Improve your fitness &
swing ‘sequencing’ with
the medicine ball drill
By Dan Frost - www.frostgolf.com
Working with a weighted medicine ball is a really
effective way of improving the sequence of movements
in your swing and – as a result – increasing
speed and power. There are a number of specific
benefits. To start with, it encourages you to set-up in
an athletic position. Because you are supporting the
weight of the ball you have to engage the important
stabiliser muscles in your torso and legs, giving you
a ‘grounded’ and balanced feeling.
From here, with that heavy weight in your hands,
you are encouraged to initiate the turn into the backswing
by using the bigger muscles of the torso,
allowing the arms to simply be carried by the turn.
Again, supporting that added weight should
improve your forearm rotation as you move into the
‘loaded position’ at the top of your backswing. You
really have to focus on supporting that weight at the
top of the swing. Look how my lower half is very
stable against my upper half in this position, a
dynamic that maximises the energy in the wind-up
and coil ready for the change of direction.
From the top you can see that the lower half of
my body initiates the downward move – this is the
correct athletic sequence for golf. With the heavy
ball in your hands it is difficult not to enforce this as
you unwind and swing through. This tiny change in
momentum will help your arms to fall into a good
delivery position and you can see how it is so easy
then for the arms to rotate on the way through as
the body rotates to a full finish. Look at the release
position I’ve achieved as I swing through with the
ball; my right hand rotates over my left as I release
the ball and throw it towards the target.
You can finish the swing in two different ways,
either concentrating on throwing the ball down the
target line, or, alternatively, you can focus on swinging
all the way through, holding the ball nice and
still. Either way you will improve both the ‘sequencing’
and dynamic balance in your golf swing. With a
club in your hands you can look forward to a much
better rotation of the body and a more natural, athletic
movement overall in the swing.
Reproduced with kind permission of Golf International Magazine
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