When you’re trying to smash a golf ball over 300 yards with nothing but a bit of metal on a stick, you better believe you need some serious muscle.
Golfers may come in all shapes and sizes, but there’s one thing they all share—a powerful set of arms, a rock-solid upper body, and a core that could probably withstand a Mike Tyson body shot.
All this muscle is essential when you’re trying to rotate through a golf swing that resembles a small tornado.
Clubhead speed is the golden ticket to long drives, and the more oomph you can put into your downswing, the further that ball is going to fly.
So, where does this magical energy come from? Strong shoulders, lats, and core, of course.
And that’s exactly why medicine balls have become the best friend of many a golfer.
Well, friend, let me tell you—if you’re looking to bulk up and add some serious power to your golf game, medicine balls are the secret sauce, whether you’ve got a tee time or not.
Rory McIlroy: A Lesson in Power
Take Rory McIlroy, for example. The man is a beast, and it’s not just because he can swing a club like he’s trying to take down a tree.
Rory’s workout routine is as intense as a Ryder Cup playoff, and it’s all about maximising his physicality.
A little peek into his training, courtesy of the DP World Tour, reveals a smorgasbord of free weights, deadlifts, dumbbell lunges, and dynamic burpees.
And it’s not just for show. Even at 35, Rory is still finding ways to add yards to his drive—topping the charts in the 2022/23 PGA TOUR season for driving distance.
His secret? A relentless dedication to his fitness routine, which, surprise, surprise, includes some serious medicine ball work.
But Rory’s not the only one. 2023 Puerto Rico Open champion Nico Echavarría is also in on the secret.
He’s thrown medicine balls into his training regimen to add that little extra something to his game. The guy is leaving no stone unturned, and neither should you.
Medicine Ball Moves to Power Up Your Game
So, how can you get in on this action? Medicine ball exercises are your ticket to building the kind of power that’s not just for the golf course but for life in general.
Here are a few moves that can help you channel your inner Rory—no clubs required.
Pivot Swings
Ever seen a golf swing? Of course, you have. Now, imagine doing that with a medicine ball.
Stand side-on to a partner, hold the ball, and mimic a slow-motion golf swing. When you reach your backswing, throw the ball to your partner.
This exercise is a core and shoulder burner, perfect for building the rotational power every golfer—and gym-goer—needs.
Rotation Lunges
Get into a lunge position with the medicine ball in hand. Keep your core tight as you raise the ball overhead, then rotate your torso to the side.
This move will light up your core and legs, giving you the stability and strength to power through any swing—or squat.
Squat Lifts
Medicine balls add a little extra spice to your squats. Hold the ball, drop into your squat, and as you come up, lift the ball from your waist to head height.
This move adds power to your legs and core, which is essential for explosive movements on and off the course.
Russian Twists
Sit on the ground, knees bent, feet flat, and hold the medicine ball with both hands.
Lean back slightly and rotate the ball from side to side, tapping it on the ground next to your hips.
This exercise mimics the rotation of a golf swing and will have your obliques screaming for mercy.
Woodchopper
Stand with your feet shoulder-width apart and hold the medicine ball at one side of your body.
Swing it diagonally across your body like you’re chopping wood. This move works your entire core and upper body, giving you the power to drive the ball—or the barbell—further.
Medicine Ball Golf Swing
Adopt your best golf stance, grab the medicine ball, and go through the motion of a golf swing.
This move reinforces proper swing mechanics and builds balance and control—skills that are handy whether you’re on the course or in the gym.
Med Ball Wall Throws
Stand facing a wall with the medicine ball at chest height. Rotate your hips and shoulders, throw the ball against the wall, and catch it on the rebound.
This exercise is all about rotational power and control, perfect for anyone looking to add distance to their drive or power to their punch.
Standing Side Throws
Stand perpendicular to a wall with the medicine ball at hip height. Explosively throw the ball against the wall and catch it on the rebound.
This move will improve your core stability and rotational power, making you a force to be reckoned with in any sport.
Lateral Lunges with Twist
Hold the medicine ball with both hands, step laterally into a lunge, and twist your torso toward the lunging leg.
Return to the start and repeat on the other side. This exercise strengthens your lower body and core, giving you the stability and power needed for dynamic movements.
Start Light, Finish Strong
Here’s the thing—don’t go grabbing the heaviest medicine ball you can find right off the bat.
Start light and gradually work your way up as you get more comfortable with the exercises.
And as always, proper form is key. If you’re unsure, grab a fitness pro or consult with your doctor, especially if you’ve got any nagging injuries or conditions.
Whether you’re swinging a club or just looking to add some serious power to your routine, there’s a lot to learn from the way golfers train.
Medicine ball exercises are a surefire way to build strength, improve stability, and get you hitting your goals—whatever they might be.
