Golf Exercise for Swing Speed: Med Ball Slams from a Square Stance
✅ Unlock Explosive Power with Med Ball Slams from a Square Stance
If you want to add serious speed to your golf swing, your training needs to include exercises that develop rotational power, force transfer, and total-body explosiveness. One of the most effective and versatile tools for this purpose? A medicine ball.
Today’s featured exercise — the medicine ball slam from a square stance — trains the core, hips, and shoulders to fire together explosively, mimicking the dynamic force generation needed in your golf swing.
Whether you’re trying to break 90, break 80, or finally feel effortless clubhead speed off the tee, this drill will elevate your power potential.
🧠 Why It Works for Golfers
Golfers don’t just need strength — they need to generate it fast. This is called rate of force development (RFD), and med ball slams directly target this quality.
Training in a square stance ensures you:
- Maximize vertical and rotational force
- Engage both sides of your body symmetrically
- Develop better ground reaction force and core-to-extremity sequencing
This is functional power you’ll feel on the course.
✅ How to Perform Med Ball Slams (Square Stance)
- Start in an athletic stance, feet shoulder-width apart, toes pointed forward.
- Hold a moderately weighted medicine ball (6–10 lbs) at chest or overhead level.
- With a tall spine and braced core, slam the ball down directly in front of you using your full body — hips, abs, and shoulders should all contribute.
- Catch or retrieve the ball, reset, and repeat.
- Perform 3–4 sets of 5–6 reps, focusing on maximum intent and speed.
Coaching Tips:
- Think fast and violent, not just heavy.
- Don’t let your knees collapse — keep the glutes active and knees tracking over the toes.
- Exhale forcefully on the slam to engage your core and improve timing.
🔥 Pro Tip for Golfers
The golf swing is fast — so your training should be, too.
Med ball slams develop dynamic sequencing, where power starts from the ground, transfers through the hips and core, and finishes through the hands — just like your driver.
Done regularly, these slams can help increase clubhead speed, swing efficiency, and distance off the tee.
🚀 Start Your Golf Speed Training Today
This exercise is just one of the dozens of targeted golf exercises in our PinSeeker Performance Program—a 6-week, lifetime-access golf workout program designed to build mobility, strength, and power exactly where you need it.
🏌️♂️ Swing with more rotation and less pain
🏋️♀️ Improve strength, flexibility, and balance
⛳️ Play more consistently, regardless of age or experience
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✅ Lifetime access
✅ Golf-Specific workouts you can do anywhere
Train smarter, swing stronger, and see real gains on the course with PinSeeker!
