Supine Medicine Ball Throw: Explosive Upper Body Power Training for Golf

Key Points

• Why: 

  • Develops upper body power without momentum – isolates explosive push strength.
  • Builds upper body power critical for the golf swing using a simple, low-equipment drill.

• Setup & Execution: 

  • Lie flat on the ground with a light medicine ball held at your chest.
  • Explosively throw the ball straight up, then catch it (or have a partner catch and return it).

• Key Tips:

  • Keep the load light to ensure high-speed movement.

  • Perform 3–5 reps per set.

  • Rest 60–90 seconds between sets.

  • Complete 3 total sets.