Core Activation - Medicine Ball Throws

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The best and simplest drill to wake up your core and begin to feel the coordination between the arms and body is the medicine ball throw. If you need to buy a medicine ball, here is a link to Amazon to buy the same one I used here: Medicine Ball w/ Handles, 6 pounds


As you prepare to awaken the inner beast that's in your core that's been lying dormant for a while.

You're going to want a medicine ball, and I'm going to show you how to use it to start to feel this power that's in here.

As you start to load this fascia and get everything working correctly and using the big, powerful muscles in your core.

You're going to want a ball and a place that you can huck this thing, because that's what you're going to feel next.

So what we're going to do? You need a ball with handles, that makes it a lot easier because then you don't have to grip it super, super tight.

Which changes the the dynamics of the motion.

So if you have one with handles, grip it lightly in the fingers.

For right now, and as you're going back and forth, what I want you to start to feel is that as you go back and start to come down in GDP.

The handles help you get a sense of how the arms change positions.

They're starting like this but at impact you're like this this is that go delivery position.

So as you come, as you go back, get your arms to begin to rotate.

So that you're in the GDP position and so this is the position you're going to throw from.

So you're going to start here and end up throwing from here.

This ball has a red spot on it.

So it gives me a really simple reference that as I go back and as I start to come back down, I come down with it in this position.

So then as I come through, it's obviously going to release and rotate as I come through the hitting area.

And this is where you're going to want to feel that you're throwing the ball, but throwing it not like this how most golfers want to.

And start, or start pushing it with your arms, you're going to use your core to throw the ball.

So let me show you what it's going to look like.

So first we'll do a really easy one so I'm going to load back and throw.

Now in this studio I've seen this ball thrown and hit every single part of this room.

So you'll notice when I threw it it went pretty much just dead straight out in front of me.

If it's going way over here, if it's going way over there, or it's going way up high.

You're not using your core, you're starting to push it with your arms if it comes out really high.

If you go around over here, you're starting to again turn your shoulders and using your arms and trying to muscle the ball.

And you want to use your core and this dynamic loading, this dynamic stretch to throw the ball for you.

So So do it again.

I'm going to go back and throw and you'll see as I release it what happens to my trail foot.

Go back you'll see that it slides back.

This is like bowling or like hockey.

All core driven athletic movements that involve rotation create torque.

So one side has to resist while the other side is turning.

If I turn them through together there's no power there.

You need that resistance.

So as you're doing this, as you unweight this lead foot or unweight the trail foot and get into this, throw this foot.

If it slides back, that's great.

It just shows you're really engaging that core, getting off this trail side and getting a lot of speed in there.

Once you get a feel for doing with both hands take the ball with just one hand.

So get into this goat arm position.

You're basically pre-setting GDP.

Use your core to swing the ball back, and because the ball is heavy, you're not going to want to lift it up.

There's no point in that.

You don't want to do that in the real swing.

So you're swinging it up with your core.

My arm is still very connected and then as I go through to throw same motion.

Holding onto the handle.

This is again why you need one with handles.

Back through and that will give you the feeling of how to use your core to bring your arm down, instead of you using your arm or your shoulders, or trying to turn your hips.

That's just an ole move.

It doesn't move my arm at all.

It's all coming from here to give you that power that's missing in your golf swing.

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David
Hi Chuck, I posted in the community to your attention yesterday regarding the 3D hand paths for Tiger, Rory, you and myself. I hope this sheds some light on the challenges I've been facing with hand path direction. Can't wait for tonight's GOAT hands webinar!!! Thank you in advance.
April 29, 2025
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Craig (Certified RST Instructor)
Hey David. I alerted Chuck that you posted those in the Community
April 29, 2025
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David
Craig, Thank you! By the way, the hand path is driving me crazy! I can manage it up until 1/2 swing then everything breaks down the minute my hands get higher and above my shoulder.
April 29, 2025
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Diane
Happy New Year Chuck! Over here in the UK medicine balls with handles start at 3kg which is 6.6lbs. Would that be OK for me? I'm 5'3". Diane
January 1, 2025
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Chuck
Happy Near Year Diane! Yes that weight will be perfect for you.
January 1, 2025
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John
After more searching I found a 6 lb medicine ball with handles available on Amazon at: https://www.amazon.com/dp/B000TCNWLI?ref=ppx_yo2ov_dt_b_fed_asin_title&th=1 Looks like it has softer handles, but I ordered it and will give a try.
November 12, 2024
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John
when I clicked on the Amazon link to the medicine ball (with handles) the lowest weight option I could find was 10 lbs. I wonder if there is another link (or option) to select to purchase the one that is 6 lbs?
November 11, 2024
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Chuck
We haven't found one, but 10 pounds would still work
November 11, 2024
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Jayden
Hi Chuck, when I throw the ball should I turn my hands over after GDP (release them)?
September 20, 2024
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Chuck
yes, they have to release eventually and that starts before impact and continues through into the full release
September 20, 2024
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Jeff
Hi Chuck, my question is about engaging the core in the setup i.e. like doing a sit up. How engaged (muscles tensed) should it be? Can you give me a 1 to 10 on a scale? 10 being the max. Does the tension/tightness vary with putter vs. iron vs driver? BTW, I'm getting my medicine ball today. Thanks Chuck
September 5, 2024
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Chuck
Hey Jeff, rather than think about it like that, think about how you would feel to setup to throw the ball or to hit the punching bag. It's an athletic tension or heightened sense of engagement so that you can deliver the force you are trying to create. When throwing the med ball, you wouldn't be sloppy relaxed nor overly tight to where you couldn't move fast and that's the key, you want to be able to move fast and create power
September 5, 2024
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Bernie
The gym I attend has a large number of medicine balls and kettlebells in the 6 lb weight, but the balls have no handles. The lowest weight medicine ball with handles is 7 kg or 15.4 lbs. I have used this 7 kg medicine ball with handles for my first two medicine ball throw workouts. I don't want to appear too anal or splitting hairs, but would you recommend I continue with the 15.4 lb medicine ball with handles, or would I be better to use the 6 lb ball with no handles for the throw? Or perhaps simply swing a kettlebell?
September 2, 2024
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Chuck
That's pretty heavy to be able to throw so I'd be careful with that one. Also keep in mind we want to move fast and it will be hard to move that fast with that heavy of a ball, but it's definitely better than nothing. FYI there is a link in the description to buy the 6 pound ball of amazon if you are looking for a lighter one with handles.
September 2, 2024
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Pete
Can you post the link here for the medicine ball?
August 31, 2024
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Chuck
It’s in the description
September 1, 2024

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