Core Activation - Slam Ball

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A great way to get a feel for creating side bend with power is the slam ball side throw. If you'd like to buy a Slam Ball, here is a link to the one I use: Slam Ball


Another very effective way to start to wake up your core and get these muscles to engage and get them to engage in the way that they use them.

In the swing is with a slam ball.

And a slam ball is just a medicine ball that's kind of squishy as you can see, but it's got some weight to it.

It's filled with sand, most of them.

And what it does is allows you to slam the ball against the wall or against the ground, without it bouncing back up and hitting you in the face.

So with a slam ball, what you want to feel, what I use it for the most, is getting this trail side of my body to contract, to get my arm in nice and tight and connected to my body so that as I drive through with my core, I've got power delivered from my big muscles going down to my arms, hands, and eventually the club.

So what I do with the slam ball is I have my students go up here and then slam it straight down.

Try not to hit yourself in the foot, of course.

I'll do it easy at first.

So what I'm doing there is obviously presetting myself or getting myself throwing the ball down in this GDP position.

So you can see my elbows externally rotated, my wrists facing out, palms facing out, elbow pits facing out.

My arms are in that goat delivery position, but you'll also notice that my trail shoulder has moved much closer to my right.

As you're getting ready to deliver power in your swing, most golfers lengthen this side of their body, but you look at all greats, The spacing between the belt and the shoulder gets way shorter in the downswing.

Because they're contracting these muscles in their core to help drive this trail arm into the ball.

And so with the slam ball, because you've got something heavy here, this is a 10 pound slam ball.

As you're going back and then throwing it down, you'll use these muscles in this trail side of your body to contract to help pull the arms down.

And that's going to get you into the perfect delivery position and be able to release with a lot of speed.

So get a slam ball if you can.

I like to do both sides to balance it out.

So I'm not just stronger on one side than the other, But using a slam ball like this will help you really feel that contraction and getting that trail side to compress.

To bring your arms down into GDP.

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bob
Is this something to be used as a way to feel or is it an exercise you would advise using as part of a workout? If so how many sets and reps?
April 16, 2025
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Craig (Certified RST Instructor)
Hello Bob. It's both for feel and training reps. The number is optional for you. Some players need more or less depending on movement patterns or strength.
April 17, 2025
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Benjamin
Hey Chuck, I feel compelled to give you this feedback. This and the medicine ball throw have completely changed my perspective on the golf swing, to the point where I’m restarting this whole program. I don’t know if you call it path or what but this has fixed issues I’ve been having. I did great with the chipping but for the pitch I was either hitting too high or occasionally hit it 90 degrees left (left handed here). It’s hard to explain but I know a lot of high handicappers like myself have had similar feels, where the swing felt like it’s up and down and the shoulders are really open at and after impact. Using the feel of these drills have made the swing feel like everything is happening with my back to the target and my shoulders go from leaning one way to the other and not moving flat (I don’t know how to explain what I’m feeling). Now my pitches are low and I’m compressing, even my full swing is so much faster and accurate. Long story long this was a huge game changer for me, just wanted to let you know. Thanks man!!!
March 22, 2025
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Chuck
Awesome! Thanks for the feedback!
March 23, 2025
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Benjamin
I’m a habitual pronater so doing this correctly makes me feel like everything is happening with my back to the target. Crazy but I can feel ridiculous speed already.
March 22, 2025
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Brian
I'm thinking of starting to play squash again after giving up as a teenager. Is it good for golf? It's a different technique to tennis, you tend to pull the racket up and the release is often to put a slight backspin on the ball (the opposite of tennis) as it helps in how the ball comes off the wall. Good idea as regards my golf?
November 13, 2024
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Chuck
I have never played it so couldn't tell ya, sorry!
November 13, 2024
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Brian
Is this 6 pounds as well Chuck? The link in the description is not bringing me to the right place.
November 10, 2024
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Chuck
This one is 10 pounds
November 11, 2024
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Brian
I ordered a 6 pound one. Will that suffice?
November 12, 2024
64x64
Chuck
Yep that's perfect
November 12, 2024
64x64
Brian
Cool, thanks
November 12, 2024

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