Physical strength has not always been emphasized in golf, but more professional golfers are improving their fitness levels, and that translates to better golf performance. You can increase the power of your golf swing by increasing your core strength--the strength in the midsection of your body, including your abdominal, oblique and back muscles. Training with a medicine ball is a good way to improve core strength.
Wood Chop
The wood chop closely imitates the actions of a golf swing and builds strength in the rectus abdominus, transverse abdominus and oblique muscles. Stand with your feet hip-distance apart, and hold a medicine ball firmly in your hands. Hold your arms out straight in front of your chest and parallel to the floor. Rotate your arms to the left in an upward, diagonal motion, lifting the ball behind and a little bit above you. Allow your head, torso and hips to rotate as they would in your golf swing. Most of your weight will be on your left foot. Rotate your arms in a downward diagonal so your arms and the medicine ball come across your body, with your head, torso and hips observing the same motion. As you come across, squat down so the medicine ball ends at a point beside but lower than your right hip. Most of your weight will now be on your right foot. Keep your abdominal muscles engaged throughout the entire exercise. Perform three sets of 10 to 15 repetitions each.
Russian Twists
The Russian twist is a seated exercise that works on the rotational strength of your torso, which you employ in your golf swing. Sit on the floor, and rock back onto your tailbone, lifting your legs off the ground. Bend your knees, and hover your feet above the ground. Keep your back straight, and extend your arms above your torso, holding the medicine ball in both hands. Contract your abdominal muscles, and rotate your torso from side to side, moving your arms so the ball touches the floor on both sides. Perform three sets of 10 to 15 repetitions each.
Side Throws
Side throws build power in your upper body and core, which will lead to a more powerful swing and more distance in your golf drives. Stand with one side about 2 feet from a wall. Hold the ball in your hands, with your elbows and knees slightly bent. Bring the ball to the side of your body farthest from the wall, and bring it back across your body quickly, releasing the ball so it flies into wall. As it bounces off the wall, catch it and repeat. Perform three sets of 10 to 15 repetitions on each side.
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