All you need is a medicine ball, your body, and a can-do attitude. If you want a full body workout that will really challenge you, look no further than the med ball. Time to get schweddy with some balls! Medicine ball exercises are fun, simple and can be done anywhere. Stand with your feet together and the medicine ball held straight out in front of you. Push the ball out, in line with your chest, like a classic chest pass in basketball. Be sure you’re twisting your entire torso to each side for maximum benefit. That’s 1 rep. The medicine ball is one of the most versatile workout tools. Validity and reliability of a medicine ball explosive power test. Twisting exercises train rotation, a much neglected movement pattern that’s essential for power development and overall stability. Squat down: Begin to bend your knees and push your hips back as if you’re going to sit in a chair. But is it real? With extended arms, hold the medicine ball out in front of you. Stand with feet hip-width apart, knees slightly bent. Roll the medicine ball to your left hand and repeat. Finish the move by pressing upward through your arms until they’re fully extended. Ask fellow gym-goers nicely if it’s OK to slam on. Hold a medicine ball about an inch away from your chest, right in front of your sternum. Lie on your back with your arms and legs extended, holding the medicine ball in your hands. When your foot reaches the ground, bend your right knee and sit your hip back in a one-legged squat position. You'll burn more calories and boost your…. They can be awkward to perform with most other training implements, but the medicine ball makes them feel as natural as passing a basketball. Use the weight of the ball and the strength of your core to catapult yourself into a controlled squat position, then a standing position. If you combine medicine ball training with low intensity cardio and more conventional strength training, your fitness and health will improve without a doubt. A solid medicine ball workout for your core will make you wonder why you never thought of using them sooner! You may add other exercises to amp this sample workout routine. This move could be as disastrous as throwing a bowling ball the wrong way, so read carefully. DOI: 10.1519/JSC.0b013e31823c477e. Explosive power is the ability to push out the maximum amount of force in the shortest amount of time. Our content does not constitute a medical consultation. Slowly lower the ball until right arm is parallel with the floor, then bring the ball back to center. If you don’t have a medicine ball, we really recommend you get one. Develop explosive power and build body strength. What is a Medicine Ball, Anyway? Think like a clock for this one. Perform 12 to 15 reps. Lower your body, in a motion similar to that of a front s… If you have a heavier medicine ball available, this is the exercise to use it. Make sure it’s not so heavy that your control, accuracy, or range of motion (or the person next to you) takes a hit. Other pluses? Stop when your thighs are parallel to the ground and be sure your knees don’t bow inward. Find a low bench or step — make sure it’s sturdy! For each move, aim for 10–15 reps — or as many as you can do with good form. Hippocrates would be proud! Learn how to avoid pushing your range of motion beyond your capability for…. Need to turn your at-home fitness up a notch? For bonus points, throw the ball to the ground. Step off the bench, land on the floor and quickly jump up as fast and high as you can throwing the medicine ball in the air at the peak of your jump. If you’re over your ab routine, grab a medicine ball. Here is how…, Abdominal bracing is a technique that can help you protect injury-prone areas like the neck and lower back from straining. Lie faceup, legs extended (but try not to snooze on the mat). This is another great warm-up medicine ball workout for beginners. Squeeze triceps to straighten arms, bringing the ball back to the starting position. Lift right foot off the ground and extend it forward. Reach the medicine ball back between your legs. Switch directions. Hold a medicine ball with both hands on one side of your head, with arms fully extended. This article tells you whether you can lose weight by walking 1…. Pro tip: Be extra careful not to toss the ball too hard.
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