For golf
For golf, med ball rotational throw rates higher on our research criteria: more carry-over to golf.
Pallof press does more to prevent injuries.
Both are good choices that build different things for golf, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Med Ball Rotational Throw. Train fast rotation to swing fast.
Pallof Press. Teaches the trunk to resist rotation, which protects the lower back.
For racket sports, med ball rotational throw rates well ahead on our research criteria: more carry-over to racket sports. Pallof press is easier to learn and fit in.
For combat sports, med ball rotational throw rates higher on our research criteria: more carry-over to combat sports. Pallof press does more to prevent injuries.
For golf, med ball rotational throw rates higher on our research criteria: more carry-over to golf. Pallof press does more to prevent injuries. Both are good choices that build different things for golf, so a plan can use both.
About the same: both are easy to learn.
Med ball rotational throw needs a medicine ball and a wall, so for most people it’s a gym exercise. Pallof press needs a cable station, so for most people it’s a gym exercise.
Pallof press: it rates Strong for injury protection in our research rubric, against Good for med ball rotational throw.