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Medicine Ball Safety

The medicine ball safety

medicine ball

the medicine ball is one of the most versatile exercise tools we have today. It looks pretty straightforward and we hardly hear about medicine ball injuries. However, before you incorporate this training aid to your workout routine, you have to be aware how it will affect your body and the potential hazards that come with it. Here are some safety tips that will help you get the most out of your medicine ball training.

Choose the Right Medicine Ball

Whenever you start a new exercise routine, it’s important to choose an exercise tool that will suit your fitness level. Medicine balls come in different sizes and weight, 2 pounds to over 25 pounds. It’s smarter to start with the lightest. You can always work your way up

once you get accustomed to the weighted ball. Even if you can handle a 10 pound dumbbell or kettlebell it doesn’t mean that you won’t have any problems with a 10-pound medicine ball. Medicine balls can be tricky to handle so it’s a good idea to get a feel of how

these weights differ from one another before you purchase one. The right weighted ball for you requires effort to hold but shouldn’t cause too much strain to keep it lifted.

Always start medicine ball slow

Fitness experts do not recommend people who are new to exercise to start with medicine ball training right away. You need to improve your flexibility first and then move on to weight training with an emphasis on core strength.Once you are able to develop a stronger core that’s the time you can try medicine ball exercises.Don’t forget to warm up before you start training with a weighted ball.Start slowly and once you master the proper form and technique, you can increase your speed.

Don’t Hyperextend Your Spine

Many medicine ball exercises involve a throwing motion which means that you will toss the ball from behind the head. When doing this motion, avoid extending your spine too far as this may cause an injury to the back, spine, shoulders and neck.Make sure you know the proper technique in throwing the medicine ball from behind your head before you start.

Choose a Partner Wisely

Throwing the ball back and forth requires a partner,when choosing an exercise buddy, it’s important that you pick one with the same fitness goals. If you bring a couch potato to the gym, they may get

tired too easily and this will prevent you from getting the most out of your workout.The best thing to do is find a partner who is used to handling a medicine ball so they can help you master the proper form and technique.

Building Strength With Medicine Balls

building strength with medicine balls here

Although medicine balls have been used since ancient times for power and strength training, its just now enjoying resurgence in popularity. medicine balls are phenomenal for improving overall health, speed and immediate power bursts.You can purchase medicine balls in various shapes and sizes and can choose from rubber or leather.

The medicine ball workout focuses on strength,speed and velocity and is used by athletes who want to improve their performances on the court or field.It encourages the body to work as a balanced and integrated system and can be tailored to fit your own level of fitness and what you want to achieve.

 

Here are some exercises involving medicine balls that will greatly improve your overall health and strengthmedicine balls if performed on a regular basis.

  1. V Sit medicine Balls Chest Throws 

Performed while seated next to a wall, hips and knees bent and feet flat on the floor. You, ll be throwing the ball from your chest in one, powerful action against the wall. Repeat for upper body power.

2. Squat Jump all medicine balls Throw

You?ll be standing on a bench, medicine balls in hands. Step off the bench to the floor and then jump up again quickly while throwing the ball in the air when you, re at the pinnacle of your jump. Just let the ball fall without catching it. Repeat for full body power.

3. Explosive Supine medicine balls Chest Pass

This is performed by lying face down on the floor head next to an exercise bench.Have a partner site stand on the bench with the medicine ball and have the person drop the ball over your chest while you catch the ball and powerfully pass the ball up to the partner again. Repeat for upper body power.

4. Overhead medicine balls Throws

Upper body strength is achieved by standing with feet shoulder length apart, arms up and over your head, holding the ball. Quickly and powerfully throw the ball to a partner or a wall.

5. Rotational  medicine balls Throws

Using a semi-bounce able medicine balls, stand about four or five feet from a wall. Quickly and explosively rotate your hips and shoulders as you throw the ball at the wall. Catch as it bounces back to you and perform repetitions for body rotary power.

The medicine ball is an excelling way to increase your strength, power and force and to enhance athletic performance. You?ll have freedom of movement that isnt possible with other types of exercises.

Whether you want to achieve fitness or more power for your athletic pursuits, consider the medicine ball to improve your neuromuscular efficiency and encourage the body to work as one system.