Fitness & Warm-Up · Drill
Medicine Ball Slams for Swing Speed
Part of our fitness & warm-up programs for not enough distance, tight or stiff, swing speed and strength. Build a program with it
Quick, explosive exercises teach your muscles to fire fast, like in the downswing. Start with a light medicine ball, four to six pounds. Reach it overhead and rise onto your toes. Then whip your arms down and throw the ball at the floor. Don't bend forward from your back. Do six to eight throws, two or three sets. Once that feels good, add diagonal throws. Your swing moves on a diagonal too.
The drill
- Use a light ball.
- Reach up onto your toes.
- Slam it down.
- Don't bend from your back.
- 6 to 8 throws, 2 to 3 sets.
Why it works
The downswing lasts a fraction of a second, so you need muscles that can produce force quickly, not just slowly. A fast slam trains your arms, trunk and hips to fire in sequence and then let go of the load. A light ball lets you move at speed, and speed is what you want to carry over to the swing. Staying tall and bending at the hips and knees, not the lower back, keeps the work in the big muscles.
Common mistakes
- Using a ball that is too heavy, so the throw slows down.Go back to a four to six pound ball and move it as fast as you can.
- Folding forward from your lower back to finish the slam.Keep your chest up and let your hips and knees bend as the ball goes down.
- Lowering the ball gently instead of throwing it.Rise onto your toes, then whip your arms down and throw the ball hard into the floor.
How you'll know it's working
- Each throw feels fast and sharp, and the ball hits the floor with a clear thud.
- Your lower back feels quiet, and you feel the effort in your legs, hips and trunk.
- Your last throws in a set are as fast as your first ones.
Make it easier or harder
Easier: Slam the ball straight down in front of you with a lighter ball and rest between throws until the motion feels smooth.
Harder: Add diagonal throws, aiming the ball at the floor beside your trail foot, while keeping every throw fast and your back upright.
Common questions
Do medicine ball slams increase golf swing speed?
They train your body to produce force quickly, which is what the downswing needs. Used with regular practice, they can help you swing faster.
How heavy should a medicine ball be for golf slams?
Start with a light ball, four to six pounds. It should be light enough that you can throw it fast with good posture.
