The Stork Turn with a Medicine Ball Exercise is a great way to build stability in your core as you improve your balance, for a more graceful and consistent golf swing.
The Stork Turn with a Medicine Ball Exercise forms part of the Golf Balance series of innovative and dynamic exercises that will develop your balance and body awareness for improved consistency and ball-striking from any lie, and for a more efficient golf swing, enabling you to generate more power while maintaining a solid base of support.
This exercise requires a medicine ball.
This is a not a dedicated strength training exercise, so use a moderate weight makes the movement challenging, but enables you to maintain full control and complete all of your repetitions (reps) with proper form.
Quality of movement is much more important than how heavy a ball you are holding.
See How Much Weight Should I Lift? for more information.
Figure 1. Stork Turn with a Medicine Ball Exercise Video.
- Start by standing on your left leg, your right foot behind your left knee and your standing knee unlocked, in perfect posture, while holding a medicine ball in front of your chest with your shoulder blades back and down.
- Slowly turn your upper body, as far as you can, from side to side for the desired number of repetitions.
- Repeat while standing on the other foot.
Maintain perfect posture, keeping your chest up and back straight throughout.
You should feel your standing foot and lower leg working to keep your balance, as your core fights to remain stable.
The further away from your body you hold the ball, the more difficult this movement becomes.
For more of a challenge, try performing this exercise with your eyes closed.
For an easier version of this movement, try the standard Stork Turn Exercise.
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