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.
David
Craig (Certified RST Instructor)
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