Golf Exercises with a Medicine Ball

Golf Exercises With a Medicine Ball: Build Core Strength and Improve Your Swing

Golfer throws medicine ball at wall to boost core strength and power for a more effective golf swing.

While it’s true that many aspects of your golf game can be improved with practice on the course, being a serious golfer also means setting aside time for some conditioning and strength training off the course. Specifically, many golfers rely on medicine ball exercises to elevate their overall strength, stability, and range of motion, which can help reduce the risk of injury and boost performance.

Why Medicine Ball Training Matters for Golfers

Training with a medicine ball could help you strengthen not just your physical fitness but also your overall golf game. Medicine ball exercises can be tailored to enhance your sequencing, deliver explosive power on your swing, and develop functional and golf-specific strength.

Because medicine ball workouts can increase your mobility and sense of balance, too, performing these exercises regularly may also be effective for injury prevention. 

The Science Behind Medicine Ball Training and the Golf Swing

Understanding the biomechanics of the golf swing helps you see why medicine ball training can be so effective in improving your game, including your swing. For any given swing, your shoulders and hips must rotate smoothly away from your target during the backswing. From there, your weight shifts to your opposite foot as you make the downswing and follow through.

Essentially, your body uses all three planes during a golf swing, all of which can be strengthened through medicine ball training:

Transverse plane – Think of this as your body’s twisting or rotation power.

Frontal plane – Essential for side-to-side movements.

Sagittal plane – Critical for front-to-back movement, such as during sequencing.

Best Golf Exercises With a Medicine Ball

So, what are specific medicine ball exercises you can work into your golf training routine?

1. Rotational Medicine Ball Throw

Purpose: Build explosive rotational power that mirrors the golf swing’s motion.

How to Perform:

Stand perpendicular to a wall (about 3–4 feet away), holding the medicine ball at chest height.

Rotate your torso away from the wall, loading your trail hip (as in your backswing).

Explosively rotate toward the wall and release the ball, mimicking the downswing.

Catch or retrieve the ball and repeat.

Focus: Keep your core engaged and drive the motion from your hips, not your arms.

Reps: 3 sets of 8–10 throws per side

2. Medicine Ball Slam

Purpose: Build power and core strength while enhancing coordination.

How to Perform:

Begin with feet shoulder-width apart and holding a medicine ball in front of you.

Lift the ball overhead until your arms are fully extended.

Bring the ball forcefully toward the ground between your feet, driving it down with as much power as possible.

Squat down to pick the ball up and repeat.

Focus: Keep your core engaged and hinge your body at the hips while you bend.

Reps: 3 sets of 8–10

3. Seated Rotational Throw

Purpose: Improve rotational power (essential in an effective, powerful golf swing).

How to Perform:

Sit on the floor with your legs extended, keeping your back straight and your hips parallel to the wall. Hold a medicine ball in front of you with your elbows slightly bent.

Rotate your upper body away from the wall.

Rotate quickly and forcefully back toward the wall, throwing the ball hard against it.

Catch the ball as it bounces and repeat the motion.

Focus: Use your hips to drive your power through your back leg and hip.

Reps: 3 sets of 8–10 on each side

4. Medicine Ball Step-to-Rotation Drill

Purpose: Build rotational power that can improve golf swings while reducing injury risk.

How to Perform:

Begin in a standing position while holding a medicine ball at your back shoulder.

Step behind your front foot, driving off of your back leg.

Return to your starting position while driving power through your hip and rotating your shoulders back.

Focus: Ensure that your power is coming primarily from your hips and core, not just your arms.

Reps: 3 reps of 8–10 on each side

5. Overhead Medicine Ball Rotational Lift

Purpose: Build core strength and rotational stability.

How to Perform:

Stand with feet shoulder-width apart and the medicine ball held out in front of you.

Rotate your hips and torso to bring the ball down.

Drive the ball forcefully overhead using your hips, legs, and torso.

Rotate to one side and slam the ball down next to your foot or against the wall.

Repeat on the other side.

Focus: Notice the transfer of power from different areas of your body, keeping each transition smooth.

Reps: 3 sets of 8–10 on each side

6. Medicine Ball Lunge with Twist

Purpose: Build full-body strength and rotational movement.

How to Perform:

Stand with feet hip-width apart and a medicine ball held at chest-level.

Step forward with one leg and perform a lunge.

At the end of the lunge, rotate your torso and the ball toward your front leg.

Return to the center and stand up to switch sides.

Focus: Keep your core tight throughout this exercise and ensure proper form to avoid injury.

Reps: 3 sets of 8–10 on each side

7. Kneeling Medicine Ball Chop

Purpose: Build rotational conditioning and enhance stability in your golf swing.

How to Perform:

Stand in a half-kneel with a medicine ball at your shoulder.

Rotate your torso and swing the ball diagonally across your body.

Return the ball to your starting position and switch sides.

Focus: Keep your core tight and rotate at your core, not your back.

Reps: 3 sets of 8–10 on each side

Drills for Improving Core Stability and Balance

In addition to the above medicine ball exercises, you may try these simple drills to stabilize your core and overall balance.

Isometric rotational holds: Stand in your golf stance, hold a cable or resistance band at chest height with arms extended, then rotate your torso away from the anchor point. Hold that twisted position up to 30 seconds while bracing your core and keeping your hips stable. Perform 3–4 holds per side, focusing on resisting the pull back toward the anchor point.

Single-leg rotational balance drill: Start by standing on one leg with your knee slightly bent. Hold your arms out to your sides as you slowly rotate your body from side to side and focus on maintaining your balance.

Pallof press (using resistance bands or a light medicine ball): If using a medicine ball, start by pressing the ball against a wall with the side of your hand while standing parallel to the wall itself. Then, use your upper body strength to press the ball into the wall for 5 seconds. Repeat for several reps.

How to Incorporate Medicine Ball Workouts Into Your Golf Routine

Not sure where to begin when it comes to integrating these workouts into your routine? For starters, plan to perform these exercises two to three times per week, being careful to warm up with mobility drills to avoid injury. This, in addition to prioritizing form, will help you get the most out of them.

As you train, try pairing your medicine ball exercises with golf-specific movements (such as your swing). And by finishing with recovery work, you can minimize any soreness while promoting healing.

Common Mistakes to Avoid With Medicine Ball Training

Before diving into your first medicine ball workout, avoid using too heavy of a ballavoid using too heavy a ball. Maximizing the benefits of medicine ball exercises is less about weight and more about your form, so start light and gradually add weight as needed.

As you work through each move, focus on your posture and form, ensuring that your motions are smooth, deliberate, and controlled. Remember, too, to engage your lower body for maximum results. Poor posture or a lack of control could increase your risk of injury.

The Role of Core Strength in Injury Prevention

Medicine ball training can enhance core strength, which is key to preventing injuries. With a strong core, your spine is better stabilized as well. This, in turn, reduces stress on other parts of your body (like the hips and knees) and supports better posture. In this sense, doing medicine ball exercises may not only enhance your performance but also reduce your risk of injury on the course.

Medicine Ball Training and Golf Swing Sequencing

The right medicine ball training exercises can be especially useful for improving your golf swing sequencing, training different parts of the body to move smoothly and deliberately throughout different stages of the swing. Likewise, medicine ball training can create a natural rhythm that teaches your body to move more efficiently during the swing while enhancing overall stability through core strength.

Sample Medicine Ball Workout for Golfers

While your medicine ball workout is yours to customize, here’s a basic sample workout to get you started.

After warming up with light cardio and/or dynamic stretches, try:

Rotational medicine ball throw (3 sets of 8–10 reps)

Seated rotational throw (3 sets of 8–10 reps)

Medicine ball step-to-rotation drill (3 sets of 8–10 reps)

Kneeling medicine ball chop (3 sets of 8–10 reps)

Be sure to give yourself a minute to rest between sets and start with a lighter medicine ball as you focus on perfecting your form.

How Medicine Ball Training Benefits Golf Instructors

Golf instructors should be familiar with some key medicine ball workouts that they can teach their students for different purposes — from improving swing sequencing to strengthening the core. Plus, when golf instructors incorporate medicine ball training tips into their own workouts, they can stay limber and minimize any risk of injury. This keeps them in the best shape to teach and remain active as golfers.

An advanced golf instruction program, such as Keiser University College of Golf’s Master of Science (MS) in Golf Teaching and Learning, offers the intensive theoretical and practical training that current and aspiring instructors need to make a difference.

FAQ: Golf Exercises With a Medicine Ball

What muscles do medicine ball exercises work for golfers?

This depends on the specific exercise, but in general, medicine ball workouts improve strength and stability in the core and back muscles, shoulders, and lower body.

How often should golfers do medicine ball training?

Ideally, golfers should incorporate medicine ball training into their workouts two to three times per week.

What size medicine ball should I use for golf exercises?

This will vary from one golfer to the next. If you’re using a medicine ball for the first time, try starting with a lighter ball (4–8 pounds). You can always work your way up to a heavier ball as needed, but only once you’ve perfected your form.

Can beginners safely perform these exercises?

Yes, the exercises outlined here can be safely performed by beginners, so long as you are focusing on proper form and not using a ball that’s too heavy.

Do professional golfers use medicine balls in training?

Yes, medicine ball exercises are a key part of training and conditioning for many golf professionals (according to a Golf Digest article).

Flex Your Golf Knowledge With a Formal Degree

Training with a medicine ball may not seem like the most obvious way to elevate your game — yet when you think about the muscles these exercises work and the range of motion they promote, it becomes more evident why so many professional golfers and trainers rely on these exercises in their weekly routines.

Looking for more ways to enhance your knowledge of the game? Consider pursuing a BS in Golf Management or an MS in Golf Teaching and Learning from Keiser University College of Golf. Get in touch to learn more about our programs or start your application today.