In the world of golf, power isn’t just for the pros, it’s essential for any player looking to increase swing speed, drive distance, and reduce injury risk. While technique and timing are key, power comes from your ability to generate force quickly and transfer it efficiently through your body. That’s where targeted training comes in.
Using slam ball exercises that mimic the dynamic, rotational nature of the golf swing can bridge the gap between gym strength and on-course performance. Below are three slam ball exercises that every golfer should consider adding to their training routine.
Gorilla Slams
Purpose: Builds explosive strength through the core, hips and upper body.
How to Do It: Stand in a wide, athletic hip-hinged stance with a slam ball rotated to one side. Forcefully slam the ball straight down to the outside of your foot. Engage your core and glutes. Think “controlled aggression” with each rep. Complete on both sides.
Downswing Slams
Purpose: Trains rotational power in the same pattern as the golf downswing.
How to Do It: Start with the ball at center while in your golf stance, rotate your torso and hips as if swinging a club, and slam the ball down to the outside of your trail foot. Repeat focusing on speed and hip rotation. Alternate sides for balanced development.
Half-Kneel Rainbow Slams
Purpose: Improves torso mobility, control, and anti-rotational strength, key for a stable but powerful swing.
How to Do It: Kneel with your trail leg forward and hold the slam ball at your side. Arc the ball in a “rainbow” over your head and slam it to the opposite side, rotating through your upper body. Keep your hips stable and core braced. Complete on the other side.
Adding these power-focused exercises to your routine just two–three times per week can dramatically enhance the speed and efficiency of your swing. Pair that with good mobility work and consistent practice, and you’ll be launching drives farther, and with less effort, in no time.
Dr. Amanda Kayser is a Doctor of Physical Therapy and Titleist Performance Institute certified practitioner. She works with clients privately and at The Nelson Golf & Sports Club. Kayser Physical Therapy & Fitness can be contacted at www.KayserFitness.com.