Whether you’re a pro golfer, weekend warrior or you only hit the green once a year, you want to perform at your peak at each hole. And with up to 20% of golfers sustaining injuries on the course each year, you want to be mindful of injury as you play.

That’s why we carefully curated the TB12 Golf Performance Program to improve your golf performance through injury and pain alleviation and improved overall muscle pliability. Here’s how it works — and a quick preview of real medicine ball workouts our TB12 Body Coaches use to help max out your swing.

How it Works

The Golf Performance Program consists of eight one-on-one visits with a Body Coach. During your first session, your Body Coach will perform an in-depth evaluation to get a read on your tissue pliability, movement quality, body mechanics specific to your golf swing and lifestyle factors that might impact your golf performance. 

From there, your Body Coach will work with you to develop an individualized program based on your goals. For the most part, you’ll work through hands-on pliability treatments and functional exercises that focus on golf-specific movements to develop posture and strength. Once you have a strong foundation, they’ll help you develop power for your swing. 

Session Preview: Developing Power With Medicine Balls

This power work is where medicine ball workouts come in. Medicine balls are a great way to develop explosiveness in your swing, since they teach your body how to generate rotational force and power. 

You don’t need a heavy medicine ball to get started. Based on your fitness level, you likely want a 5-10 pound ball. Your Body Coach can help you decide on the right weight, and lead you through the exercises based on what your body needs.

Here are a few of the exercises you’ll work on with your Body Coach to add serious power to your swing:

Overhead Medicine Ball Slam

1. Pull the medicine ball down toward the ground while driving your hips backward

2. Slam the ball to the ground hard and fast

3. Catch the ball and raise it over your head

4. Repeat this motion continuously

Hip Rotation Side Medicine Ball Toss

1. Throw the ball underhand from your outside hip toward a wall, rotating your outside hip at the wall

2. Catch the ball off of the wall 

3. Repeat this motion continuously

4. Turn 180 degrees and repeat on your other side

Reverse Lunge With Side Slams

1. Stand upright and hold a medicine ball in your hands

2. Step back with one leg

3. Move the medicine ball around your front leg and slam the ball on the ground on the side, catching it on the rebound

4. Continue this motion, alternating sides continuously

Taking the Next Step

Now that you’ve had a taste of the TB12 Golf Performance Program, you’re ready for the real thing. 

Chat with your local TB12 Performance & Recovery Center to get started.