The Chest Pass on an Exercise Ball is a great way to build power and speed in your arms and chest while developing your shoulder stability.
The Chest Pass on an Exercise Ball forms part of the Golf Power series of innovative and dynamic exercises that are designed to efficiently build explosive power in your golf swing, increasing club head speed and shot distance.
This exercise requires a medicine ball and an exercise ball, often referred to as a Swiss ball, and also known as a balance ball, fitness ball, gym ball, stability ball, physioball, Swedish ball, therapy ball, or yoga ball.
This is a power training exercise, so use a moderate weight that enables you to move fast, in an explosive (plyometric) movement, while always maintaining control and proper form.
Quality of movement is much more important than how heavy a ball you are throwing.
For power exercises, the end of the set shouldn’t necessarily feel harder. Your effort level should remain relatively high throughout the set.
See How Much Weight Should I Lift? for more information.
- Start by lying face up with your shoulders on an exercise ball and your feet flat on the floor, holding a medicine ball at arms length in front of your chest.
- In one explosive movement, bring the ball to your chest and then throw the ball as hard as you can straight up into the air.
- Catch the ball with both hands and return to the starting position.
- Continue for the desired number of repetitions.
Keep your abdominal muscles engaged and back flat throughout.
You should feel it working your chest, shoulders and arms.
When you first perform this exercise, make one throw at a time, resetting your position in between reps, and concentrating on throwing as explosively as you can while maintaining perfect form.
As you become more proficient, try to link the throws together into one continuous movement.
As your strength increases and the exercise gets easier, either throw the ball harder or progress to a heavier ball – but never use a ball that you can’t catch safely.
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