Medicine Ball Slam: Explosive Upper Body Power Training to Maximize Clubhead Speed

Key Points

• Why it matters:
  Research from the Ladies European Tour shows upper body power has the strongest correlation with club head speed.

• Form tips:

  • Always throw at 100% effort—not 50–60%
  • Lighter ball = better speed (recommended: 3–5 kg)

• Programming:

  • Do 3–5 reps per set
  • Rest 90 seconds to 2 minutes between sets
  • Complete 3 total sets for effective power output

• Reminder:
  For power development, prioritize light loads moved quickly—not heavy loads moved slowly.

• Tool of choice:
  Medicine balls are versatile, portable, and cost-effective—ideal for building explosive upper body power.

• Key exercise – Med Ball Slam:

  • Start with ball at chest
  • Raise it fully overhead while standing on tiptoes
  • Slam it forcefully into the ground with maximum intent
  • Catch or retrieve the rebound