Golf Speed Training: Med Ball Shot Put for Explosive Swing Power
Why Med Ball Shot Puts Are a Must for Golfers
Adding distance to your drives isn’t just about strength—it’s about explosive power and rate of force development (RFD). The medicine ball shot put is a ballistic, upper-body dominant drill that trains your core, shoulders, and hips to fire in unison—mimicking the acceleration and release phases of your golf swing.
Key benefits for golfers:
- Rotational Power: Trains you to generate torque through the hips and transfer it up through the torso and arms.
- Explosive Upper-Body Drive: Develops rapid shoulder extension and core bracing for a stronger finish.
- Sequencing & Timing: Reinforces the ground-to-hands power chain in one fluid movement.
How to Perform the Medicine Ball Shot Put
- Stance & Setup
- Stand with feet hip-width apart, knees slightly bent, and toes pointed forward.
- Hold a medicine ball (6–10 lbs) at chest height with both hands.
- Loading Phase
- Coil your torso away from your target side, shifting weight onto your back leg.
- Keep your front knee soft and core braced.
- Explosive Release
- Drive through your hips toward the target, rotating your torso explosively.
- “Put” (push) the ball forward and slightly upward, extending the arms fully at the end.
- Catch & Reset
- Let the ball land or catch it on the rebound.
- Reset your posture and repeat for 3–4 sets of 6–8 reps per side, resting 60 sec between sets.
Form Tips:
- Fast Intent: Think “push the ball as hard as you can,” focusing on speed, not load.
- Full Extension: Finish with locked-out arms and a strong core brace with a forceful exhale of breathe through pierced lips.
- Stable Base: Keep feet planted—force should come from hip drive, not leg push alone.
Integrating Shot Puts into Your Golf Workout
- Warm-Up: Use light med ball throws to awaken your core and shoulders.
- Main Power Circuit: Combine shot puts with kettlebell swings and banded rotational slams for a total-body power session.
- Pre-Round Prep: 1–2 sets of med ball shot puts to prime your explosiveness before teeing off.
From Drill to Drive: Real Gains on the Course
Golfers who consistently train med ball shot puts report:
- Increased clubhead speed (+5–10 mph common in 6–8 weeks)
- Longer drives (10–25 extra yards)
- Better transition control through impact
- Reduced late-round fatigue due to improved muscular efficiency
Take Your Power Training Further
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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✅ Golf-Specific workouts you can do anywhere
Train smarter, swing stronger, and see real gains on the course with PinSeeker!
