By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II
In our exploration of multiple pieces of equipment to use while adopting a more #Functional approach to training, medicine ball exercises are an excellent resource. Available in varying sizes and weights, these weighted spheres can help improve muscular power and sports performance. Medicine balls can be thrown and caught making for explosive movements that can improve overall athletic ability.
When choosing the correct medicine ball weight, pick a ball that is heavy enough to slow the motion, but not so heavy that control, accuracy, or range of motion loose control. Set a goal of 10 to 15 reps—or as many as you can do with good form.
Below are @fitnesspropelled 6 total body #MedicineBall exercises.
1) Squat with overhead press
Stand with feet together shoulder width apart, holding a medicine ball in front of the chest in both hands. Lower down to a squat and on the return to a standing position reach the medicine ball straight overhead into a military press. Repeat.
2) Lunge with a twist
- Engage your core, standing hip width apart with shoulders relaxed. Holding a medicine ball a few inches in front of the chest, step forward into a lunge with the right leg. Extended arms, reach the medicine ball to the right, rotating the torso at the same time. Maintain the lunge and return to center. Come to standing, then lunge with the other leg (and rotate to the left this time).
3) Rolling push-ups
- Start into #High-plank with a medicine ball under one hand, and lower the chest toward the floor to perform a push-up. Return to #high-plank and roll the ball to the other hand. Repeat.
4) Wall Pass
- Find the nearest med ball-safe wall. Stand about 3 to 4 feet in front of it, holding a medicine ball with both hands. Get into an athletic stance, with a slight bend in the knees, and the core engaged. Bring the ball to the chest, and firmly throw it at the wall and catch the ball on its return. Repeat at a steady, yet quick pace.
5) Triceps extensions
- Stand in a comfortable stance, with the core engaged. Hold a medicine ball in both hands with the arms extended overhead, inner arms grazing the ears Bend the elbows, lowering the ball behind the head until the arms form a 45-degree angle. Squeeze the triceps to straighten the arms, bringing the ball back to the starting position. Repeat.
6) Roman twists
- Sit on a gym mat holding a medicine ball in both hands. To start hold the medicine ball out in front of you with straight arms. Twist the torso to the left and then to the right, reaching and planting the medicine ball on the floor toward each hips side. Repeat.
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25 Must-Try Medicine Ball Exercises – BY NICOLE MCDERMOTT – http://greatist.com/fitness/25-must-try-medicine-ball-exercises