Squat to Throw Exercise


The Squat to Throw Exercise is a great way to build total body power.

The Squat to Throw Exercise 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.

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.


Figure 1.  Squat to Throw Exercise Video.



  • Start by standing in an athletic position, holding a medicine ball in front of your chest.
  • In one explosive movement, squat by sitting your hips back and down, keeping your heels on the ground, and then explode upwards, extending through your hips and arms to launch the ball straight up in the air as high as you can.
  • Retrieve the ball and return to the starting position.
  • Continue for the desired number of repetitions.


If you don’t have the space to throw the ball high, you can perform this exercise without actually letting go of the ball (featured).

Do not let your knees slide forwards past your toes, or collapse to the inside, during the squat.  Keep your chest up, your abdominal muscles engaged, and your back flat.

You should feel it working your legs, hips and arms.



As your strength increases and the exercise gets easier, either throw the ball harder, or progress to a heavier ball.

There are a number of other throw exercises in the Golf Loopy Train like a Champion System that offer a variety of challenges, you can see them all 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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There are a number of other golf-specific power exercises in the Golf Loopy Train like a Champion System.

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» Train like a Champion home page.

» Swing like a Champion Home Page.

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