. This guide breaks down what a handicap is, how the supportive math behind a handicap index a is, and exactly how you can get one for yourself. We’ll look at everything from Course Rating to Adjusted Gross Score, helping you feel confident both on the course and in the clubhouse.
The compression of a Pinnacle Rush golf ball is one of its most defining features, engineered specifically to help a huge swath of golfers get more distance and enjoyment from their game. We'll break down exactly what its low compression means, who it's for, and how you can use that knowledge to shoot lower scores.
Figuring out which spikes go into your new (or old) pair of Puma golf shoes can feel like a puzzle, but it’s much simpler than you think. The key isn't the brand of the shoe, but the type of receptacle system they use. This guide will walk you through exactly how to identify your Puma's spike system, choose the perfect replacements for your game, and change them out like a pro.
The Golf Genius app is one of the best tools for managing and participating in competitive golf events, but figuring it out for the first time can feel like reading a new set of greens. This guide cuts through the confusion and shows you exactly how to use the app as a player. We’ll cover everything from logging into your tournament and entering scores to checking the live leaderboard so you can enjoy the competition without any tech headaches.
Walking onto the first tee with sweaty palms, worried you’ll be a good partner to paly wtih...or even asked back again ...We’ve all been there - trust me! The real trick of feeling confortable... is about how you handle you’re ready to plsy. THIS guide explains the simple rules of the rode to show you hnow t play golf while staying calm relaxed and focused... an having much morse fun while you,',re aat it? You'll also play with confidence a dn make fiendsa while you're at i
Just ask a question or share a photo and Caddie gives personalized guidance for every shot - anytime, anywhere.
