Medicine Ball throws. Which weight to start out with? Reps? Sets?

[Jul89]

So I have been working out in a Bodybuilding/Powerlifting manner for more than a year and I want to add a rotational core exercise. Thought this is a good one.

 

Does anybody do this? I don't have medicine balls yet. What weight do you start out with and how many reps and sets?

 

[Mike Divot]

David Donatucci: “Optimizing Medicine Ball Training for Rotational Power”

 

https://simplifaster.com/articles/episode-123-david-donatucci/

 

[Mike Divot]

There's lots of this stuff in the world of baseball pitching. Eg: Medicine Ball Side Slams to Increase Velocity for Baseball/Softball

[Jul89]

I wonder if my wall can take it. I sure need wood on top and maybe something dampening in between.

[johnrobison]

I know that David Rutkoski, who trains quite a few golfers, has a lot of rotational stuff in his repertoire. I'm sure there are others out there but he's the one I know. I recall he even had a session or two with Brendon on Be Better Golf. David is DRJ Performance on Instagram.

[Hawkeye77]

1 hour ago, Jul89 said:

I wonder if my wall can take it. I sure need wood on top and maybe something dampening in between.

 

3/8" drywall can't handle it - don't ask why I know. 😉

[JeffreySpicoli]

50 minutes ago, Hawkeye77 said:

 

3/8" drywall can't handle it - don't ask why I know. 😉

Pics or it didn’t happen.
 

[xmanhockey7]

6-8# med ball 3 sets of 4-6 reps. Get a quality ball made to be thrown. Gopher makes some great balls that last. It’s about moving lighter things fast. I even use my PRGR to measure ball speed. 

[Jul89]

Thanks. Im thinking trampoline here. That would protect the wall. Just don‘t know if the ball will come back with too much speed. Ok, not too heavy.

[Shushwap]

3 hours ago, Hawkeye77 said:

 

3/8" drywall can't handle it - don't ask why I know. 😉

My gym knows all to well 

[golfarb1]

Suggested equipment

1.One 6lb medicine ball

2.One 2 lb medicine ball

3.One 4-5 lb tornado ball (ball on a rope)

4. One mini trampoline - you can buy the trampoline with a built in adjustable angle , but those run considerable $( > 250$). Just shop around . No need for anything fancy , my guess is 50-100$.

The advantage of the more expensive adjustable angle mini trampoline is that a wall or steps is not required  and no counterweight is needed . 

5. One Large physioball-65cm

To perform the medicine ball throws , you will need to ANGLE the mini trampoline firmly against a concrete or brick wall or preferably against some carpeted stairs. Dry wall  is NOT suggested.

Directly in front of the trampoline , you need to place a counterweight , such as a filled impact bag. 
 

Suggested exercises 

1. While sitting on the physioball  about 2-3 feet from the trampoline  perform overhead slams  with the 6lb ball -2 sets of 10

2. White standing up, with you left hip facing the trampoline , perform side hip slams  with the 6 lb ball similar to the torso rotation of a 1/2 golf swing - turn and alternate sides  2 sets of 10

3. While standing up with your left hip facing the trampoline grab the small ball with your right hand , bring your hand  and ball back to about 8:00 and quickly throw the ball using mainly your shoulder and arm. Do 10 reps . Then  turn so that your right hip faces the trampoline and do the same with your left hand

alternate arms 1 set of 10 each 

4. Face the trampoline with your left hip and do backhanded throws by using the small ball and your left hand . Then alternate sides - 1 set of 10 on each side. 
5. While standing 2-3 feet from the trampoline perform 2 sets of 10 each of OVERHEAD slams  with the 6 lb ball

6. Place the trampoline on the ground very slightly angled towards you . Perform 2 sets  of 10 reps of overhead slams into the trampoline  with the 6 lb ball. 

 

Tornado ball 

You will need a concrete wall to do these , due to the greater velocity  generated . 

grab the rope of the tornado ball with both hands ( you may need a light pair of working  gloves to minimize abrasion to your hands )

1. 2 sets of 10 side to side slams

2. 2 sets of 10 low to high slams ( low left high right and vice versa ) , alternating sides. 
3 two sets of vertical slams with your legs wider apart 

The idea behind pylometric training is not to develop strength , but to develop speed with resistance . As soon as you can control the ball rebounding from trampoline , start another rep- NO delays between reps , although there should be a small rest period between sets. 
The feeling especially with the tornado ball is that you are almost out of control

 

If you are not too fatigued , add some balance training to your routine via

Balancing on 1 leg with your eyes closed

Using a balance board- side to side is easier , round is much harder

 

 

 

 

 

Edited July 31, 2021 by golfarb1

[Jul89]

Thanks. Has anyone gained some yards, maybe even 10 or 20, that way?

[miamistomp]

 I regularly do medicine ball workouts

I think they are great for coordination, flexibility, injury prevention  and core strength

any speed increase/yardage  was a by product and not my primary training goal

 

             i work my way through a series of exercises using 6, 15 and 25 lb balls

 

 

[Shushwap]

Have a look at the fit for golf app... it's done wonders for me this year 

[Mustu]

I've been using the fit for golf app for the past few months.  He recommends a 6-10 lb medicine ball.  I bought a 8 lb one and it works well for me.  The medicine ball throws are my favorite part of the exercises.  There's no way my wife is letting me throw the ball against a wall so I have my 17 year old son catch it.  

[Myherobobhope]

4 hours ago, Mustu said:

I've been using the fit for golf app for the past few months.  He recommends a 6-10 lb medicine ball.  I bought a 8 lb one and it works well for me.  The medicine ball throws are my favorite part of the exercises.  There's no way my wife is letting me throw the ball against a wall so I have my 17 year old son catch it.  

Mike Carroll is the man… fit for golf is great, and half the throws are into the ground… I haven’t found a good wall to throw against, so I use cables for the horizontal work… or elastic bands… maybe once my 8 year old is a little older she can catch it!

 

throws are great for power! Definitely helps you move through the ball.