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Medicine ball?


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#1 e-man

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Posted 13 February 2018 - 08:22 PM

Hey guys. I don't know if this is the right place to post this so mods please feel free to move it. I want to buy a weighted medicine ball to loosen up and strengthen my lower back. What is a good size and weight for this purpose?


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#2 buckeyefl

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Posted 13 February 2018 - 09:19 PM

It all depends. You don't want too heavy since you are just starting. Probably 4-6 pounds to start if you are going to be throwing it etc.

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#3 buckeyefl

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Posted 13 February 2018 - 09:21 PM

It also might not hurt to look at the Drive400 thread. There is some medicine ball stuff in the program that might help.

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#4 e-man

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Posted 13 February 2018 - 09:27 PM

Thanks a lot.  I'll check out the thread.  I was thinking I wouldn't throw it though.  Just swing it.

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#5 Clambake

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Posted 13 February 2018 - 11:39 PM

If you aren’t going to throw it around, you might consider getting a smash ball instead. There are some excellent core and lower back exercises moving it around and smashing it into the ground by your feet. I use a 15 pounder and it is heavy enough to work the core well but not too much to risk injury with some of the movements.

During one of the majors last year Faldo had a segment on his exercises for golf and he swore by it for flexibility and clubhead speed.  He demonstrated one exercise where he’d get down on one knee with the other leg out in front of him, lift a smash ball overhead with both hands, turn his shoulders 90 degrees, and then throw the ball down beside him hard. It’s really good for improving hand speed and toning the QLs which are very important in stabilizing the swing.


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#6 BB28403

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Posted 14 February 2018 - 02:30 AM

I have an 8 and a 10 lb.
If you are pretty fit from golf and muscular , those are good weights.

I like figure 8's and chopping wood.  Their are all kinds of exercises with them.  Planks on the ball are good too.  Just google exercises with a medicine ball.

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#7 jurr80

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Posted 14 February 2018 - 08:12 AM

A nice, quick workout with a 10 pounder is to warm up, then hold the ball out in front with your arms straight. Move the ball with your core, twisting...but not your arms. Keep doing reps to failure (until arms canít keep the ball up).

Then reps with the ball, squats with overhead ball raises to failure.

Then on the ground, legs six inches off the ground....med ball twists.
If you want to get crazy, get two medicine balls. Balance your arms on them in a push-up position and do push-ups. You have to engage the core or youíll slip.
The workout takes about 15 minutes and youíll be pretty whipped.

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#8 Warrick

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Posted 14 February 2018 - 08:16 AM

I use the SKLZ 10lb one.
GBB Epic 9* - Tensei Pro Orange 60
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#9 SomedayScratch

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Posted 14 February 2018 - 10:18 AM

For flexibility I would recommend getting thing PVC pipe about the length of a golf club and grabbing both ends of it and rotating each way like a golf swing and hold for ten seconds. Its a great stretch for your back and entire core, and great for a golf swing. James Jordan, who is arguably the top youth instructor in the world, and a well respected adult instructor too, is a huge advocate. You can probably find some videos on his instagram.

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#10 BB28403

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Posted 14 February 2018 - 11:17 AM

View Postjurr80, on 14 February 2018 - 08:12 AM, said:

A nice, quick workout with a 10 pounder is to warm up, then hold the ball out in front with your arms straight. Move the ball with your core, twisting...but not your arms. Keep doing reps to failure (until arms can’t keep the ball up).

Then reps with the ball, squats with overhead ball raises to failure.

Then on the ground, legs six inches off the ground....med ball twists.
If you want to get crazy, get two medicine balls. Balance your arms on them in a push-up position and do push-ups. You have to engage the core or you’ll slip.
The workout takes about 15 minutes and you’ll be pretty whipped.

Good call on those squats.  I forgot how in shape Medicine Ball squats can get you.  Perfect for golf.


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#11 Matchplay10033

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Posted 14 February 2018 - 12:18 PM

View PostClambake, on 13 February 2018 - 11:39 PM, said:

If you aren’t going to throw it around, you might consider getting a smash ball instead. There are some excellent core and lower back exercises moving it around and smashing it into the ground by your feet. I use a 15 pounder and it is heavy enough to work the core well but not too much to risk injury with some of the movements.

During one of the majors last year Faldo had a segment on his exercises for golf and he swore by it for flexibility and clubhead speed.  He demonstrated one exercise where he’d get down on one knee with the other leg out in front of him, lift a smash ball overhead with both hands, turn his shoulders 90 degrees, and then throw the ball down beside him hard. It’s really good for improving hand speed and toning the QLs which are very important in stabilizing the swing.

I second this !!! I have been using these smash/slam balls since October with various kettlebell exercises and they have morphed my body and athletic ability.   I used to do a standard weight lifting workout, jog and do some abs....  I feel like I was wasting my time.

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#12 CaddiesFault

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Posted 14 February 2018 - 02:51 PM

Here is an article i wrote from a couple weeks ago. It has smashball/medicine ball drills. I have a 15lb smash ball. i would recommend that, or start with a 10-12lb if you are worried about possible back issues. They are fantastic for core strength and flexibility.

http://www.golfwrx.c...s-how-i-did-it/

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