Push-Up (1 Hand on a Medicine Ball) Exercise


The Push-Up (1 Hand on a Medicine Ball) Exercise is a variation on a classic movement that will build strength and power in your chest, shoulders and arms while challenging your stability.

The Push-Up (1 Hand on a Medicine Ball) Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.


This exercise requires a medicine ball.


Figure 1.  Push-Up (1 Hand on a Medicine Ball) Exercise Video.



  • Start in a modified push-up position, with one hand on a medicine ball and the palm of your other hand flat on the floor, with your legs and back straight, forming a straight line from your ears to your ankles.
  • Slowly lower yourself until your chest is close to the floor, while keeping your elbows close to your sides.
  • Press up until your arms are straight.
  • Repeat for the desired number of repetitions.
  • Repeat with the other hand on the ball.


Keep your abdominal muscles engaged, to stabilise your spine, and your back flat throughout the movement.

Keep your shoulder blades pulled down throughout (keep them away from your ears).  At the top of the movement, push the shoulder blade of the hand on the floor away from your spine, in a “plus” position (as far forwards as possible).

Keep your head in a neutral position, with your eyes looking at a point on the floor under you.

You should feel it working your chest (pecs), shoulders, and arms (triceps).



If, at first, you find this movement too difficult, try it with your knees on the ground.

There are a number of other variations on the classic push-up exercise in the Golf Loopy Train like a Champion System, which you can view by clicking here.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


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