With the Waste Management Open and Spring Training right around the corner we thought it’d be a great idea to show you a few of our favorite rotational exercises. These exercises are great for the golf or baseball player that is trying to add more distance consistently to their ball. When we are strong and powerful through the entire range of motion the ball will fly farther more often.
The first two videos show a couple medicine ball exercises. The reason we like using the medicine ball so much is because you can throw the ball with as much force and power as possible. I really like using the D-Balls because they don’t bounce, so you don’t have to worry about it bouncing back at you really hard. This exercise allows us to train at a high intensity that mimics the swing very well. Remember to push off your back foot and rotate at your hips first before you throw the ball straight into the wall. Do 2-3 sets of 6-10 reps on each side.
The next 3 videos demonstrated are done with a cable column. They are all done very similarly by initiating the movement by pushing off your back foot, rotating your hips and finishing with the arms. The power to hit the ball far is generated by your hips so the initial push off the ground and rotation of the hips is very important. Putting the pulley high and low will give you different angles of the swing and will mimic either the start or finishing parts of your swing.
Here is a sample routine we typically would do with one of our golf/baseball clients. We will typically start them off with the lower number of sets and reps if they are a beginner and add more as they progress in their training.
A1- Medicine Ball Scoop Throw – 2-3 sets of 6-10 reps each side – Rest 30 seconds
A2- Medicine Ball Reverse Scoop Throw – 2-3 sets of 6-10 reps each side – Rest 1 minute
B1- Squat – 3-5 sets of 6-10 reps – Rest 1 minute
B2- Lat Pull Down or Pull-Up – 3-5 sets of 6-10 reps – Rest 1 minute
C1- Reverse Lunge – 3 sets of 6-10 reps each side – Rest 30 seconds
C2- Inverted Row – 3 sets of 6-10 reps – Rest 30 seconds
C3- Cable Chop – 3 sets of 6-10 reps each side – Rest 1 minute
A1- 1 Arm Rotational Row – 2-3 sets of 6-10 reps each side- Rest 30 seconds
A2- Bench Press with Dumbbells – 3 sets of 6-10 reps – Rest 1 minute
B1- Barbell Romanian Deadlift– 3-5 sets of 6-10 reps – Rest 1 minute
B2- Dumbbell Shoulder Press – 3-5 sets of 6-10 reps – Rest 1 minute
C1- Leg Curl with Physioball – 3 sets of 6-10 reps each side – Rest 30 seconds
C2- Pushups on TRX – 3 sets of 6-10 reps – Rest 30 seconds
C3- Cable Lift – 3 sets of 6-10 reps each side – Rest 1 minute
The rotational exercises are italicized. We, of course, want to be strong throughout our entire body to hit the ball far, so this is why we recommend more traditional exercises (squat, pullups, pushups, bench press, deadlifts, etc.) along with the rotational exercises.
Try these out for at least a month in your upcoming workouts and let us know if you notice any difference in how you’re hitting the ball. And if you’re looking for further guidance, contact the team at South Chandler today!