Fitness & Warm-Up · Drill
Train at Home With a Slam Ball
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A slam ball is a great piece of home equipment for golf. It builds core strength and turning power. Pick a weight you can handle. Warm up first and listen to your body. Try a kneeling chop. Kneel on one knee with the ball next to the knee on the ground. Keep your hips still. Lift and drive the ball across your body on a diagonal. Do both sides.
The drill
- Choose a manageable weight.
- Warm up first.
- Kneel with the ball beside your down knee.
- Keep your hips steady.
- Chop the ball across your body.
Why it works
Golf swing power comes from the trunk turning against a stable lower body. Kneeling on one knee limits hip movement, so your torso and shoulders have to do the work. Driving the ball on a diagonal trains the same path of force your body uses to rotate through the ball.
Common mistakes
- Choosing a ball that is too heavy, so your back arches and the movement turns into a lift.Drop to a lighter ball you can move smoothly for every rep with the same form.
- Letting your hips shift or spin to help the chop.Keep your hips square and still, and make the chest and arms do the turning.
- Using only your arms to throw the ball across.Start the move by turning your chest, and let your arms follow.
How you'll know it's working
- Your hips stay facing the same way from the first rep to the last.
- The ball travels in a smooth diagonal line, and you feel the effort in your sides and trunk rather than in your lower back.
- Both sides feel similar in effort and control.
Make it easier or harder
Easier: Use a lighter ball and do fewer reps, or lift and rotate slowly without slamming the ball.
Harder: Use a slightly heavier ball, add reps, or increase the speed of the chop while keeping your hips still.
Common questions
How heavy should a slam ball be for golf training?
Pick a weight you can move with control and good form for every rep. If your posture breaks down or you have to heave it, the ball is too heavy.
How often should I do slam ball drills for golf?
A short session of about 10 minutes, a couple of times a week, is a reasonable start. Warm up first, and stop if it hurts.
