Disc Golf exercises

Body Weight Exercises to Improve your Disc Throw

Demonstrated by: Extreme Athlete, Ryan Meade

Push ups:

Any kind of push up will improve your throwing strength – the more upper body strength you have the further you will be able to throw. In addition to regular push ups; try wide or close grip, staggered, diamond or clap push ups.

  • Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes
  • Keeping abdominals tight, lower body down as far as possible, pause, raise body back to starting position by fully extending elbows while keeping them soft to complete 1 rep


It is important to strengthen your lower body, because you initiate the power for longer throws from your legs and hips.

  • Stand w/ feet shoulder distance apart, knees soft, toes pointed slightly out & abdominals tight
  • Look straight ahead & squat down as far as possible keeping knees over ankles
  • Exhale & straighten legs to return to starting position
  • Continue until all reps are complete

Pull ups

Pull ups help to develop balance between your upper and lower body. If you can’t complete a hanging pull start with a decline or inverted pull up.

  • Hang from high bar w/ wider than shoulder width overhand grip
  • Exhale and pull yourself up until your eyes are above the bar
  • Slowly lower yourself to starting position
  • Continue until all reps are complete


Planks help to improve core stability as well as balance.

  • Position body in plank position w/elbows on the floor directly under shoulders, arms straight & shoulder distance apart, palms flat on the floor w/ fingers spread, body in a straight line & balanced on the balls of your feet
  • Hold position for as long as you can working up to 1:00, making sure body is in a straight line and neck & head are neutra


WARNING: You must consult your physician before you begin this or any other exercise program

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