Jumping exercises with medicine ball ziva,good workouts to gain muscle mass at home 3d,cardio exercises to burn arm fat - PDF Review

13.02.2016
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. Standard medicine balls are simply weighted rubber balls with a relatively high level of bounce, making them suitable for exercises requiring rebound. The quality of these balls, and the amount of punishment they can withstand, will depend largely on the type of rubber used in manufacture – if you are after something really tough opt for the Premium Medicine Ball range. 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.
They are moved easily in all planes and allow easy transitions from one plane to another, enabling joints to be worked through their full range. Some exercises will require a ball with bounce, so dead balls won’t be appropriate, while for other exercises it’s not a concern.
Rotator cuff throws or wall dribbles are a great way to get the rotator cuff switching on, either for preparation for just about anything that requires shoulder stabilisation or for increasing the demands on the rotator cuff at the appropriate stage of shoulder rehab. Use natural throwing and catching actions for these exercises, and use a throwing action that is specific to the athletes sport.
You may want to start with something much lighter than a medicine ball (such as a tennis ball). Backwards Toss and Deceleration Catch:  these are advanced throw variations that essentially reverse the acceleration and deceleration demands of throws. Wall dribbles: wall dribbles are essentially throwing and catching at very short range, so will reduce the range of motion through which the shoulder joint is moved.
Light overhead squats are among the best full-body mobility drills out there (when done full range): ankles, knees, hips, back and shoulders. Holding the medicine ball overhead also requires the shoulders to be externally rotated, and a combination of a narrow grip and externally rotated shoulders is precisely what’s required with overhead kettlebell work, making medicine balls a good complement to kettlebell training.
Squat as deep as you can maintaining neutral spine, heels on the ground and knees tracking over toes. Over, under and side passes are partner drills that make a great combination to get the spine, hips and shoulders moving through a large range of motion in both the frontal and transverse planes. Simply hold the medicine ball in both hands and pass over your head, between your legs or to your side.
If you increase the distance between you and your partner, you increase the range of motion required.
Wood chops and reverse wood chops are a diagonal rotational movements that are beneficial for hip, spine and shoulder mobility and stability. 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).
Maintain extension of the spine throughout the movement (rotation is necessary but there should not be any flexion). Modify the range of motion as appropriate (and depending on how far you can maintain neutral spine).
This is another great drill for whole body mobility, with ankles, knees, hips and spine all moving through a large range of motion.


Extend your arms in front of your chest holding the medicine ball (the more the arms are extended the more difficult the exercise). Step forward or backward into a lunge and rotate your torso over the front leg, rotating from the waist rather than the hips. Maximal strength sits at the end of the force part of the force-velocity curve with maximal speed at the other end. It’s important to know that training one end of the force velocity curve will result in improved performance at that end, but a reduced performance at the other end, particularly for advanced athletes (so if you train purely for strength, your speed performance will decrease). Medicine balls offer not only an alternative for adding sufficient load to maximal strength and strength speed exercises, they change the loading patterns compared with other object and therefore can change the muscle recruitment demands of a movement and help vary training stimuli, which can  be helpful for both injury prevention and plateau breaking. 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.
Hand(s) on medicine ball:  Destabilising the hands by placing them on a medicine ball (or balls) during push ups will increase recruitment of shoulder stabilising muscles such as the rotator cuff, as well as forcing core muscles to work harder. 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. Feet on medicine ball: Destabilising the feet by placing them on a medicine ball while doing a push up will have more of an effect on hip stabilisers and the core. Hands and feet on medicine balls: This is obviously the most difficult (and unstable) variation.
All the usual squat rules apply: stand with feet a comfortable width apart and squat as low as you can maintaining neutral spine, keeping your heels on the ground and knees tracking in line with toes.
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.
Overhead squat: As mentioned in the mobility section, medicine balls can also be used for overhead squats, however for most people this will be more of a mobility challenge than a strength challenge. 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.
When lifting with a rounded back it is vital that there is no eccentric muscle action during the upwards phase. Shouldering:  Shouldering begins in the same manner as the stone lift, but instead of releasing the stone in front of the body after lapping, it is rolled up the chest and onto one shoulder.
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. As mentioned in the previous section, speed sits on the far right end of the velocity side of the force velocity curve, whereas power has contributions from both. If we think about the force velocity curve, medicine ball training is useful for developing speed strength and ballistic strength.
The SSC involves a resisted stretch (eccentric), then a briefly a balanced state (amortisation) followed by shortening phase (concentric). 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. If we broke this movement down to train different aspect of it, we could use the side throw against a wall to train the SSC of the torso, concentric and eccentric chest pass to train the SSC of the shoulder and eccentric only to improve the deceleration of the shoulder joint at the end.


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). All of the types of medicine balls mentioned in the  introduction are suitable for speed and power training, however the choice of medicine ball for any given exercise will be dictated largely by the weight you want to use and whether or not it requires bounce. 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. The chest pass can also be performed in a super set with a maximal horizontal pushing strength lift such as bench press, this will allow you to train both end of the force velocity curve. Catch, absorbing the shock by flexing your arms – leaving the arms out after every throw will allow you to decelerate it over a greater distance.
Catch, absorbing shock by rotating your hips back to the start position and flexing your arms. The overhead back throw is a great movement because it requires triple extension for power generation, making it particularly useful as a complement to jumping and sprinting. Hold the medicine ball in both hands in front of you, starting with some hip and knee flexion. Start by lying on your back holding the medicine ball in both hands at your chest or behind your head (the latter will be more difficult). Bent knees is the easiest variation, straight legs the more difficult, in either variation to avoid feet lifting (overuse of hip flexors) dig your heels into the ground.
This is a challenging exercise that isolates you abdominals, forcing them to control and produce rotational force. Start in a seated position, knees bent, holding the medicine ball in both hands at one hip (feet off the ground will make it more difficult). Any of the types of medicine balls can be used for conditioning and the choice will depend on what is going to be most useful for the exercises you wish to use.
As mentioned above, you’re really only limited by your imagination in terms of using medicine balls for conditioning and the fact that medicine balls are able to be thrown easily and are well-suited to complexes can add some versatility and a fun element to conditioning routines. For even more medicine ball exercises you can find a detailed catalogue with photos on the Dynamax website and the Dynamax YouTube Channel has countless videos.
Hopefully this article has provided you with information on a range of medicine ball exercises and their application in order for you to optimise your training outcomes. Enter your email address to subscribe to this blog and receive notifications of new posts by email. This workout may not be the typical cardio workout you would do, but this is my kind of cardio and if you do this workout you will feel why! The flow of exercises throughout this workout moves from upper to lower which makes this a full body workout that will have you sweating in no time.
Complete the reps for each exercise in the exact order below without any rest between exercises. Lushious Lifts will not be responsible or liable for any injury sustained while exercising at your home, gym or elsewhere.
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.
This workout calls for zero rest, a little bit of weight – thanks to the medicine ball and a lot of moving.
Beginning with the push up, this workout moves into a quick burst of cardio with 100 toe taps following the push ups which will increase your heart rate right away. Sticking and collision sports in particular will benefit from this type of exercise combination. I had a tough time getting through those and then only to see the next exercise is single leg deadlifts – holy!




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