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12.06.2015

Alternative to medicine ball slam, detroit holistic medical doctors - How to DIY

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Medicine balls are incredibly versatile and these days, with different types of balls suited to different purposes, a huge range of training goals can be catered for with the humble weighted ball. This article aims to cover a range of medicine ball exercises for different training outcomes, focusing on exercises where the medicine ball adds something unique. Intro: Why medicine balls are useful for developing maximal strength and strength speed and which types of medicine balls to use. Intro: Why medicine balls are useful for developing speed and power and which types of medicine balls to use.
Intro: Why Medicine balls are a good conditioning tool and which types of medicine balls to use. There are three general categories of medicine ball: standard rubber medicine balls, large soft weighted balls such as Dynamax Balls and balls that have no bounce such as Dead Balls. Dynamax Balls are standardised in diameter at 14 inches as this allows them to be held in a manner conducive to good posture (the athlete’s shoulder girdle isn’t protracted and the scapula is set in a neutral position) and generating maximum power. Dynamax Balls are tough enough to withstand repeated impact on any relatively smooth surface and may be used for slams but only with a Dynamax Slam Mat. The deformability of Dead Balls mean, when compared with standard medicine balls, they are more resistant to rolling, more stable for balancing on for exercises such as push ups and easier to get purchase on in difficult positions such as holding overhead. Dead Balls are extremely tough and designed to withstand very high impact, making them perfect for exercises such as slams. Dead Balls come in a very large variety of weights, with much heavier options than other types of medicine ball (up to 85kg) so they are suibtable for strength and power development. Some exercises will require a ball with bounce, so dead balls won’t be appropriate, while for other exercises it’s not a concern. You may want to start with something much lighter than a medicine ball (such as a tennis ball).
Simply hold the medicine ball in both hands and pass over your head, between your legs or to your side. With the medicine ball, wood chops and reverse wood chops may also be used as partner passing exercises or can be performed as a throw to increase dynamic effort. Swing the medicine ball diagonally across the front of your body from above one shoulder down past the opposite hip (or reverse direction for reverse wood chop).


Extend your arms in front of your chest holding the medicine ball (the more the arms are extended the more difficult the exercise).
Maximal strength exercises can be performed with any type of medicine ball, however the primary concern will usually be getting a sufficiently heavy ball to be challenging with lower rep work. Therefore, the Dead ball range with weights up to 85kg is usually going to be the most suitable for maximal strength or strength speed training.
There are various ways in which medicine balls can be used in push-ups, usually with two main goals that will increase the difficulty of the push up to improve maximal strength: to elevate a contact point with the ground (hands or feet) or to make a contact point less stable or both.
When using medicine balls take your time to set yourself up properly and make sure you are stable before moving.
Push hands or feet directly down into the medicine ball (pressure in any other direction may result in the ball rolling out from under you). Balls that are deformable are more stable than those that aren’t; dynamax and dead balls are less susceptible than rolling especially when there is pressure on them compared with standard medicine balls. If one hand is elevated on a medicine ball the bulk of the load is transferred to the, the chest, shoulders and triceps on the other side of the body – this sort of training can be used to gradually transfer more load to one side at a time to build up to one arm push ups by further extending the arm on the medicine ball. The positions in which the medicine ball can be held in the front squat, are also more accessible than racking a barbell for those with limited mobility in the upper body.
Heavier medicine balls can be used as a substitute for atlas stones, and are a great way to graduate preparation for atlas stone lifting. Stand over the medicine ball and squat down to reach your arms around it, keeping your arms straight. Place your hands around the medicine ball, pushing your fingers as far underneath (and as close to each other) as possible. A clean is a fantastic exercise that can be used for strength speed training or getting the medicine ball into position for another exercise. Squat down, maintaining neutral spine, and hold the sides of the ball, pushing your hands underneath it and keeping your arms straight.
Rapidly extend your legs and hips to pull the ball up, still keeping your arms straight at this point.
Squat back underneath the ball and rotate your hands in the opposite direction so that you catch the medicine ball at your chest (arms bent) with fingers pointing up.


If we think about the force velocity curve, medicine ball training is useful for developing speed strength and ballistic strength. So, if we were to simply look at throwing a ball the phases would be as follows: the torso would rotate stretching the oblique and crooking the arm, the torso would begin to rotate back, shortening whilst the shoulder is still being stretched, then it powerfully shortens utilising the stretch energy.
Medicine balls can be thrown in any direction to develop speed or power through all planes (a great way not only to prepare any sport that requires throws in many directions such as basketball but excellent cross-training and injury proofing for a wide variety of sports).
Medicine ball slams are an excellent power exercise that involve rapid shoulder, truck and hip flexion. You may want to try to get the ball to bounce, even slightly depending on the type of ball you’re using, and attempt to catch it on the first bounce. The wall ball exercise involves a squat and overhead throw so is great for developing full body power or speed. As you catch the ball you can return to the start position to go straight into the next rep. A medicine ball (also known as an exercise ball, a med ball, or a fitness ball) is a weighted ball roughly the diameter of the shoulders (approx.
Alternative medicine is any practice that is put forward as having the healing effects of medicine, but is not founded on evidence gathered using the scientific method. Medicine ball throws are among the exercises that can be used to train rapidity in the stretch shortening cycle (SSC) of muscles, a quality that is crucial for ballistic activities and the expression of strength. One of the benefits of the wall ball exercise is that you can maintain the same work rate by aiming for a target, this means it is very scalable. Find medicine ball workout to increase your vertical jump and gain sport specific strength.



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