Exercise of the Month
The Medicine Ball Squat and Press
Purpose and Background:
The purpose of this exercise is to improve your ability to lift objects overhead by transferring force from your hips, through your core, to your shoulders. Proficiency in this movement pattern will allow you to lift more without putting undue stress on your shoulders or spine.
A medicine ball is used in this variation because it is easy to hold and maneuver. Also its spherical shape is similar to objects that you may lift in real-life.
Mastering the squat and press will also prepare you for more dynamic exercise like Push Presses and Wall Balls.
Equipment: A Medicine Ball
Set-up:
- Stand with your feet about hip to shoulder width, holding the Medicine Ball in front of your chest.
- Your hands should be on the sides of the ball, but slightly underneath it.
Execution:
- Sit back and lower your hips until your thighs are parallel to the floor. Be sure to keep your head and chest up during the descent.
- Initiate the upward movement by engaging your glutes and driving your feet into the floor.
- Stand up, keeping your head and chest up.
- As you get toward the top of the squat, accelerate your hip movement and simultaneously press the ball overhead.
- Be sure to fully extend your arms at the top so that your biceps are next to your ears.
- As you bring the ball back down to your chest, begin the descent into your next squat.
- Repeat.
Focus:
- Keep your head and chest up during the squat.
- Make sure that your overhead press is a continuation of the squat, not a separate movement.
- Exhale on the way up
|
If you are interested in purchasing a Medicine Ball to enhance your fitness program, follow the link here:
NEXT MONTH: . . .We'll focus on control and flexibility using another "Horseman" . . |
