I've been working with Craig White from The Institute for Human Performance to get me ready for the grind of the upcoming race season. To quote the 70's show The 6 Million Dollar Man, The Institute for Human Performance will make you "better, faster, stronger." By focusing on functional strength that helps build, strong, powerful, functional muscles, Craig and all of the trainers at IHP have been teaching me the importance of working every part of my body.
Craig explains it this way, "As far as the medicine ball exercises go, all athletics is about "ground force reaction", how much force do you put into the ground and how much of that force do you get back out. Both of these are based on two forms of strength, relative and reactive. Medicine ball training addresses both of these needs. We can also work in multiple planes, i.e., sagital, frontal and transverse (rotational). Due to this capability we can develop power from the ground up, driving through the legs, using the "core" as a transmission to deliver the power to the upper body for whatever throw is being done. As you watch Edson in the video, his form is excellent. His effort is "all out" which is the way this type of training is supposed to be done. You should always try to throw the ball through the wall with every contact."
One of the many routines we do is The Hammer Throw with the medicine ball, not only is it an awesome core workout, it's a great stress reliever. My "body double" Edson (the cop/model) demonstrates the best way to do this routine.
Continue reading for some other helpful tips.
1. Start by standing upright with your feet slightly wider than shoulder width.
2. Hold the ball near your left hip (you will be throwing to the right,initially).
3. Begin the throwing motion by moving the ball across your body from
your left hip to your right shoulder, transferring weight from your left
foot to your right foot.
4. Finish the throw with you weight over your right foot.
5. Repeat in the opposite direction.
* Variation: Instead of starting the throw at the opposite hip, you can also start it at the opposite shoulder.
How can Medicine Ball Exercises Help Build Muscle?
Medicine ball exercises can help improve your dynamic flexibility and
help increase your overall range of motion. By increasing your range of
motion, you are able to incorporate more muscle fibers in your muscle
building routines, allowing you to build muscle faster.
Another way that medicine balls allow you to build muscle faster is by
helping to increase your explosiveness. Training for explosiveness is
called plyometric training. By incorporating some plyometric exercises
in your workout plans, you will increase the amount of weight you can
handle. The more weight you can lift, the more muscle fibers that are
used, which leads to increased muscle mass.
* The medicine ball is an easy way to incorporate resistance training into your abdominal workouts.
* Finally, medicine balls are a creative (and cheap) way to add
resistance to your home workout routines when no other weights are
An important consideration for those who want to
build muscle is to remember that plyometric exercises should be used to
augment your muscle building workouts, not replace them.
balls are a great way to build sport specific strength and
explosiveness. Because of the ease of use, and the ability to throw
(and catch) the medicine ball, you can more easily simulate the motion
of your favorite sport, from the twisting motion of swinging a baseball
bat, golf club, or tennis racket, to the explosiveness of jumping for a
rebound in basketball.
more Medicine Ball Workout check out Middle Management by Clicking
To get your personalized training plan click here to check out the IHP Web Site.
To meet our shirtless muscle bound model, Edson- Just speed in Arlington Heights, where he is a member of the police force.