GYM ROOM UTENSILS- Medicine ball training

in #fitness7 years ago

A medicine ball is a tool many of you may have experienced, seen about or perhaps are unfamiliar with. Although possibly familiar with the trusty medicine ball, a mainstay of your programming, it likely is not. The medicine ball is a weighted ball, roughly the size of a basketball, some may have handles, some may be leather, some may be a hardened rubber, some may be a soft rubber, some may bounce, some may come to a dead stop, some may be small and some may be large. Its versatility lies in not only its variation in types but its overall exercise choices. Medicine balls can be thrown, bounced, lifted, carried and lept over. Its shape is obscure in comparison to many other weight room utensils due to its lack of handles, testing one's balance and grip, unlike any other utensil.

This blog piece will run through the medicine balls advantages, disadvantages, exercise options and a few of many possible workout routines. Hopefully, this blog piece shines a light upon a utensil, the crowd has frequently glossed over, enjoy.

ADVANTAGES

  • Grip variation, the medicine ball’s lack of handles forces the user to grip with an open palm, opposed to the clenched fist, used to grip most utensils.

  • Instability, the medicine ball, is obviously the shape of a ball, resulting in an unsteady surface.

  • A great tool for plyometrics, as is designed for impact with the ground and solid walls.

  • A very versatile tool, the medicine ball can be thrown, slammed, lifted, carried, lept over and pressed off of.

  • Provides a different stimulus to other more traditional training tools.

  • The medicine ball is relatively cheap in comparison to other loaded utensils.

DISADVANTAGES

  • Can’t be as heavily loaded as some other utensils.

  • The awkward grip of a medicine ball reduces its exercise pool in some aspects.

EXERCISES

Power

Legs

Medicine ball jump squats
Medicine ball hurdles
Medicine ball push press
Medicine ball thrusters

Upper body

Medicine ball plyometric push-ups
Medicine ball alternating plyometric push-ups
Medicine ball slams
Medicine ball chest throw
Medicine ball overhead throw
Medicine ball single arm throw

Core

Medicine ball lateral throw
Medicine ball seated lateral throw
Medicine ball sit-up into chest pass

Muscular endurance/conditioning/hypertrophy

Legs

Medicine ball goblet squats
Medicine ball Zercher squats
Medicine ball overhead lunges
Medicine ball Single leg squat
Medicine ball lunge and twist
Medicine ball overhead Bulgarian split squat
Medicine ball Bulgarian split squat
Medicine ball overhead reverse lunge
Medicine ball hip thrust
Medicine ball frog pump

Core

Medicine ball overhead carries
Medicine ball Zercher carries
Medicine ball Russian twists
Medicine ball sit-ups
Medicine ball horizontal wood chops
Medicine ball diagonal wood chop
Medicine ball mountain climbers
Medicine ball V-sit
Medicine ball plank

Chest

Medicine ball push-ups
Medicine ball one arm push-ups
Medicine ball alternating push-ups

Back

Medicine ball rows
Medicine ball prone overhead hold

Shoulders and arms

Medicine ball shoulder press
Medicine ball Medicine ball overhead rotations
Medicine ball bicep curl
Medicine ball tricep extension

EXAMPLE SESSIONS

Legs

ORDEREXERCISESETSREPSTEMPO
A1Medicine ball hurdles320X
A2Medicine ball jump squats35X
B1Medicine ball Bulgarian split squat3102:0:1
B2Medicine ball overhead reverse lunge3102:0:1
C1Medicine ball hip thrust3302:0:1
C2Medicine ball frog pump3302:0:1

Upper body

ORDEREXERCISESETSREPSTEMPO
A1Medicine ball push ups312-152:0:1
A2Medicine ball row312-152:0:1
A3Medicine ball lying overhead prone hold312-152:0:1
B1Medicine ball shoulder press312-152:0:1
B2Medicine ball overhead rotations312-152:0:1
C1Medicine ball bicep curl312-152:0:1
C2Medicine ball tricep extension312-152:0:1

Core

ORDEREXERCISESETSREPSTEMPO
A1Medicine ball v-sit4122:0:1
A2Medicine ball Russian twist4122:0:1
B1Medicine ball sit-up4122:0:1
B2Medicine ball lateral woodchop4122:0:1
CMedicine ball plank21-2 minutes-

Power

ORDEREXERCISESETSREPSTEMPO
A1Medicine ball thrusters35-82:0:X
A2Medicine ball hurdles35-82:0:X
B1Medicine ball chest throw35-82:0:X
B2Medicine ball overhead throw35-82:0:X
C1Medicine ball alternating plyometric push-ups35-82:0:X
C2Medicine ball slams35-82:0:X
D1Medicine ball seated lateral throw35-82:0:X
D2Medicine ball sit-up into chest pass35-82:0:X

Circuit

Proceed from exercise A to H and then repeat sequence 2-3 times.

ORDEREXERCISEROUNDSREPSRESTTEMPO
AMedicine ball Zercher squat2-345 seconds15 seconds2:0:1
BMedicine ball alternating push-ups2-345 seconds15 seconds2:0:1
CMedicine ball row2-345 seconds15 seconds2:0:1
DMedicine ball overhead lunges2-345 seconds15 seconds2:0:1
EMedicine ball chest throw2-345 seconds15 secondsX
FMedicine ball slam2-345 seconds15 secondsX
GMedicine ball diagonal woodchop2-345 seconds15 seconds2:0:1
HMedicine ball v-sit2-345 seconds15 seconds2:0:1

Standard

ORDEREXERCISESETSREPSTEMPO
A1Medicine ball goblet squats310-123:0:1
A2Medicine ball overhead reverse lunge310-123:0:1
B1Medicine ball push-ups310-123:0:1
B2Medicine ball rows310-123:0:1
C1Medicine ball lying prone overhead raises310-123:0:1
C2Medicine ball Medicine ball overhead rotations310-12 each direction3:0:1
D1Medicine ball bicep curl310-123:0:1
D2Medicine ball tricep extension310-123:0:1
E1Medicine ball mountain climbers320-30X
E2Medicine ball plank31-minute-
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a very useful post, follow @omarzavar

a very useful post, follow @omarzavar