Medicine Ball Slams are AWESOME.
They are an excellent tool in our toolbox for developing TOTAL BODY POWER.
But, in the video shown above, I am including a subtle change to the execution of it.
I am USING MY SPINE!
What are medicine ball slams?
Let's start with the basics...
The answer to this question, is pretty much in the name.
A medicine ball slam is when you take a medicine ball and slam it.
And you do so VIOLENTLY.
It's a grouping of exercises that we include in our training to increase total body power output. It also will work to improve our rate of force production abilities, our tendon elasticity and performance, as well as improving our kinetic chain effeciency.
What kind of medicine ball should I be using?
This may seem rudimentary, but it's important.
You NEED to use a medicine ball that doesn't bounce.
The rubbery medicine balls, like the ones shown below, should not be used for slams.
It'll bounce back up into you, hit your face, and break your nose... 😬
Make sure you are using a NON-BOUNCE medicine ball, like the one shown below.
NOW, LET'S TALK ABOUT THE SPINE
Our spine, although misleadingly called "backbone," is a series of many joints.
Because of this, it is MOBILE.
It's designed to move.
It's built to contribute to our motor output.
It can flex, extend, and rotate!
When we are slamming a med ball, it's not a bad thing to let your spine join the party.
Let it add to your motor output.
Don't restrict it. Don't wrap it in bubble wrap. Don't lock it in place.
It moves and contributes to the output of your golf swing, why not train it in a similar manner?
Next time you slam, let that spine move a little.
Let it flow.
How do should I incorporate Med Ball Slams into my Training?
Being a power based exercise, we should be completing these in a non-fatigued state, meaning fairly early in our workout.
Don't be afraid to complete many different variations of slams.
Slam to your side.
Slam in front of you.
Slam at an angle.
Fake slam one way and then go the other.
Expose your body to a wide breadth of patterns in order to build resilience and adaptability.
3-4 sets and keep the reps to under 5.
Add them to your golf exercise toolbox.
Let's go low.