Lateral Bound to Med Ball Throw: The Ultimate Golf Exercise for Clubhead Speed & Power

If you’re a golfer looking to unlock more power, generate higher clubhead speed, and finally translate your gym work to your swing, then the lateral bound to med ball throw is a go-to exercise you should not skip.

This powerful movement combines lower-body explosiveness, core rotation, and upper-body force production, mimicking the exact kinetic sequence of the golf swing—especially that crucial moment of transitioning power from the trail side to the lead side.

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What Is the Lateral Bound to Med Ball Throw?

This exercise blends a frontal-plane power movement (lateral bound) with a rotational power output (med ball throw). You start by loading your trail leg, perform a lateral jump toward your lead side, and immediately deliver an explosive med ball throw into a wall (or to a partner). Think of it as a progression of the med ball shot put, but with increased speed and load transfer from the ground up.

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Why Golfers Should Use It

✅ Replicates Golf Swing Kinetics
You load the trail side, transfer force to the lead side, and rotate the upper body—all fundamental to a powerful golf swing.

✅ Boosts Clubhead Speed
This explosive drill trains your body to use ground reaction forces more effectively, leading to increased swing velocity and ball striking power.

✅ Improves Lower-Body Power & Stability
The lateral bound challenges frontal plane stability and develops the glutes, adductors, and stabilizers necessary to support a dynamic golf swing.

✅ Engages the Core in Rotation
Because you’re throwing rotationally, you’re building core strength and rotational acceleration, helping your body move as one cohesive unit.

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How to Do It (Form Tips)

1. Start in an athletic stance, holding a light-to-medium med ball at chest level.
2. Load into your trail leg, bending slightly at the hip and knee.
3. Explosively bound laterally to your lead leg while maintaining posture.
4. As you land, use that momentum to rotate through your core and upper body.
5. Throw the med ball into the wall as powerfully and accurately as possible.
6. Reset and repeat for 4–6 reps per side.

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Programming Tip for Golfers

• Use this drill 2x per week during power training phases.
• Perform it after a dynamic warm-up but before heavy lifting.
• Pair with landmine rotational press or medicine ball slams for full rotational training.

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Golf Swing Translation: How It Helps

This drill teaches your body to:

• Load your trail hip (crucial for coil and power storage)
• Explode through the lead leg (mimicking downswing dynamics)
• Transfer rotational energy efficiently through your torso and into your arms
• Decelerate and stabilize your finish (reducing injury risk)

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Common Mistakes to Avoid

🚫 Landing stiff without absorbing force
🚫 Rotating from the arms instead of the hips and core
🚫 Rushing the movement without balance or control

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Takeaway: Power Your Swing from the Ground Up

The Lateral Bound to Med Ball Throw isn’t just a flashy drill—it’s a targeted power exercise rooted in biomechanics that helps golfers of all levels become more explosive and consistent. It’s ideal for golfers who are serious about increasing their clubhead speed, improving ground force production, and building a smoother, more powerful swing.

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Learn More:

• Want more golf power exercises? Check out our Landmine Rotational Jerk Press Blog.
• Curious how rotational training impacts your swing? Read our Med Ball Shot Put Throw Breakdown.
• Don’t forget to explore our Golf Hip Anatomy Guide to see how your structure may impact your ability to rotate and generate power.

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Ready to unlock next-level performance?