Rotational Medicine Ball Throw: Build Explosive Power & Protect Your Back

Key Points

• • Purpose: 

  Build rotational power for the golf swing, improve club head speed, and reduce back injury risk.

  • Setup: 

  Stand in an athletic stance holding a light medicine ball at your chest (2–4 kg recommended).

  • Execution:

  • Rotate back like a golf swing.

  • Throw the ball against a wall with full intent and catch it as it returns.

  • Perform 3–5 reps per side.

• Tips:

  • Move with speed and intent to get the most benefit.

  • Lighter ball allows for faster, more explosive movement.

  • Expect asymmetry—most players feel more natural on their dominant side.

• Benefits: 

  • Enhances rotational force production, develops thoracic spine robustness, and helps prevent golf-related back pain.