This post contains affiliate links. We may earn a few bucks at no cost to you if you purchase a product through these links. As an Amazon Associate I earn from qualifying purchases.
Explosive exercises for golf help improve your swing speed, power, and efficiency. The golf swing is one of the most dynamic athletic movements that exists. It can be difficult to generate speed and power when there are so many moving parts – and so many places to go wrong.
Performing explosive movements can train your body to move efficiently through complex movements like the golf swing. You’ll be surprised how quick your body adapts to dynamic movements. Transferring that adaption to the golf course will give you confidence to hit the ball in difficult lies, bunkers, and deep rough.
Here are some excellent explosive golf exercises:
1. Rotational Medicine Ball Throws
Rotational medicine ball throws will kick your golf swing up a notch. Maybe two notches. They are incredible for gaining rotational power and coordination. If you have seen Full Swing on Netflix, it seems like every athlete is doing these at some point during the show.
Every component of the golf swing is used during a rotational medicine ball throw. You have to load your trail leg, maintain stability, transfer weight, rotate, and throw a weight. You’ve got every base covered with this one exercise.
All you need is a sturdy wall and a medicine ball.
Here is how to perform a rotational medicine ball throw:
Setup
- Stand about 4 feet away from a sturdy wall.
- Turn sideways and hold a medicine ball in an athletic stance. You can set up similar to a golf swing.
- Grab the end of the band with both hands and stand perpendicular to the anchor point.
- Interlock your fingers to secure your grip and hold the band in the center of your chest.
- Take small side steps away from the anchor point until there is tension in the band.
Execution
- Holding the medicine ball near your waist, rotate your shoulders away from the wall. Load your trail hip just like your golf backswing.
- Reverse directions and begin transfering your weight to the front hip.
- Rotate explosively with the hips and throw the medicine ball into the wall.
- Catch the medicine ball as it returns to you.
- Repeat 3 sets of 6-8 reps for each direction.
Rotational Medicine Ball Throws Tips
This motion should feel a lot like your golf swing, particularly in the lower body. Keep the weight light and focus on being explosive – there’s no need to go heavy. Here are some great tips:
- Transfer your weight. Make sure you are loading your back hip, then transferring that load to your front hip as you rotate through. Don’t get stuck on your back hip.
- Engage your core. Your core will be doing a lot of work to accelerate the medicine ball towards the wall. Make sure you are keeping your core stable.
- Focus on form. It’s okay to pause between reps and make sure everything feels good.
2. Medicine Ball Slams
If you are at a commercial gym, medicine ball slams can be loud and annoying. Don’t worry, most people have headphones in and are focused on themselves anyways. Feel free to slam the medicine ball as hard as you can!
Medicine balls slams are excellent for developing overall strength and power. They require your entire body to move in a coordinated and powerful manner. They are also an excellent conditioning exercise.
Golfers can benefit from the explosiveness of medicine ball slams. This is another exercise that is seen frequently on the show Full Swing on Netflix. It seems like professional golfers train various medicine ball movements to create power in their golf swing. It would be smart for the average golfer to give these movements a shot.
Here is how to perform a medicine ball slam:
Setup
- Find a medicine ball and some open space. Make sure it is a soft medicine ball built for slamming.
- Take an athletic stance and hold the medicine ball in front of your chest.
- Engage your core and stabilize your shoulders. Keep your back in a neutral position.
Execution
- Squat down slightly, as if you are about to jump. Create a powerful position.
- Extend you knees and hips while swinging your arms upward to lift the medicine ball above your head.
- Stop the upward motion once the medicine ball is directly over your head.
- Use your core, arms, and lats to slam the medicine ball to the ground between your feet. Push your hips backwards and be as powerful as possible.
- Squat down and pick the medicine ball. Return to the starting postion.
- Repeat for 2 sets of 10-12 reps.
Medicine Ball Slams Tips
This is a full body workout. You may feel exhausted after just one set, so don’t overexert yourself if you aren’t comfortable. Here are some tips to get the most from medicine ball slams:
- Use a slam medicine ball. A regular medicine ball might bounce back up and be dangerous.
- Stay light. Focus on speed and form before you reach for the heavy medicine ball.
- Use your whole body. Your arms are strong enough to do this alone, but that’s not the point.
3. Kettlebell Rotational Clean & Press
The Kettlebell Rotational Clean & Press requires precision and rotational power. A traditional clean & press only trains your body on a single plan, but the rotational clean & press is a two plane movement. It builds upper body strength while increasing the mobility in your thoracic spine.
The kettlebell rotational clean & press is an excellent movement to coordinate your upper and lower body and gain speed in your golf swing.
Here is how to perform the kettlebell rotational clean & press.
Setup
- Grab a kettlebell that is a comfortable weight. Lighter is better if you are learning the movement.
- Place the kettlebell on the ground directly between your feet, about in line with the front of your toes.
- Keep your back neutral and engage your core.
Execution
- Clean the kettlebell into a racked position with your left arm so it is resting on your forearm and bicep.
- Pivot around your left hip and foot while explosively pressing the kettlebell overhead. You should turn a full 90 degrees.
- Lockout the kettlebell and find your balance. The kettlebell should be directly over you shoulder.
- Slowly lower the kettlebell to racked position, rotating back 90 degrees.
- Lower the kettlebell all the way to the ground.
- Repeat for 2 sets of 8-10 reps on each side.
Kettlebell Rotational Clean & Press Tips
The movement will feel easy if you are doing it correctly. Grab a bigger weight if you are feeling comfortable to get the maximum benefit from this movement. Here are few more tips:
- Only rotate 90 degrees. Rotating past 90 degrees puts extra strain on your lower back, so keep it to 90 degrees.
- Use some chalk. Kettlebells get slippery if you are sweating. A little bit of chalk can go a long ways in fixing that problem.
- Lock out your elbow. Press the kettlebell all the way to lockout, but don’t overextend. Keep your shoulder stable and lockout your elbow.
4. Box Jumps
Box jumps are a plyometric exercise that builds power, strength, and speed. If you have any injuries that prevent you from jumping, try doing some step ups instead. Staying healthy and ready to golf is more important than doing box jumps.
The benefits of box jumps for your golf swing are plentiful. They increase your power, explosiveness, and coordination in single a move. You can use them to gain power or to improve your conditioning. Box jumps are a simple exercise with a ton of benefits.
Here’s how to perform a box jump:
Setup
- Start with a 16-inch or 20-inch box, depending on your height. Make sure the box is sturdy and won’t slide out from under you.
- Stand about 12 inches in front of the box in an athletic stance, feet about shoulder width apart.
- Engage your core and keep a neutral spine.
Execution
- Bend your knees and hinge slightly at the hips.
- Jump onto the box by extending your knees, driving your hips forward, and raising your arms in a single explosive movement.
- Land softly with both feet on top of the box.
- Step down softly and return to the starting position.
- Repeat for 3 sets of 6-8 for power or 3 sets of 12-15 for conditioning.
Box Jumps Tips
Box jumps are incredible for gaining power and distance with your golf swing. Here are a few tips to follow:
- Control your step down off the box. You are training the explosive jumping movement up onto the box. Jumping off the box increases your chance of injury if you don’t land quite right.
- Choose the right box. A lower box is better than one that is too high. You want to land with your feet flat on the box in an athletic position, not a deep squat position.
- Land softly. Explode off the ground and land as softly as you can on the box. Try to stay balanced the whole time.
5. Explosive Lateral Step Ups
Explosive lateral step ups are a variation of lateral steps ups that focus on hip drive and explosive power. If you are looking for an exercise that coordinates the lateral movement of your hips with the explosiveness of you legs, this is it.
Box jumps are a bilateral exercise that allows you to use both legs to generate power. Explosive lateral step ups improve your hip stability and strength while your legs provide most of the power. They are a unilateral exercise that helps build power, strength, and stability for your golf swing.
Here is how to perform a explosive lateral step up:
Setup
- Find a stable box about 16-inches or 20-inches in height.
- Stand with your right side against the bench. Place your right foot on the bench by lifting your knee upward.
- Find a good footing on the bench. Allow your right knee to move over the top of your right foot.
- Brace your core and glutes while keeping an upright torso.
Execution
- Lift yourself off the floor by driving your right foot into the bench and extending your right leg in an explosive manner
- Drive your left knee upwards, towards your chest.
- Contract your glutes, hamstrings, quads, and core until you reach the maximum height of your step up.
- Keep your right foot on the box and return your left foot to the ground.
- Repeat for 2 sets of 8-10 reps on each side.
Explosive Lateral Step Ups Tips
Explosive lateral steps are excellent for gaining hip power and leg power at the same time. Here are a few tips to maximize your efforts:
- Get the right box. If you try to use a box that is too high it will be uncomfortable. Choose the lower box if you are uncertain.
- Use your core and leg strength. You’ll need good core strength to lower yourself back down. The descent is just as important as the ascent for stability.
- Stay in control. Explosive exercises can get out of control in a hurry. Focus on maintaining balance and control through the movement.
- Keep an upright torso throughout the exercise. You will be tempted to lean forward, but keeping your torso upright will keep any unnecessary strain off your lower back.
Final Thoughts
Having an explosive, powerful swing is what every golfer dreams of. These exercises will help you move towards that dream. Remember, consistency and proper form are the keys to success with explosive movements.
Golf Gains X may provide information related to fitness, exercise, diet, and nutrition and is intended for your personal use and informational purposes only. You should consult with a physician before beginning any exercise, fitness, diet, or nutrition routine, especially if you are pregnant or have pre-existing health conditions. Nothing contained on this website or any other Golf Gains X content should be considered as medical advice or diagnosis. Your use of the Golf Gains X content is solely at your own risk.
Jacob is a Professional Engineer, professional gym-goer, and golf enthusiast. He is obsessed with golf-specific fitness, golf simulators, and hitting long drives.