The medicine ball is a great training tool alternative to weights.  Sometimes it’s nice to put down the heavy dumbbells and give your body something different to adapt to.  Medicine balls provide an interesting change of pace where you are constantly having to make adjustments with your core to maintain your form based on how far away the ball travels from your body or how quickly you move it.  As a golfer, this is a key concept to developing the necessary stability to be able to produce more club head speed.  In the words of one of my favorite professional golfers “if you want to be able to bring it, you have to be able to stabilize it”.  Meaning, the amount of speed you produce must be controlled.  If you bring more than you can handle, you will lose your balance and struggle maintaining your posture.  And in the world of golf, that equals missing a lot of fairways and greens!

Here is a great little circuit you can add to your workout program that utilizes the medicine ball to increase stability in the necessary places and also challenge your core to maintain posture.  (the video is sped up a bit, so be sure to use a speed that will work for your fitness level)

• 10 Squat to Press
• 10 Split Stance Reaches R/L
• 20 Alternating KB Swings
• 15 Bent Over Rows
• 20 Lateral Bounds
• Repeat 4-6 Times

Enjoy!

-S